But would you like to be breathless while doing daily activities, even tying your shoes? You like yourself to be exposed with NCDs like heart attack, diabetes, etc? You ever like yourself to be fallen into depression and anxiety?
I was in the army and for years it was all about doing stupid amounts of crunches, sit ups and variations... Now I am doing to just 2 movements (sometime 3 if I hate myself that day), dragon flags and cable crunches (sometimes also GHD situps...) so basically what you just showed. And I completely agree, if done properly, that all you need.
Everything else is just cardio. You need heavy ass weights to grow. I don’t believe in 40 sets to failure to grow muscle. You need Ronnie coleman weights
@@purnabharvada1158 I never said that numbnuts. My comment is obviously when it comes specifically to ab exercises since this video is specifically about ab exercise, and what is effective vs not.
One thing that I have found SUPER helpful when performing ab exercises is to deactivate the hip flexors. There is a great video on YT that shows how to do this but in essence you want to deactivate the hip flexors by activating the opposite muscle which is the glutes (Front to back leg). Honestly this video is helping to change the game because I came from the hard knock school of 'Keep a straight back' at all times in the gym which is good advice until you want to develop your core
Out of all the YT videos about working on the abs, this has been hands down the best and only one I would recommend! I am in the beginning phase on working on my abs and the yoga matt and ab mat has been a game changer. Especially the way you show the correct posture. I run three times a week and do these exercises, plus other ones (planks etc) 3 times a week too, with one day’s rest. I have noticed a big difference in just 9 weeks! I feel taller and my belly is a lot leaner now. Thank you so much Jeremy! 🙂
You are in the beginning phase but you just recommend THIS video out of all? Ok... Test more in the "beginning" phase and you really can say that THIS video is the best.
Very appreciated, thank you. You're experience, combined with evidence-based findings/musings, and proof of thriving now despite being a hard gainer, is probably why you're so popular/relatable.
Finally, I've been preaching this on the BWS forum for a couple of years now. To PO reverse (pelvic) crunches, there are two options. Stay horizontal and hold a DB between the feet or use a decline bench with feet low and head high. Use a DB and increase the decline as needed.
This content is just what I needed. I am a cyclist and unknowingly created VERY overly dominant hip flexors, to the point where my actual core has almost atrophied. I'm thankful to my physical therapist on getting my back healed, and thankful to THIS VIDEO for pointing out what I clearly need to work on next. THANKS!
I would have to say on the leg raises / strict toes to bar. If you activate your Scapula at the start of the movement keep your head forward when raising your legs and slow down on the negative you feel them working more than your hip flexors.
Great video Jeremy! Exercises are fine but if you really want to have abs you will need a structured diet too. It is way more important than exercises alone, because it is the only proven way to get rid of fat cells in your body. Exercising can make your abs stronger, but they will be covered with a layer of fat (unless your BF is
Hey, I started using this plan like four days ago, and I already can see some results. The best thing are these challenges. They make me push even harder.
Cool - you featured the The Bioneer 0:20 I use a variant as seen at 06:41. Instead of a rope, I use a looped band. I place the lower portion of the band around my forehead and only use the hands as a means of ensuring the looped band stay in place. Not only do your abs get a workout, but so does your neck. I call this the FA Crunch.
This is helpful, and also one thing I found and find helpful is to pay attention to "indirect" core/ab work, for example, single arm dumbbell bench rows, if you put your foot on the floor, farther away and to the back more, really focus on holding your core tight and actually allow it to relax and flex with each rep. Other ones too like, single arm dumbbell shoulder press versus both at once, single arm chest press, one side weighted lunges, etc, have a gander at these and keep your core in mind while doing them it will help.
Man that was rough to do, even just the beginner versions. I'm completely new to this and trying out different methods, and yours certainly does work, but it'll take me some time to fully get it down.
I've only started going to gym beginning of this year, and F'd up early on by squeezing pinkies, For this motion I place the rope at dip between first finger and thumb and wrap fingers around the black knobs. For pulls thumb along in parallel on black knob, seems to take pressure of the first wrapped finger . Works for me, may not be best technique. So if anyone else can chime in. Think other lesson I learn is file down any calluses at bottom of palms, as just pressure points, and apparently can rip off completely ouch. If equipment hurts, then best to find a solution. Eg on hamstring or quad crunch machines may be set up wrong for your size , so get right adjustments or pullup bars to thin etc
I love the way how you explain each and every exercise with every little detail and nuances. And your visual graphic touch is just awesome. You don't how much service you are doing by putting out these videos especially for those you are beginner in gym. 👍🙌
I use an declined bench and curl my back backwards at the bottom position (without touching) to get stretch in the abs. Fix the hips in that position and then curl upwards. It has basically the most weight in the stretched position and also trains stabilization, as you actually need to hold up the weight all the time. Add weights to increase difficulty.
Yes Lars my man! I do that too! Its known as the candle stick or dragon flag. Everybody in the gym acting gangster until you do that exercise then they are small.
@@DamianKamgo Yeah its a crunch variation. But instead of using the declined bench to start in a lower position, I use it to get more range of motion, especially in the stretched part. Don't exaggerate the stretch. But fix your hip in a position such that your upper body would be parallel to the ground (note that due to the declined bench, your back is hovering in the air). Then bend backwards (i.e. stretch abs) without exaggeration and without touching the bench. You'll have to hold your upper body up all the time (i.e. similar to dragon flag/planck-esque exercises). And then do the crunches, with a fixed hip. Emphesize on rolling the spine, not lifting the body. I think it is different from the usual decline crunches, as they usually fix the hip (if at all, I often see hip flexor training) in a position that the upper body is parallel to the bench instead of the ground. Which takes away both the advantage of the stretch in the abs as well as the isometric/stabilization part of this exercise (as you don't touch the bench with your back during the exercise) Disclaimer though: Don't go so far in the stretch that you're hurting your back. Hope that it is now more conclusive, english is not my native language.
It helps me a lot to target abs and do the form easily. I use two towels on my lower back for support. it really works. now my abs are burning without exerting too much effort.
😍😍Thank you so much! I found this out by accident because my clients don't want to get on the floor. Just playing around in a standing position and using the knowledge that to build your abs you definitely have to utilize that c like shape for upper abs and bringing lower body up towards the core. I always learn so much from watching your channel. Thank you again! 😍😊😊😍😍😍😍😍
@@idontkknowyou9518 yes actually I did basic if u can’t go to a gym or there’s none in ur town or u can’t go then do basic crunches or sit-ups and do leg raises do them till failure that’s how u get abs at home I’ll say do crunches or sit-ups for 75 reps at 50 reps take a break for 25 seconds and drink half a cup of water then after that break go back and do ur exercise and do 55 reps of leg raises and a on 25 reps take a brake of 25 secounds and half of cup of water then after the break go back and Finnish your last 30 reps do this for 5-7 weeks and bam you’ll see abs and for diet just eat apples and oranges and drink water if u drink soft or sodas then u missed up I’m telling this is not bs u can eat anything just eat a apple in the morning before and after the workout this is not bs it is true I did this before and I got abs yw for this tutorial
the thing is that i got abs by getting a cough so i had a cough for 2 months or so i think so when u cough your stomach area gets pressured so after constant coughing i got an eight pack lol
Great editing - the kinematic stick diagrams and muscle animations really help clarify the cues for proper form! Also, this video explains why I used to get almost zero ab growth/burn when I first started doing hanging knee raises... I was keeping my back straight.
Thank you a lot. When i got these apps get abs in 30 days they just didnt work for me but when i tried out your workouts i actually felt the struggle at my abs where as the apps didnt really make me feel that i was working the abds thank you a lot
For exercise 2 you can simulate having the mat by just scooting back on a flat bench until your shoulder blades are off the top edge of the bench. This lets you stretch your torso backwards similarly to how the ab pad would allow for, you just have to focus on actually working the full range of motion. When I do this I put a dumbbell on the seat of the bench to offset my weight being over the edge of the bench (but depending on your bench you may not need to) just for safety to prevent the bench from tipping. I hold my legs up vertical to take my hip flexors/leg weight out of the movement and I'll hold a 10 lb weight directly against my upper chest. If you hold a weight directly to your chest you won't need a lot of additional weight, it's a lot harder than simply holding the weight in front of you while doing the movement.
Rotating the hips up and tuck ups emphasize the lower abs and minimize hip flexor assists. Growing up in gymnastics we were taught to do these correctly. Your exercise at 4:07 is better done on an incline bench using the same principles you suggest. And I totally agree about cable crunches. They are amazing. One final thing I'd recommend are weighted RC sit ups where you lean back as far as you can (head toward the floor) to stretch your rectus abdominis muscles. Then curl up. Try raising the front of the RC bench if you can to keep the abs flexed throughout the set. And finally--do lower abs focused exercises ahead of upper abs exercises as upper abs fatigue quicker than lower abs. But I totally agree with your approach.
thank you! So annoying when a video has one title and the content is something else. Start with the goods then add your yapping at the end for the weirdos that want to stick around and listen
I been doing dragonfly abs work out and thanks for a tip and an idea use the abs pad I doing dragonfly abs for a harder challenge. Very great and helpful advice and great video.
THANK YOU! THANK YOU! THANK YOU!!! Haven't worked out in 1000yrs! Recently joined the gym again in my older years and cringe when I see people doing ab work in the gym. All that work but are mostly working their hip flexors. I read something years ago (over 20 years ago), but ppl still doing it.
I hate training abs and just do them in between larger muscle exercises to kill time. Your tips about rounding my back will help a lot, often i feel like im doing nothing!
The rope is kinda bad for this exercise though, the balls put a lot of pressure on the fingers. I'd suggest doing them with the EZ bar attachment or the V bar used normally for rows or lat pulldowns.
This video is specifically about 6 pack abs. Serratus jabs work your serratus, and the cable wood choppers work your obliques - part of your abs but not necessary for a 6 pack
Holding my breath really made the exercise more intense. It allowed my back to press against the floor more and my core felt much more engaged than doing leg raises which I felt mostly in my hip flexors.
Facts!!! Ciara actually put me on to this years ago. When she first came out, she credited her physique to training like many top basketball players (I think Kobe and Lebron were her inspiration). It’s a gamechanger, in fitness and life overall ❤
When you do crunches or any other exercise, do not hold your head/neck with your hands. Do not touch your head with your hands. Just keep them next to you head or chest but without touching. If you do exercises correctly and still have pains, it means there can be some other issues and you need to go to a doctor.
Definitely incorporate stretching routine into your life, especially focused around your neck so that you don’t tense up when doing these high intensity exercises
Definitely not. Every kind of crunch and rolling movement of the spine is bad with this condition. You should stick to static exercises like planks variations
Isn't the last exercise the same as a "abdominal machine"? I have a machine in my gym where I do the same movement, except you sit down but the movement is the same.
Depends. My gym has two ab machines - one where you sit and the other you lay on your back. Problem with both is that they won't let you bend backwards far enough so that you get a good stretch on the abs. You'll obviously still work your abs to some degree, but not as effectively.
@@GDRobbye Yeah I guess they don't let you bend back too far. However, I don't really enjoy doing exercises on the floor, so if I can prevent them I'd rather do an alternative.
Depends on how much you already know, you probably know a lot so you don’t need so much info whereas for me the extra info helps explain why l want to do this instead of something else, good point though
I mean yes but to give perspective and show his work/ the research to know he’s not giving you a bunch B.S plus it help you remember it more once you understand why it works
knee raises with roes pointing as downwards as possible was a major cue for me in engaging my abs properly and you dont need to push your knees all the way up to your chest. another important cue was to always keep knees/legs extended forwards throughout the motion to keep abs engaged all the time. want your upper abs to burn like crazy? its simple - do knee raises until 2 or 3 reps in reserve and then continue in a superset with leg raises up until reaching a 90 degree angle.. wont be able to do too many but you will feel every rep. much easier to do and control than rope crunches which requires great mind muscle connection to execute properly
This video is a great update on how to build better and stronger abs, but what about the obliques? I feel like they complete how a perfect abs look like
But I have a lower back injury and these exercises are gonna kill my lower back. Do you have any alternative to these exercises which is more lower back-friendly?
I'm honestly a bit sceptical since I've been doing these movement with a straight back my whole life - I'll definitely try it for a month or two and I'll try and tell u guys if it worked (I might need to be reminded at the 1 month mark or so)
Wow simply just wow bro you are doing a excellent and brilliant thing by telling about the only 2 exercises for buit our abs muscle and keep it up and keep up the great work as always and take care Keep smiling always
Not bad recommendations. For me instead of the bench reverse crunch I would do the reverse squat, since then I would be on the cables already for the transition to the standing/kneeling cable crunch. Plus for me I have seen good results with the reverse squats.
@@ManishKumar-km4cv if you Got proper form, you Can still engage the abs muscle as the primary. Something that 90% of people in the gym cant find out how to do
This video helped me on a tremendous level really! Jeremy, thank you for this. And one of the things that I did when I was watching this video is to subscribe and like.
I have a 6 pack. I am 62 years old and have done 10 sit-ups in my life, 10 of which were in the military. Therefore, wasted time, nutrition is everything. And HIT
It used to be considered the best but new stretch-related research would suggest other options could have better hypertrophy. The abs have yet to be studies directly though.
@@matthewcronshaw9331 wotchoo mean the abs haven't been studied directly lmfao it's an easy to get access too it's not like it's the Mariana trench lmfao 🤣🤣🤣🤣
@@massivemagoo The stretch-related hypertrophy studies are relatively recent. They have studied other muscles but not the abs directly (as far as I know). Perhaps a study in the near future will address this.
Great video! Good to get the psoas out of the equation and work the abs. I started with these 5 days ago and do 3 sets of reverse crunches and alternate with bent knee sit-ups 12-10-10 each. My question is should these be done daily (7 days a week)? or do most people take some time off. (I'm a Senior)
You should give your muscles at least 24-48 hours of recovery. Your abs are just like any other muscles, you give them optimal recovery and pair them with proper nutrition and progressive overload. Hope that information helped!
That’s frickin awesome because those are the two exercises I’ve already been doing from all the time I spent trying to actually target the intended muscles. Also have a couple for killer obliques.
I used to do this exercise On bench or flat surface because I hated hanging leg rises 😅, after some try and error I realised focus on Hip rise helps more ,, beginner tip : you can put your hands beneath your hip from sides slightly and even you can push a little in start to get the form
My fave is definitely the plank. I personally do the _bear_ variant. I’m sure I can hold it more than 2 minutes although 1 is enough (multiple times throughout the day)! 💪
3:40 C-shaped instead of L-shaped reverse crunches
6:00 Rope cable crunch
Thank you
Thanks!! (You saved many people from wasting time listening to his cheap info)
Dude... if you had entered a link or your name I would have paypaled you a dollar for dis! Thank you, man.
True MVP!
Life saver
LMAO bro give us the short cut
I love my six pack so much I protect it with a layer of fat
💀
The most recycled joke on the internet
Reused joke, you're not funny.
But would you like to be breathless while doing daily activities, even tying your shoes? You like yourself to be exposed with NCDs like heart attack, diabetes, etc? You ever like yourself to be fallen into depression and anxiety?
Yo that's crazy give me a tutorial on how to protect a six pack
I was in the army and for years it was all about doing stupid amounts of crunches, sit ups and variations... Now I am doing to just 2 movements (sometime 3 if I hate myself that day), dragon flags and cable crunches (sometimes also GHD situps...) so basically what you just showed. And I completely agree, if done properly, that all you need.
Everything else is just cardio. You need heavy ass weights to grow. I don’t believe in 40 sets to failure to grow muscle. You need Ronnie coleman weights
It was not about just abs in the army, I guess.
@@purnabharvada1158 I never said that numbnuts. My comment is obviously when it comes specifically to ab exercises since this video is specifically about ab exercise, and what is effective vs not.
And for obliques?
Cable twist@@SatanIsBackBaby
One thing that I have found SUPER helpful when performing ab exercises is to deactivate the hip flexors. There is a great video on YT that shows how to do this but in essence you want to deactivate the hip flexors by activating the opposite muscle which is the glutes (Front to back leg). Honestly this video is helping to change the game because I came from the hard knock school of 'Keep a straight back' at all times in the gym which is good advice until you want to develop your core
Out of all the YT videos about working on the abs, this has been hands down the best and only one I would recommend! I am in the beginning phase on working on my abs and the yoga matt and ab mat has been a game changer. Especially the way you show the correct posture.
I run three times a week and do these exercises, plus other ones (planks etc) 3 times a week too, with one day’s rest. I have noticed a big difference in just 9 weeks! I feel taller and my belly is a lot leaner now.
Thank you so much Jeremy! 🙂
You are in the beginning phase but you just recommend THIS video out of all? Ok... Test more in the "beginning" phase and you really can say that THIS video is the best.
Fit Media is awesome to bro
@@MrBaracu he feels taller sent me lmfao
Very appreciated, thank you. You're experience, combined with evidence-based findings/musings, and proof of thriving now despite being a hard gainer, is probably why you're so popular/relatable.
Finally, I've been preaching this on the BWS forum for a couple of years now. To PO reverse (pelvic) crunches, there are two options. Stay horizontal and hold a DB between the feet or use a decline bench with feet low and head high. Use a DB and increase the decline as needed.
This content is just what I needed. I am a cyclist and unknowingly created VERY overly dominant hip flexors, to the point where my actual core has almost atrophied. I'm thankful to my physical therapist on getting my back healed, and thankful to THIS VIDEO for pointing out what I clearly need to work on next. THANKS!
I'm a beginner from Chennai, India. Thanks for the great tips
Subbed.
Really hats off to you from India, explained in and out.
Did these exercises after getting no progress. This is legit, good job Jezza appreciate it
I would have to say on the leg raises / strict toes to bar. If you activate your Scapula at the start of the movement keep your head forward when raising your legs and slow down on the negative you feel them working more than your hip flexors.
Great video Jeremy! Exercises are fine but if you really want to have abs you will need a structured diet too. It is way more important than exercises alone, because it is the only proven way to get rid of fat cells in your body. Exercising can make your abs stronger, but they will be covered with a layer of fat (unless your BF is
Hey, I started using this plan like four days ago, and I already can see some results. The best thing are these challenges. They make me push even harder.
This is good news! I was already doing reverse crunches every day or so but now I know how to do them even better! Sweet! THANKS
Full stretch ab wheel grew my abs and cable curls forsure
Ab wheel starts too difficult and ends with no overload.
Just stick to cable crunches for growth.
@@Charles-mv7svstarts too difficult?
@@TheMiist yeah 90% of people who are fit can't even do one rep and for muscle growth you want to be in the 8+ rep range.
Cool - you featured the The Bioneer 0:20
I use a variant as seen at 06:41.
Instead of a rope, I use a looped band.
I place the lower portion of the band around my forehead and only use the hands as a means of ensuring the looped band stay in place. Not only do your abs get a workout, but so does your neck.
I call this the FA Crunch.
YESSSS LOL BIONEER
This is helpful, and also one thing I found and find helpful is to pay attention to "indirect" core/ab work, for example, single arm dumbbell bench rows, if you put your foot on the floor, farther away and to the back more, really focus on holding your core tight and actually allow it to relax and flex with each rep. Other ones too like, single arm dumbbell shoulder press versus both at once, single arm chest press, one side weighted lunges, etc, have a gander at these and keep your core in mind while doing them it will help.
Video starts at 4:07
It saved my time
Dude, you're missing out on some important info. He literally spent the first 4 minutes telling you what NOT to do, which is equally important.
Facts
5:24 also
Man that was rough to do, even just the beginner versions. I'm completely new to this and trying out different methods, and yours certainly does work, but it'll take me some time to fully get it down.
For the cable crunch, I recommend a bar attachment or handles unless you hate your fingers
I've only started going to gym beginning of this year, and F'd up early on by squeezing pinkies, For this motion I place the rope at dip between first finger and thumb and wrap fingers around the black knobs. For pulls thumb along in parallel on black knob, seems to take pressure of the first wrapped finger . Works for me, may not be best technique. So if anyone else can chime in. Think other lesson I learn is file down any calluses at bottom of palms, as just pressure points, and apparently can rip off completely ouch. If equipment hurts, then best to find a solution. Eg on hamstring or quad crunch machines may be set up wrong for your size , so get right adjustments or pullup bars to thin etc
V-grip handle is great
Ropes are the best.
I really hate my fingers.
I love the way how you explain each and every exercise with every little detail and nuances.
And your visual graphic touch is just awesome.
You don't how much service you are doing by putting out these videos especially for those you are beginner in gym. 👍🙌
I use an declined bench and curl my back backwards at the bottom position (without touching) to get stretch in the abs. Fix the hips in that position and then curl upwards. It has basically the most weight in the stretched position and also trains stabilization, as you actually need to hold up the weight all the time. Add weights to increase difficulty.
Yes Lars my man! I do that too! Its known as the candle stick or dragon flag. Everybody in the gym acting gangster until you do that exercise then they are small.
Sorry having a hard time visualizing this. Is head at the bottom of the bench or the higher end with this?
Isnt that basically decline crunches?
@@DamianKamgo Yeah its a crunch variation. But instead of using the declined bench to start in a lower position, I use it to get more range of motion, especially in the stretched part. Don't exaggerate the stretch. But fix your hip in a position such that your upper body would be parallel to the ground (note that due to the declined bench, your back is hovering in the air). Then bend backwards (i.e. stretch abs) without exaggeration and without touching the bench. You'll have to hold your upper body up all the time (i.e. similar to dragon flag/planck-esque exercises). And then do the crunches, with a fixed hip. Emphesize on rolling the spine, not lifting the body.
I think it is different from the usual decline crunches, as they usually fix the hip (if at all, I often see hip flexor training) in a position that the upper body is parallel to the bench instead of the ground. Which takes away both the advantage of the stretch in the abs as well as the isometric/stabilization part of this exercise (as you don't touch the bench with your back during the exercise)
Disclaimer though: Don't go so far in the stretch that you're hurting your back.
Hope that it is now more conclusive, english is not my native language.
@@shoujokakumei39 hey, I tried to describe it a bit better in my other commrnt, sorry for the confusion.
It helps me a lot to target abs and do the form easily. I use two towels on my lower back for support. it really works. now my abs are burning without exerting too much effort.
Thank you. This is so useful! Jeremy, I have done this exercises in classic Pilates clases. They really work my core
😍😍Thank you so much! I found this out by accident because my clients don't want to get on the floor. Just playing around in a standing position and using the knowledge that to build your abs you definitely have to utilize that c like shape for upper abs and bringing lower body up towards the core. I always learn so much from watching your channel. Thank you again! 😍😊😊😍😍😍😍😍
In short: do basic crunches and leg ups with proper form, and buy a back-pad. the end.
So your abs look like this?
@@idontkknowyou9518 yes actually I did basic if u can’t go to a gym or there’s none in ur town or u can’t go then do basic crunches or sit-ups and do leg raises do them till failure that’s how u get abs at home I’ll say do crunches or sit-ups for 75 reps at 50 reps take a break for 25 seconds and drink half a cup of water then after that break go back and do ur exercise and do 55 reps of leg raises and a on 25 reps take a brake of 25 secounds and half of cup of water then after the break go back and Finnish your last 30 reps do this for 5-7 weeks and bam you’ll see abs and for diet just eat apples and oranges and drink water if u drink soft or sodas then u missed up I’m telling this is not bs u can eat anything just eat a apple in the morning before and after the workout this is not bs it is true I did this before and I got abs yw for this tutorial
the thing is that i got abs by getting a cough
so i had a cough for 2 months or so i think
so when u cough your stomach area gets pressured so after constant coughing i got an eight pack lol
No, thanks for nothing
@@hoglinofficialI’ve been coughing for 2 weeks now, we’ll see results if it won’t go away I guess lol
Dude your presentation skills are truly next level.
I have 1 Pack, just need 5 more...
@@Chophimi called family pack
Great editing - the kinematic stick diagrams and muscle animations really help clarify the cues for proper form!
Also, this video explains why I used to get almost zero ab growth/burn when I first started doing hanging knee raises... I was keeping my back straight.
frick! using the facing away technique, I didn't even finish 1 set and started cramping LOL thanks!
Thank you for sharing the proper methods.
Jeremy Ethier, awesome video keep up the good content
Thank you a lot. When i got these apps get abs in 30 days they just didnt work for me but when i tried out your workouts i actually felt the struggle at my abs where as the apps didnt really make me feel that i was working the abds thank you a lot
The editing and instructional design of this video well done 👏
Tried this today, these are the best exercises for abs. I never felt the strech like this before. Thanks Jeremy❤
what are the exercises i dont wanna listen to all of this talks
For exercise 2 you can simulate having the mat by just scooting back on a flat bench until your shoulder blades are off the top edge of the bench. This lets you stretch your torso backwards similarly to how the ab pad would allow for, you just have to focus on actually working the full range of motion. When I do this I put a dumbbell on the seat of the bench to offset my weight being over the edge of the bench (but depending on your bench you may not need to) just for safety to prevent the bench from tipping. I hold my legs up vertical to take my hip flexors/leg weight out of the movement and I'll hold a 10 lb weight directly against my upper chest. If you hold a weight directly to your chest you won't need a lot of additional weight, it's a lot harder than simply holding the weight in front of you while doing the movement.
but then he doesn't sell the ab mat. :)
@@AcmeRocket He says you can use a towel as well.
How should I set the ab mat? Should i set the higher part close to the glutes or close to the back?
Rotating the hips up and tuck ups emphasize the lower abs and minimize hip flexor assists. Growing up in gymnastics we were taught to do these correctly. Your exercise at 4:07 is better done on an incline bench using the same principles you suggest. And I totally agree about cable crunches. They are amazing. One final thing I'd recommend are weighted RC sit ups where you lean back as far as you can (head toward the floor) to stretch your rectus abdominis muscles. Then curl up. Try raising the front of the RC bench if you can to keep the abs flexed throughout the set. And finally--do lower abs focused exercises ahead of upper abs exercises as upper abs fatigue quicker than lower abs. But I totally agree with your approach.
Nice advice! Thanks for teaching. I always did the wrong move
2:45 Straight to the exercises
Thanks!!
I know right he just kept yapping at the beginning 😂😂😂
yapping = science 😉
Thanks 😅
THANK YOU FOR SHARING YOUR KNOWLEDGE TO US ❤😘 I APPRECIATE IT AND YOUR HELP! 🙏🏼💪🏼🏋🏼
3:42 end of the yap
⬆️ start of the ignorance
I actually like the yap 😢
Thank you. So much talking in this video that I aged by a month.
thank you! So annoying when a video has one title and the content is something else.
Start with the goods then add your yapping at the end for the weirdos that want to stick around and listen
Holy hell thank you. I kept skipping forward 10 seconds at a time waiting for the filler to stop!
This is a good one. Slowly controlling the reverse motion is very important in my experience.
I been doing dragonfly abs work out and thanks for a tip and an idea use the abs pad I doing dragonfly abs for a harder challenge. Very great and helpful advice and great video.
THANK YOU! THANK YOU! THANK YOU!!! Haven't worked out in 1000yrs! Recently joined the gym again in my older years and cringe when I see people doing ab work in the gym. All that work but are mostly working their hip flexors. I read something years ago (over 20 years ago), but ppl still doing it.
Jeff Nippard already had a video about exactly these 2 workouts so been following that ever since
Jeff is a God.
lol jeff copied the emg analysis of jeremy and rated them from s tier to d tier
Dr Mike has a video on this and says the modified candlestick is great. I’ve seen the benefits myself.
Jeff recommends hanging leg raises, not bench leg raises
John recommended swinging abs twists
I got my six pack by going the convenience store. But seriously this is a great video for us beginners. Thanks for making all these videos.
7:16 both exercises
Helped me a lol❤. God bless u
I hate training abs and just do them in between larger muscle exercises to kill time. Your tips about rounding my back will help a lot, often i feel like im doing nothing!
6:09 I fully agree a cable rope crunch will do wonders BUT be careful, never go TOO heavy, done this twice now and tore an oblique
That sounds painful. I've never heard of someone tearing an oblique
The rope is kinda bad for this exercise though, the balls put a lot of pressure on the fingers.
I'd suggest doing them with the EZ bar attachment or the V bar used normally for rows or lat pulldowns.
@@GDRobbyeif you rest the side of your palm right against the ball of the rope, you don't even feel it in your fingers
It works finally i get strong abs and six pack well done brotheer i weighted 109 noww im 82/9 now im goibg for ny old weight 70
What about Serratus Jabs and High to low cable wood choppers that were recommended along with these two exercises in one of your previous videos? 🤔
This video is specifically about 6 pack abs. Serratus jabs work your serratus, and the cable wood choppers work your obliques - part of your abs but not necessary for a 6 pack
@@jourdansangar Good Point 👍👍
There are about 500 exercises for "core".
But really, only two abs exercises for bodybuilding. Cable crunches and medicine ball weighted crunches.
Holding my breath really made the exercise more intense. It allowed my back to press against the floor more and my core felt much more engaged than doing leg raises which I felt mostly in my hip flexors.
Anyone else is a girl that follows mans ab workouts😅? Results much faster
😂😂😂😂😂😂
Respect 👍
men workouts and meal plans are better than women's altogether I've stopped ✋️ doing women workouts few years now bc of the results
Yess
Facts!!! Ciara actually put me on to this years ago. When she first came out, she credited her physique to training like many top basketball players (I think Kobe and Lebron were her inspiration). It’s a gamechanger, in fitness and life overall ❤
RP has got a vid with level progression for this lower ab exercice and it's def one of my favourite exercice to do after a leg session
Any tips not hurting your neck doing abs?
Yup exactly, that's the thing that gets me about those "curl-up" crunches
When you do crunches or any other exercise, do not hold your head/neck with your hands. Do not touch your head with your hands. Just keep them next to you head or chest but without touching. If you do exercises correctly and still have pains, it means there can be some other issues and you need to go to a doctor.
Definitely incorporate stretching routine into your life, especially focused around your neck so that you don’t tense up when doing these high intensity exercises
Thank you very much !! I have been working out from past 20 years and it is one of the best and easiest explanation of effective ab workout. Kudos!!
Would you recommend these exercises to people with lower back issues, in particular to those that have suffered from herniated discs in the past?
Counter t with back hyper extension... But not going too hyper
Definitely not. Every kind of crunch and rolling movement of the spine is bad with this condition. You should stick to static exercises like planks variations
Yes can make Indian desi dand for back pain recovery it will take fifteen days to recover if you done all 30 dand
Your videos are insane. Honestly so helpful!
Isn't the last exercise the same as a "abdominal machine"? I have a machine in my gym where I do the same movement, except you sit down but the movement is the same.
Depends. My gym has two ab machines - one where you sit and the other you lay on your back. Problem with both is that they won't let you bend backwards far enough so that you get a good stretch on the abs.
You'll obviously still work your abs to some degree, but not as effectively.
@@GDRobbye Yeah I guess they don't let you bend back too far. However, I don't really enjoy doing exercises on the floor, so if I can prevent them I'd rather do an alternative.
Great video. Can I suggest aiming for 2 minute versions.
Couldn’t he have just explained this in 2 mins max
Depends on how much you already know, you probably know a lot so you don’t need so much info whereas for me the extra info helps explain why l want to do this instead of something else, good point though
Yep
I mean yes but to give perspective and show his work/ the research to know he’s not giving you a bunch B.S plus it help you remember it more once you understand why it works
No one asked you to watch
You get more money if the video is 8 minutes + long
Love your videos. Always great explanations and instructions!
knee raises with roes pointing as downwards as possible was a major cue for me in engaging my abs properly and you dont need to push your knees all the way up to your chest. another important cue was to always keep knees/legs extended forwards throughout the motion to keep abs engaged all the time. want your upper abs to burn like crazy? its simple - do knee raises until 2 or 3 reps in reserve and then continue in a superset with leg raises up until reaching a 90 degree angle.. wont be able to do too many but you will feel every rep. much easier to do and control than rope crunches which requires great mind muscle connection to execute properly
This video is a great update on how to build better and stronger abs, but what about the obliques? I feel like they complete how a perfect abs look like
But I have a lower back injury and these exercises are gonna kill my lower back. Do you have any alternative to these exercises which is more lower back-friendly?
Abdominal wheel, i have also lower back pain and at this exercise i don't feel any pain.
Cool. I maxed out crunches with an ab pillow. Now im going to use your advice for gains
I like supersets starting with leg raises then switching to knee raises. After a set of that, I switch to the rope crunch.
I'm honestly a bit sceptical since I've been doing these movement with a straight back my whole life - I'll definitely try it for a month or two and I'll try and tell u guys if it worked (I might need to be reminded at the 1 month mark or so)
It's been 3 weeks!! Almost a month, hows it going?
you can also add a 3rd exercise: some form of vacuum to awake and tighten the transverse.
I second this.
The graphics help make the proper form quite clear.
Wow simply just wow bro you are doing a excellent and brilliant thing by telling about the only 2 exercises for buit our abs muscle and keep it up and keep up the great work as always and take care
Keep smiling always
Not bad recommendations. For me instead of the bench reverse crunch I would do the reverse squat, since then I would be on the cables already for the transition to the standing/kneeling cable crunch. Plus for me I have seen good results with the reverse squats.
6:30 I was like … where’d his head go?
Thanks for letting us know
Hey, I do planks, and I've got great abs because of it
how long did it take you?
@@adnisty4879 Like four months
No you didnt. You got stronger abs but not more visible. Thats ab bodyweight and diet
@@user-hz2mk8fh7h I guess so
Nice one man thanks for this Video Jeremy and TEAM !!
Next: Obliques
No separate exercise is needed. Just a good diet with hanging core exercises will do.
@@kestrel3509 but that will train hip flexor
obliques are overrated, not aesthetic
@@ManishKumar-km4cv if you Got proper form, you Can still engage the abs muscle as the primary. Something that 90% of people in the gym cant find out how to do
@@TileBitannot everyone's goal is to be aesthetic
I love the way you explain every detail❤ awesome as always
I have only 2 abs 😢😢😢 other 4 are missing
😂
Thanks brother I appreciate your time.
Skip to 7:16
thanks bro 😅
This video helped me on a tremendous level really! Jeremy, thank you for this. And one of the things that I did when I was watching this video is to subscribe and like.
I do 12 exercises for abs in 1 session 💀
Ive got an ab mat at home.. Gotta try these. Thanks.
We need oblique workouts.
Yes PLEASE
these exercises work the obliques too, though not specifically
weighted decline russian twists. slow
We need specifically tho
Who wants bigger obliques wtf
Hi Jeremy Please make a video on how stretching is important before weight training
I have a 6 pack. I am 62 years old and have done 10 sit-ups in my life, 10 of which were in the military. Therefore, wasted time, nutrition is everything. And HIT
Great tips. Was just thinking about this yesterday actually. Thanks for confirming it for me.
The only 6-pack I have is in the frig
😲😲Wow at your abs Jeremy!
That was enough inspiration in itself.
And so now, on to those exercises! 💪
I thought the hanging leg raise was the best
It used to be considered the best but new stretch-related research would suggest other options could have better hypertrophy. The abs have yet to be studies directly though.
@@matthewcronshaw9331 wotchoo mean the abs haven't been studied directly lmfao it's an easy to get access too it's not like it's the Mariana trench lmfao 🤣🤣🤣🤣
Problem is most people exhaust their arms and grip before the abs (purpose of the exercise)
@@WizardOVOz interesting. What about if you use the captains chair.
@@massivemagoo The stretch-related hypertrophy studies are relatively recent. They have studied other muscles but not the abs directly (as far as I know).
Perhaps a study in the near future will address this.
Great video! Good to get the psoas out of the equation and work the abs. I started with these 5 days ago and do 3 sets of reverse crunches and alternate with bent knee sit-ups 12-10-10 each. My question is should these be done daily (7 days a week)? or do most people take some time off. (I'm a Senior)
You should give your muscles at least 24-48 hours of recovery. Your abs are just like any other muscles, you give them optimal recovery and pair them with proper nutrition and progressive overload. Hope that information helped!
Bro why does it take 4 minutes for you to get to the point.
He wants money more than being a dictionary entry.
Give him a thumbs down
Context is more important than the demonstrated exercises. With the information provided, you can apply it to any other ab exercises.
Very good and clear info. Thanks!
how did bro yap 8 minutes 💀
Bro acting like he's mastered everything and got the shape already 😭🙏
@@viroslov nah bro hating on me for telling the truth is crazy 💀 get a life please 😂🫵
That’s frickin awesome because those are the two exercises I’ve already been doing from all the time I spent trying to actually target the intended muscles. Also have a couple for killer obliques.
0:56 is that the place where he injects the roids into his abs?
I used to do this exercise On bench or flat surface because I hated hanging leg rises 😅, after some try and error I realised focus on Hip rise helps more ,, beginner tip : you can put your hands beneath your hip from sides slightly and even you can push a little in start to get the form
My fave is definitely the plank. I personally do the _bear_ variant. I’m sure I can hold it more than 2 minutes although 1 is enough (multiple times throughout the day)! 💪