The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!)
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- What would you say if I told you there were only 2 ab exercises you need to do in order to get a six pack? In this video, I am going to show you the two ab exercises that should make up the bare minimum of your ab workouts. Not only are these two abs exercises great for building a six pack, but they will also help you develop a strong core.
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Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
In the case of the abdominal muscles with a wide variety of exercises, namely the rectus abdominis and the oblique muscles; you need to train them through not only their functions, but you also need to target the different areas of the core muscles themselves. Believe it or not, you can actually preferentially influence the upper and lower portion of the abdominal muscles based on where you initiate the movement from. And don't forget to include rotation to target the obliques.
Another thing to note is that instead of choosing just two exercises to build a six pack and strong core muscles, you will be choosing two movement patterns with 3 simple exercises (one for each ability level). Not every ab workout needs to include both of these movements, but a complete training plan for your back will at least build off them or include them at some point.
Keep in mind, any body fat that is covering your midsection will prevent the appearance of the 6 pack abs that you are looking to develop. All the most effective ab exercises in the world will never give you a six pack unless you have a solid nutrition plan to remove the belly fat covering your stomach.
That said, the first pattern is to initiate the movement of the abs from the bottom up, or moving the pelvis up towards the upper body. An example of this would be reverse crunches. However, in the pursuit of including the oblique muscles, you need to add rotation to this movement. We choose bottom-up rotation first as that is the more difficult of the two movements. This is because of the weight of your legs acting as extra resistance.
As a beginner, you will be performing a reverse corkscrew with your knees bent. To do this, you will perform the same movement as reverse crunches, but instead of bringing your knees straight to your chest, you will bring them up at an angle towards your side. An important note is that when you are bringing your knees towards your upper body, you want to clear your pelvis off the ground so that your butt no longer is contact with the ground. Return to the starting position and repeat the movement but target your knees to the other side.
For intermediates, you will be performing the same exact exercise as the beginners, but instead you will be increasing the range of motion by keeping your legs straight instead of bending your knees. Remember to get that pelvis off the ground when your legs come towards your upper body.
The advanced trainees out there have a different exercise to do which is a variation of the hanging leg raise called the hanging corkscrew. Hanging from a pullup bar, you will raise your legs towards your upper body and at an angle, just like the beginners and intermediates.
The second pattern is to initiate the movement from the top of the rectus abdominis down towards your pelvis with rotation included. That means the traditional crunch as an abdominal exercise won't cut it. As a beginner, lay on your back and put your hands behind your head with your elbows wide. Instead of crunching straight up, you want to crunch in a circular motion. Bring your weight to one shoulder blade, clear them off the ground, bring your weight to the opposite shoulder blade, then have both in contact with the ground before repeating.
The intermediate core exercise is the power over, similar to a traditional power up (a variation of the basic crunch) but instead of reaching straight up, you will reach with one arm over head to the opposite side, rotating your torso.
The advanced guys will perform a cable crunch pulldown. At a cable machine with a rope attached, kneel down facing away from it while holding the ends of the rope on either side of your head. Crunch down and at an angle to target the upper rectus abdominis muscles and the obliques.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
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Calf pain posture issues fix?
I am going to try this
Has anyone won a program ?
@@Mike-up6hwI haven’t 🥲
Athlean give the lads a code bro
Jeff takes rest days so the weights can recover
I've must have seen this comment at least 15 times on his videos
Omfg😂😂😂😂😂
Sheesh , now that's whole another dimension
Lol perfect
😂😂😂W
2:20 Corkscrew series
3:58 Upper Circle crunch series
Its only 7 minutes man just watch the whole thing and learn something stop being a lazy ass😂
Thanks
no exercise abs needed, if you have low body fat and you do all the other exercises, the abs will show up
Regular sit-ups is all you need. Other than that, just lose weight (fat)
@@georgesmith3022they will be visible yes but they won’t be anything to write home about
2:18 corkscrew
2:55 straight leg corkscrew
3:24 hanging corkscrew
3:56 upper circle crunch
4:35 power over
5:12 crunch pulldown
Yeap, those 6 are the "only 2 you need."
6 exercises somehow equals 2??? Ok then….
@@MrLucky2gunzIt is just 2. The corkscrew with 3 variations and a crunch with 3 variations
Jeff is the GOAT
Nice one
The upper circle crunch is the first upper ab workout I’ve felt real engagement from my mid torso! Thank you 🙏
Lay on your back. Lift your legs up and cross your toes. Touch your 50 times.
Does your neck not hurt as well though?
I discovered Jeff during the 1st week of covid lockdown and 3 years later my life's so much different. at 52years old people mistake me for 35 every day except I look and feel better than I did at 35.
Thank you Jeff for helping me get my life back!
I AM 50 AND LOVE THIS STUFF! HYPNOTARD? What is that anyway?
@@MalibuGlassMINot sure but i can tell you what the 69 part means…😮
A wise man said: “being young late keeps us young longer”. I’m almost 42 and never felt or looked better!
His diet suggestions could be better, but I agree, these vids in regards to exercises are outstanding!
@@idontgivea1769 me2, same age, same thing
Jeff plays rock paper scissors with both hands to avoid muscular imbalance.
One of the very few TH-camr`s who knows what he`s doing... So many out there that are even showing exercises which are not safe. I LOVE Jeff`s approach to showing the injury free versions of the exercises. At the end of the day most of us are not professionals and staying healthy and injury free is paramount.
No exercise is safe if you are a moron and there aren't really any "unsafe" exercises. Also Jeff is one of the biggest moron's in the fitness industry and generally has no clue what he is talking about.
Best work out channel ever. No BS. Every explanation to the point. Plus demonstration. Even after years in the gym you gain so much here. Thank you.
im pregnant. my abs dont exist right now. why am i watching this
🤣🤣🤣
Bored
guys I'm not pregnant anymore and have no excuse NOT to train abs. why'd you have to remind me? lol
It’s been 9 months now so :) congratulations and how’s the abs coming?
@@alexspurlock3727 lololol luckily my core has been strong through 2 pregnancies and I never had bad ab separation I'm only 5 months postpartum and super lazy. I'm starting calisthenics training soon and will just automatically get a shredded core from all of that
Jeff never ceases to amaze me with his knowledge and no bs approach! I am definitely gonna incorporate these 2 ab exercises in my routine but too bad I don’t see a way to include it as extra in my AthleanX burn fat routine which I’m currently doing.
How are the results?
Found Jeff’s videos sometime back and then drifted around on TH-cam as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way. 🙏
I really like the beginner versions of the exercises in this vid. Right now I’m doing dead bugs and the Pallof press and that’s all I can handle. I’m in terrible shape and have degenerative disk issues, but I think I could rotate in these at the basic level. I'd really like to work up to that Power Over. Thanks Jeff!
Thank you for educating all of us on all of these exercise techniques ❤
Another great video! Clear concise and aimed at every level, great job coach.
Hola Jeff, Thanks for all the excellent instruction and motivation you provide.
Finally got a breakdown of the advanced crunch pull-down. Never done it because I didn’t know what to focus on to do it right. Jeff is always the man!
True professor. Teaching concepts and principles, not merely exercises and tasks.
Jeff makes 5 exercises seem like 2
It's just variations of the two
Great video Jeff. I love the 2 exercise video series you got going. Even though they just show two, it helps one determine many other complimentary pairs for a full workout. Much Thanks for sharing your insight good sir.
Keep the videos coming Jeff. And we definitely need your full workout session like you did for your pull split.
Awesome video. Being a senior this helps finding out the right way to do things without getting hurt. Thanks Jeff!
Thank Scott Herman (fitness). He made these videos and Jeff just copied the series.
by far the most comprehensive and authentic fitness channel on u tube,no other channel even comes a close second. good show jeff
I m 54 Jeff. And I must say 1 or 2 of these excercizes along with paying close attention to your movement patterns/ proper form.
Great Video!
I absolutely love this channel. It’s always my go to when I have any fitness questions. I legitimately cannot thank Mr. Cavaliere enough for the amount of help he has given me with fitness and injury fixes🙏
Hello Jeff,
First and foremost I am writing to say thank you.
I'm a 72-year-old man retired and living in Thailand. As my only income is social security I can't afford to subscribe to many websites. The videos that you offer on TH-cam are phenomenal and I totally appreciate the fact that they are free. In two years I've gone from 208 lb to 175. I totally agree with you that weight loss is through diet. I use a program and have for a few years called MyFitnessPal where I track my calories my protein and other nutrients. I work out three, sometimes four times a week. I was in the martial arts since junior high school so my workout consists of 12 to 15 minutes of speedball and heavy bag and the rest of the hour is spent on strength training. In the last year I've switched to bands as the bench press really started hurting my shoulder and since I'm so intensive on punching exercises for cardio I couldn't risk having constant shoulder injuries. When I want to train a certain part of my body with a band the first place I go is to look for one of your videos on the subject. So again I sincerely wish to thank you for all that you have done and are doing. My only small request is that many times I have heard you refer to older folks as people over 50. Hey, I'm 72 and I'm not old hahaha. So maybe sometime you could give a shout out to us later middle-aged folks over 70! Thank you.
Lee Craker
1. Abs wheel
2. Hanging raises
Love you Jeff, you are my inspiration for my now 2 year (6 month slip up) fitness journey!
Great video Jeff. Showing how to do these two Ab exercises properly. 💪🏻🙏🏻✨
Man, your knowledge shared is always right-on! Thanks for making the world a better ... and healthier ... place. Cheers!
Found Jeff’s videos sometime back and then drifted around on TH-cam as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way.
Great overview, just what I needed. Really clarifies what working the abs is all about, along with the different intensities as you progress.
Great presentation, Jeff. Simple, common sense exercises will generally always be the most effective.
it is way to long of a video in my opinion
Love your AB exercises. I started last year and as I changed my nutrition, I see the result. I did all my AB workouts with the help of your videos from scratch. Thank you for that!
Im a 32 year old male, ive watched your videos quite a bit and youre easily one of the people on youtube i come to educate myself on my physical health! 🥰
Thank you! Nice ideas to try and add variety to my ab routine. Love the explanations too!
Excellent Jeff! I've been following your channel for quite a while now. I'm 70 yrs old. My background, ex athlete (long & triple jumper) & martial artist. I was a ranked athlete in my younger days but haven't really done much for 26 yrs. Your channel has inspired me to start working out again. I start at the end of January with just some basic work, walking, then running & then combined some different types of exercises. After see your ab workout 22 days to a 6 pack, I started to work more closely on my abs & more importantly my food plan to achieve a stonger & better developed ab section. I'm happy to say, at 70 yrs old, I have achieve a 6 pack. It is still work in progress, body fat is down in the teens & muscular growth has improve. As well as improving my abs further in the future, I'm currently working on improving my leg strength (stage 2) stage 3 will be upper body, although, I have included a few exercises on the roman rings for ab work that also work the upper body.
I will keep you posted on my transformation & thank for the inspiration & the use of your knowledge that you have so generously shared it has been invaluable. Thank you, Jeff 😊
Wow I hope I'm as active as you at your age
@billym4144 It's just a mind set & when you get it running, it just becomes a way of life, like getting up in the morning. My goal this year is to compete in the national masters championships & finish in first place. So start today & set your goals that's what it's all about.
Cheers
1st exercise at 2:19,. 2nd exercise at 3:25.. 3rd exercise at 3:58.. 4th exercise at 4:38.. 5th exercise at 5:12..
thanks hero
I mean it has a timeline lol
That’s more than two exercises.
@@vincentbartoloma7643different variations of two exercises
2 main types of exercise @@vincentbartoloma7643
I don't know what it is about this channel, but it gets me so motivated.
This is an insanely useful video. Just what I needed. Thank you.
I'm currently on day 3 of the 22 day plan you put out several years ago its a beast.
Can you share the link for that 22 day plan?
@@BoneCollector246 th-cam.com/video/O7Bx0Qz1Xro/w-d-xo.html
Thank you for the information Jeff. I hope everyone can achieve the abs they desire adding this into their workout routine :)
Another great video Jeff, so much good info ,my abs are showing , but the obliques could use some work , will start these exercises tomorrow .
Great advice and I like how you showed all different levels from beginner to advanced.
I am tired just watching
Dude, thanks! I’ve only been doing these for a couple days, and it has worked every target area I’ve needed work on!
thanks so much Jeff! your videos have helped me improve over the years much love from Ethiopia!!!
I would love to see workouts that you can do after centralizing the pain from a herniated disc. I used to workout for 6 years until a year and half ago I herniated my L5 disc and it’s been really hard mentally and physically. Every type of body weight workout I was doing would aggravate my symptoms of sciatica to the point where I couldn’t move. I’ve finally found 3 body weight workouts that have been really helping increase my strength for the past month but I’m stuck because I want to include more but im afraid of using the wrong workout and hurting myself. The only thing I’ve been doing is my same workouts but increasing the amount and intensity. Currently I do bridges 25 reps of 3 sets, half sit-ups 25 reps of 3 sets, and side planks for 40 seconds of 3 sets on each side. I do half sit ups because it’s hard for me to do any kind of bending without aggravating my sciatica. If you could make some tips of different intermediate workouts for people with herniated disc that would be amazing
Look into Dr Stuart McGill's Back Mechanic. A great book that helped me a lot. I have DDD, torn discs and DISH.
Me too... I suffered whiplash 10months ago after I blacked out sitting on the toilet and woke up on my face/neck. I still struggle with neck and cervical spine pain. Its stopped me in my tracks regarding working out. . And it's not doing my mental health any good being so inactive never mind my physical health
hello i had a herniated disc and reverse hyper extensions saved me
I ruptured my L5-S1 disc after being rear-ended 6 years ago. I had to switch the way I did most of my workout, but for my core I found that superman extensions and reverse extension on a roman bench helped, and half crunches has less impact for me than full ROM. Basically I have to avoid bending my back too much, so half-crunches and leg raises work, but I need to focus on keeping each part of my abs engaged and not arch my lower back when doing them
try bird dogs and focus on keeping your lower back as neutral as possible. also you can try planks aswell!
I am 80 & I have lost 40 pounds & want to get a 6 pack at least. I would like to do a video with you so we can get more seniors in shape & better health. Could save $billions for Medicare. 😂😊
Your timing on this video is perfect. As I'm working on the dietary aspect to lose weight in the mid section, then this gets posted...... hallelujah... something that truly makes sense. I'll be using this asap. Taking pics ( for myself ) for before and after. Yes, is a marathon.. not a sprint.
Thank you for the advice, with my lower back problems I can't do regular ab exercises but with these I can do it without destroying the bottom of my back, thanks for that
Hey Jeff, big fan of the videos! My issue is I really struggle to not engage my hip flexors when trying bottom up exercises. I have a clicky right hip so tend to just avoid them
Any advice on how I could best isolate my lower abs?
watch
7 Core Exercises for Low Back Pain (IMPORTANT!) - athleanx
Perfect timing Jeff, thanks!
I'm trying to step up my abs workout with the least possible exercises. This fits perfectly in my routine.
You are my favorite fitness channel. The way you explain things right to the point with accurate honest info that matches other fitness channels I watch. Plus I’ll listen to someone with that physique all day. Thanks for the content
Thanks! These are truly amazing movements, you feel it right away!
You know these works when you see jeff face becomes a tomato.
Well...that's OK, as a tomato is a fruit; that's much better than becoming a vegetable! js
Jeff wears his wedding ring on each finger for every 4 hours to prevent muscle imbalances.
Great video. Really well put together. Efficient, engaging, and very detailed. Bet this video does well for the channel.
Awesome!!! Love when things are super simple. Exercises targeting my lower abdominals have always triggered my low back pain. Wondering what variation will alleviate that...
I am going to be doing these two exercises and return to this comment and tell you guys the results. I will be using this comment as a constant reminder and motivation to continue doing these exercises.
I am back: Ima say this only: They burn and hurt, but they sure get the job done, definitely recommend.
Best of luck. Keep us posted
I look forward to it.
These exercises really improved my ab muscle gains and development. Thank you so much Jeff! God bless and good luck!
Would this help me to loose loose skin? I was about 300+ pounds I lost over 100 in 7 months. I’m looking great but I just have so much loose skin on my belly and no wear else I don’t want surgery.
I’m down to 170 pounds now so I lost a little over 120 pounds 9 months now I’m trying to build muscle. I workout 2 to 3 hours 5 to 6 days a week
I have a lower back issue curved spine, I struggle with abs sets due to this, these look great I am definitely trying thes this week - thanks
Your stuff hasn’t popped up in a while. Glad your still doing your thing.
Love this,
2 questions
1. Do you recommend to do these daily? Or x times/week?
2. How many reps/sets for each?
thanks!
Twice a week bare minimum although you can do it every day and be fine
@@ajarofpickles2826 Would this slim down a non alcohol gut?
@@eastnewyorkpostalservice1849No. The only thing that will slim it down is just losing fat. More muscle will push the gut out and make you look even more fat.
What if you were a wheelchair veteran and cannot lie on your back and lift your legs or your upper torso?
ab induction, (pull your belly button to your spine and hold) I know you shyttin around, but I know a person literally in that situation with a 6 pack.
Sometimes installing more visualization postInjury helps build your ability to customize workouts. Feldenkrais technique uses small movements to get to huge gains in mobility+fitness+pain reduction through efficiency. Search in your area for Feldenkrais Method ATM (Awareness Through Movement) group mat classes. They are offered widely in private studios, community college, and senior centers. (You can even try it out on YT, but hands on in-person class is important to learn any skill at first.)
Then you draw them on with a muscle marker
What a great video…I just started my journey and this is a great abs video. Thank you so much 😊
Thank you 🙏 Jeff for these abs exercise ! I’ve been trying to work on getting abs.! I’m getting lean! But no abs yeti my weight right now is around 180! I needed this extra help! I lift everyday.
"Only 2": Proceeds to teach 6
I understand the confusion, I was thinking the same thing. Two workout (top and bottom) but 3 levels each.
Yes, just get to the freakin point.
Click bait
He is also covering oblique muscles which are not part of abs
He’s showing 3 different difficulty levels for similar workouts dummy. Your comprehension skills can’t be that low, right?
So, of all those exercises, which were the only two I need?
There's really only 2, and he provided 2 variations of each depending on your level.
😂😂
You're the best Jeffrey
Am gonna test it tomorrow during my workout
Is it me or are there more than 2 exercises? 🤔
yes but what he is saying that you only need to pick 2 of them, depending on your level. The stronger you get the more advanced you can go
Called variations for skill levels
@ducoh2093 @@joetonelli2919yes but the title of the video says "the only 2 exercises you need" which implies no variance. It's not a big deal, but that's what the OP was referring to.
2...proceeds to show like 6 exercises
I mean, yeah, he shows different exercises depending on your current strength level. You pick one of the exercises for upper abs, and one for the lower abs. When the lying down top screw gets too easy, you progress to pullup bar corkscrews. It's not rocket science...
I really like your explanations , thanks!
These look challenging but I'll be trying them out. Thanks as usual for the all great information you put out Jeff!
That was way more than 2 exercises...
😂 that's what I came to say
Jesus Loves you all very much!!!! God Bless everyone!!!!
Jeff Cavaliere: JC
Jesus Christ: JC
Coincidence? I think NOT!
Always provides the best information and helps me to perform my exercises correctly. So glad I found Athlean-X!
Thank you Jeff for all the info! You've been helping me a lot!
Thank you for the tips on technique!
Thank you so so so much for offering tips for beginners! Spent 29 years raising my family - now working on ME!!!
Wow. Great explanation! Thank you!
This was great! I'm Definitely going to do these in the gym and at home! Thanks for the tips!
Brilliant stuff man! Very useful info. Cheers
Great, great explanation of ab exercises.
this is great. would love to see more of these for other areas (like glutes, shoulders, etc)
Thank You Mr Jeff. Great Video
Thanks for another great video Jeff!
Thanks for the lesson. I appreciate it 💪
I will add it to my routine. Just did a workout doing corkscrew and upper circle crunch then rest and again for couple rounds. You can feel the burn in lower and middle abs. I also do compressions which apparently is also effective.
Nice, I'm gonna try this in gym this evening. Thanks for the instructions!
I love crusifix crunches on my decline bench! its really working for me as a beginner
Smh. Why do I watch anyone else when his exercises are STILL the best. But now he gets more to the point and uses chapters. 💜👏🏽
Excellent Instruction..Thank You
Thank you for showing how to do the top down cable exercise. So many people do it and I can tell they're doing it wrong. But I wanted to know how to do it right. Thank you for explaining that so thoroughly.
Jeff I still do your 7 min abs to the day and I'll add this into my routine. Thank you cause your exercises work plain and simple
I'm going to try these!
He did a video a while ago where he also had two exercises: One was where you raise your knees toward
your chest with your back on the ground, the other was having your legs raised off the ground doing circles
raising your hips off the ground simultaneously. I suppose these helped although you have to tighten up your
nutrition.
I'm going to switch those out for these.
Very good explanation and tips! Thanks
Excellent advice. Thank you!
Leg raises & cable crunches did it for me. I could always change the angle, or put a small dumbell between my feet, but those two do it for me.
As always, the legend delivers, thankyou Jeff. 👌