How to achieve aesthetic anime-level abs at home

Summary

Achieving anime-level abs that resemble the chiselled physiques of characters like Gojo Satoru or Baki Hanma, is a dream for many fitness enthusiasts. Kevin Zhang dives into the essentials of ab training at home, emphasizing the importance of a lean physique achieved through proper dieting and comprehensive core training. He explains the necessity of also engaging other muscle groups to maintain balance and aesthetics. Highlighting various exercises like crunches, leg raises, and obliques training, Kevin provides a strategic approach to working out at home. He emphasizes understanding the anatomy of abs and includes tips on integrating ab workouts effectively into existing routines. With a balance of calisthenics and right dietary practices, getting those anime-like abs might just be within reach.

Highlights

• Achieving anime-level abs requires not just workout, but also a solid dieting strategy to lower body fat. 💪
• Spinal flexion through exercises like crunches plays a key role in developing the rectus abdominis. 🔄
• Oblique training can impact waist appearance, so focus depending on desired aesthetic. 📏
• The L-sit is a core-intensive exercise that works various ab sections and can be done hanging or on the floor. 🤸
• Anti-extension movements are great for the core, with the dragon flag being a fun yet effective option. 🐉
• Including a mix of exercises ensures every part of the abs is trained, not just the main section. 🌟
• Core exercises are often integrated into calisthenics, so specific ab workouts may not be necessary. 🤔
• There are different approaches to structuring ab workouts, whether as part of another routine or on their own. 📅
• Proper technique and moderation are important to prevent back issues while training abs. 🚑
• Diet and exercise need to be balanced for aesthetic results akin to anime characters. ⚖️

Key Takeaways

• Achieving anime-like abs requires a combination of core exercises and proper diet. 🌟
• It's essential to keep body fat percentage low to showcase well-defined abs. 🍏
• Training other muscle groups is crucial for an overall aesthetic physique. 💪
• Exercises targeting different aspects of the abs include crunches, leg raises, and oblique movements. 🔄
• The key movements for ab training are spinal flexion, torso rotation, and stability exercises. 👌
• Spinal flexion exercises like crunches target the rectus abdominis muscle for that six-pack look. 📏
• Oblique exercises help in avoiding a blocky waist if not overdone. ⏸️
• Anti-extension exercises like the dragon flag and hollow body hold are recommended for deep core work. 🐉
• Incorporating calisthenics helps maintain ab definition even if direct ab training is less frequent. 🤸
• Balancing nutrition and workout frequency is vital to achieve lasting results. ⚖️

Overview

Kevin Zhang takes us through a journey towards sculpting abs comparable to anime characters like Gojo Satoru and Baki Hanma. While it's a common goal among fitness enthusiasts, achieving such a physique requires more than just dedicated ab exercises—it involves a holistic approach encompassing proper diet and body fat management. Zhang emphasizes being lean is essential for abs to be visible; therefore, managing calories and having a thorough understanding of one's anatomy plays a crucial role.

Exercises like crunches, leg raises, and L-sits target different areas of the abdomen. Zhang goes beyond just explaining the 'how-to' of these exercises and dives into the science of abdominal training. He mentions key movements needed for a well-rounded core workout: spinal flexion, torso rotation, and stability. Properly training these areas not only helps achieve the much-coveted six-pack but also ensures the definition across the sides and lower abs, known as the V-line.

Incorporating ab workouts into a weekly fitness routine can be flexible according to personal preferences, whether it's dedicating part of each workout to the core or setting a specific day. Calisthenics enthusiasts may find they already engage their core sufficiently through regular exercises, though Zhang suggests targeted ab sessions can further enhance results. Training smart and balancing with a good diet might just unlock the path to aesthetic, anime-like abs!

Chapters

• 00:00 - 00:30: Introduction to Aesthetic Anime Abs The chapter titled 'Introduction to Aesthetic Anime Abs' begins by highlighting the common goal among new gym enthusiasts to achieve abs that resemble those of anime characters like Aaron Joerger, Gojo Satoru, or Baki Hanma. It emphasizes the appeal and challenging nature of attaining such a physique, noting that in America, becoming a millionaire is statistically more achievable than having a six-pack. The speaker humorously mentions being broke but having abs as a personal consolation. The chapter promises to simplify ab training to help readers develop their own six-pack.
• 00:30 - 02:00: Key Aspects of Aesthetic Abs The chapter discusses the importance of properly training abs to develop an aesthetic physique, often inspired by anime characters. It promises to cover the best ab exercises that can be done at home and how frequently one should train them. The initial focus is on understanding the key aspects of having aesthetic abs and their role in the overall aesthetic physique.
• 02:00 - 03:30: Understanding Ab Anatomy and Key Movements The chapter discusses the importance of low body fat in displaying abdominal muscles (abs). It emphasizes that despite extensive core training, visible abs will not be achieved if fat layers cover them. Proper dieting and calorie management are crucial to reduce body fat percentage. The chapter also notes that many anime characters are depicted with prominent abs and broad physique.
• 03:30 - 05:30: Spinal Flexion and Core Exercises The chapter titled 'Spinal Flexion and Core Exercises' explains that for aesthetic abdominal muscles, it's crucial to train other muscles in conjunction to achieve a balanced and complementary physique. It cautions against only focusing on abs, jokingly noting that could lead to an unbalanced look, much like various comic characters. The chapter highlights the importance of achieving distinct definition on the sides of the abdominal muscles for a complete aesthetic appearance.
• 05:30 - 08:00: Training Obliques and Anti-Extension The chapter focuses on training the obliques and anti-extension to achieve a well-defined abdominal area, specifically the 'v-line,' by targeting all sections of the abs rather than just the main pack. It emphasizes understanding the anatomy of the abs to train the muscles effectively, although it doesn't delve into every core muscle's anatomy.
• 08:00 - 10:00: Ab Training Frequency and Incorporation The chapter discusses the structure and function of abdominal muscles (abs), focusing on how to target them effectively for aesthetic appeal. It highlights three primary movements for training abs, especially spinal flexion, which involves bending the spine forward and primarily targets the rectus abdominis muscle. This muscle is responsible for the 'six-pack' appearance, although the actual number of visible segments can vary from person to person, dependent on genetics. The speaker humorously notes their personal situation of having a four-pack, which underscores the genetic component involved in ab appearance. The chapter introduces the importance of understanding these movements to optimize ab training.
• 10:00 - 10:30: Workout Recommendations and Conclusion Chapter 1: The chapter discusses different types of ab exercises and emphasizes the importance of targeting all ab muscles. It highlights spinal flexion exercises such as crunches for upper abs, and suggests leg raises for lower abs, which can be done on the floor or while hanging. The chapter concludes with a positive note on body acceptance and pride.

How to achieve aesthetic anime-level abs at home Transcription

• 00:00 - 00:30 achieving aesthetic anime level abs of the likes of Aaron joerger Gojo satoru or Baki hanma is the number one goal for most new gym goers and the reason for this is one it looks amazing and two it's really hard to do in fact in America you're more likely to become a millionaire than you are to have a six-pack so I may be broke but at least I have abs well a six-pack isn't easy to achieve today I'm going to try to simplify AB training for you so that you can develop your own sixpack and become
• 00:30 - 01:00 the 25% of people who've unlocked this achievement coming up we're going to take a look at how to properly train your abs I'll be giving you guys some of the best ab exercises in my opinion that you can do at home to train your entire core and we'll also talk about how often you should train your abs in order to develop aesthetic anime level six packs but before we begin we need to understand one thing what are the key aspects of having aesthetic apps and how do they fall into the aesthetic physique overall well just take a look at your average anime protagonist like the
• 01:00 - 01:30 mentioned Aaron Gojo and baky they all have one thing in common they are all incredibly lean which allows them to actually show off their abs see you can do all of the core training you want you can spam crunches and leg raises but you're not going to be able to actually show your abs if your body fat percentage is too high and they're covered in layers of fat and of course this is going to come from proper dieting and managing your calories secondly every anime character ever has a set of ABS paired with a wide set of
• 01:30 - 02:00 shoulders think of toi think of Garo and think of any JoJo's Bizarre Adventure character so in order for your abs to actually be aesthetic you need to be training your other muscles as well in order for everything to fall together and complement each other you can't just be that guy who only trains ABS unless you want to be built like the Colossal Titan actually that doesn't sound that bad and lastly on top of having the actual pack those I don't know what you call them buns aesthetic ABS also have distinct definition on the sides and on
• 02:00 - 02:30 the lower part of the ABS which is also known as the vline and this comes from training all parts of the ABS not just the main pack part so with that let's take a look how we can thoroughly train all of our ABS in order to get that aesthetic look of course when we want to train any muscle we should look at the anatomy or in this case the ab Anatomy now I'm not going to go into every single muscle in your core but we
• 02:30 - 03:00 are going to look at the three main ones that make up aesthetic apps and in order to Target these three muscles we're going to have to understand three key movements that your abs do and one of these key movements is spinal flexion which is just bending the spine forward and this is going to Target the Reus abdominis for that sixpack look now I say six-pack is a loose term for abs genetically you can have an eight pack you could have a 10 pack I myself have a four pack I cry about it every night and unfortunately there's no way to increase
• 03:00 - 03:30 the number of packs since that's how you're born but you have what you have and you should be proud of it which is also what I tell myself every night so exercises that work spinal flexion involves anything that bends your spine forward a classic example is crunches which is more upper AB focused but since we want to Target all our ABS we want to maybe do some lower ab exercises such as leg raises which is going to work that vline near your waist you could do these on the floor or you can do these hanging I personally prefer hanging leg raises
• 03:30 - 04:00 because I feel more of a contraction at the top another classic ab exercise especially in calisthenics is the elit and this is going to work your entire core your upper abs and your lower abs and you can do these hanging which is a lot easier but if you want to challenge try doing these on the floor a word of caution repeated spline spline repeated spine flexion can cause some back problems especially if you already have existing spine issues so just a word of warning don't be spamming crunches every hour of every day besides flexion your
• 04:00 - 04:30 abs are also responsible for rotating your torso using this movement it's going to Target the obliques or your side ABS now I've said before in my skinny fat 2 aesthetic guide that when you train obliques it tends to make your waist look wider and blockier for some people well-developed obliques look really good on the other hand if you happen to have really wide obliques it can make your waist appear wider unless that's the look you want to go for training obliques isn't probably what you're going to want to do especially for Aesthetics but but if you still want
• 04:30 - 05:00 to train your obliques here are some exercises that I recommend now windshield wipers are a classic obliques exercise and you could do these on the floor but I prefer to do them hanging on a bar Russian Twists are also a really good option now I wouldn't focus on doing these for reps because if you do these for reps you're just going to be counting forever and time is a lot easier to track so do these for time don't do these for reps of course training obliques isn't limited to rotational movements you can also do something like a side plank training this way you're a lot less prone to
• 05:00 - 05:30 injury from all that spine twisting but the side plank actually falls into the next category of what we're going to talk about with the key ab movements see ABS do a good job in flexing your body forward and rotating your torso but they also do a good job at keeping your body stable and it does this through anti flexion or anti- extension which is essentially just preventing your body from bending backwards think of Dr Farnsworth from that one Futurama episode now anti flexion I think is the best way to train ABS most if not all
• 05:30 - 06:00 exercises that fall under this category train your entire core but it also trains your abs very deeply targeting a muscle you guys probably never heard of the transverse abdominis now this muscle functions as your body's own personal weight belt and you can also think of it like a corset because when you train this muscle it shortens in length it gets Tighter and that actually cinches your waist down giving you a smaller waist and adding to Aesthetics so if you want to get a smaller waist here here are a few anti- extension exercises that
• 06:00 - 06:30 I personally recommend you may think I'm going to say something like plank but planks are boring instead we're going to do something more fun and that's the dragon flag now if I could only pick one ab exercise to do for the rest of my life it would be these not only does it look cool it works your abs like crazy and it's honestly not that hard to do but even saying that it's not a beginner friendly exercise so if you guys want me to do a dragon flag tutorial let me know in the comments or join my Discord and
• 06:30 - 07:00 you can vote on what video I do next so if you're one of the many people that probably can't do a dragon flag then the next best thing is doing the hollow body hold oh the hollow body hold a classic essential calenic core exercise the magic of this exercise comes from keeping your lower back in contact with the floor at all times which is going to work that transverse abdominis a great variation of this exercise is to extend
• 07:00 - 07:30 your legs out and then back in if you're looking for something that's a little more Dynamic then I recommend AB roll outs now you don't need an AB roll out wheel to do this in fact you can do this with a regular old office chair now depending on your strength level you can either do these on your feet or if that's too difficult you can do these on your knees both variations will work your core extremely well so now with the exercises out of the way how often should you actually train abs and how can you incorp orate app training into
• 07:30 - 08:00 your own routine like any other muscle you need to train them adequately with enough sets throughout the week and you need to use Progressive overload but there's actually one exception to this rule see if you've been following my channel for a long time you know I like calisthenics who would have figured and nearly every calisthenics exercise incorporates core engagement to some degree in pull-ups you need to engage your core in a push-up you're basically doing a plank and even in a squat you need to stabilize your body upright using your abs so if you regularly
• 08:00 - 08:30 practice calisthenics then you don't necessarily need to train ABS in order to achieve them if you have good diet or lean enough and you're working out regularly calisthenics exercises your abs are going to show guaranteed without any additional training but of course training ABS doesn't directly hurt calenic in fact it is beneficial so how often should they be trained well in my opinion you've got three options and this is going to be assuming that you do a PPL split in my opinion the best split
• 08:30 - 09:00 number one you can train them for a small amount of time after each workout so maybe after a pull day after a push day you can do a couple sets of some of these ab exercises and that would be your entire workout and this is good for people who don't really want to change their already existing routine and compensate for ab training number two is to train a moderate amount of ABS on a particular day a perfect example of this and something that I used to do was train ABS after each of my leg days
• 09:00 - 09:30 and it worked for me but I did have to restructure my leg days so that I didn't affect how long I was working out for and of course number three is to just have a dedicated day for abs and this is something I also did near the beginning of my fitness journey and while it did work for me I was developing a really strong core I had to compensate by removing one extra leg day who would have guessed so I don't necessarily recommend this method as you probably
• 09:30 - 10:00 don't want to sacrifice an extra day of training some other muscle for abs but let's say you do replace a leg day with abs you can obviously do more leg exercises on your leg day but who the hell wants to do that but that's just me those are my three options let me know down in the comments how you incorporate ABS into your own training so now that you know how to train for anime level aesthetic ABS you're going to want to work the rest of your muscles to build an aesthetic anime level physique and if that's something that appeals to you you could check out my train like goo video
• 10:00 - 10:30 right here or you can check out my train like sun Jin Wu video right here