Dr. Andy Galpin

So because there's so many exercises here, I don't want to get too bogged down on the specific exercises and walking you through how to do each individual one.

It's the concepts and the movement patterns we want to go after.

If you're programming based on the muscles themselves rather than the movement pattern, it's a little bit simpler to explain.

Rectus abdominis is pretty straightforward.

We've been over this multiple times now.

It is weighted cables.

It is crunchies and reverse crunchies.

It's leg raises.

It's ab wheels.

It's rollouts.

It's various exercises like that.

The obliques, any type of rotation, any type of anti-rotation.

So the pull-off press.

The woodchops, the suitcase carries, the planks, all of these are going to target the obliques.

The transverse abdominus, remember, it's not rotation.

It's pulling the belly in.

This is when you're dead bugs.

pull perfect.

This is when you're stir the pot exercises.

So your hand, both of your forearms are on a physio ball or a Swiss ball and you're rotating clockwise or counterclockwise and you're, quote unquote, stirring the pot.