Cool list. I've tried a lot of stuff for abs before I settled on a few exercises. I am interested in your opinion on a variation of the cable crunch though. You sit on a lat pulldown machine with your back to the leg cushions. So, reversed sitting position Grab the pulldown bar with a reverse grip and hold it behind your head. Do crunches like you would with with the cable. I find that this exercises real hits those upper and middle abs. I get a burning sensation like no other. Plus, when you go back upright you get a nice stretch. Have you tried or seen this before?
Sure, here's the updated list with the time stamps simplified: 1. **Classic Situp** - A classic exercise for starting abs workout. [00:51](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h0m51s) 2. **Decline Situp** - Adds difficulty with a decline bench, better range of motion. [01:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h1m23s) 3. **Inverted Situp** - High difficulty, caution advised. [01:48](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h1m48s) 4. **Ab Roller** - Difficult but rewarding for abs strength. [02:30](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h2m30s) 5. **Dragon Flag** - The hardest listed, very effective. [03:04](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m4s) 6. **Basic Crunch** - Limited motion, minimal effectiveness. [03:29](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m29s) 7. **Bicycle Crunch** - Lacks challenge and weight addition. [03:56](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m56s) 8. **Machine Crunch** - Good with the right machine, allows progression. [04:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h4m23s) 9. **Cable Crunch** - Highly effective with correct technique. [04:58](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h4m58s) 10. **Plank** - Not suitable for advanced levels as it becomes too easy. [05:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h5m23s) 11. **Mountain Climbers** - Better than some, but not highly recommended for abs. [05:56](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h5m56s) 12. **Hanging Knee/Leg Raise** - Good for all levels, beginner-friendly knee version. [06:14](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h6m14s) 13. **Roman Chair Knee/Leg Raise** - Alternative for those with grip issues. [06:39](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h6m39s) 14. **Dumbbell Side Bend** - Not recommended, better options available. [07:22](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m22s) 15. **Russian Twist** - A basic but effective oblique exercise for beginners. [07:35](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m35s) 16. **Cable Twist** - Excellent for obliques with proper form. [07:58](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m58s)
1. *Classic Situp* - A classic exercise for starting abs workout. [00:51] 2. *Decline Situp* - Adds difficulty with a decline bench, better range of motion. [01:23] 3. *Inverted Situp* - High difficulty, caution advised. [01:48] 4. *Ab Roller* - Difficult but rewarding for abs strength. [02:30] 5. *Dragon Flag* - The hardest listed, very effective. [03:04] 6. *Basic Crunch* - Limited motion, minimal effectiveness. [03:29] 7. *Bicycle Crunch* - Lacks challenge and weight addition. [03:56] 8. *Machine Crunch* - Good with the right machine, allows progression. [04:23] 9. *Cable Crunch* - Highly effective with correct technique. [04:58] 10. *Plank* - Not suitable for advanced levels as it becomes too easy. [05:23] 11. *Mountain Climbers* - Better than some, but not highly recommended for abs. [05:56] 12. *Hanging Knee/Leg Raise* - Good for all levels, beginner-friendly knee version. [06:14] 13. *Roman Chair Knee/Leg Raise* - Alternative for those with grip issues. [06:39] 14. *Dumbbell Side Bend* - Not recommended, better options available. [07:22] 15. *Russian Twist* - A basic but effective oblique exercise for beginners. [07:35] 16. *Cable Twist* - Excellent for obliques with proper form. [07:58]
I used to think the same way. It was a real eye opener even if it was stating the obvious that the abs should be trained like any other muscle with weight.
Those are not terrible exercises. Bycicle crunches are amazing if done correctly, the plank is also very useful and has some cool progressions besides being very functional. I really did not like his video, which is a shame cause I had good expectations
Tbh I'm finding myself disagreeing with this list much more than his other ones. Bicycle crunches are extremely challenging if done right, at least for beginner/intermediates
My favorite ab exercise is probably hanging windshield wipers. They're a bit challenging in the beginning but they work the obliques while keeping constant tension on your abs. I'd say S tier bang for your buck ab exercise.
I can't believe I've been training myself wrong for so many years... I really can't believe it... That's just a hard slap to the face man... I'm subbing 😔
That video is very misleading, unfortunately. Sit-ups and leg raises don't train abs. They train quads. They do put some stress on abs, but that is nothing close to progressive overload. The only good ab exercises are ab crunches and pelvis rises. They are essentially the same anatomic movement. Do ab crunches on cables or a machine. While pelvis rise is similar to leg rise, you just rise your pelvis instead of legs, and thus train abs instead of quads. It is good to target lower abs, but it is not necessary. Ab crunches are good enough.
Thats an entirely different beast But stability is very trainable by adding isometrics into your workput Want to become way more stable in pullups or dips? Hold them for 5 seconds at the top(bottom for dips) and 5 seconds in the middle of the movement Gets you a really good amount of stability but wont make you gain muscle that much so dont look at progressive overload if youre doijg stability
@@farmerboi5760 body builders _USUALLY_ are unfit and not athletic but you can be both big muscles and big flexibility arent opposing things on the same scale it just becomes a bit harder to be flexible when you have more muscles that need to stretch also bodybuilders absolutely are fit if theyre eating the proper nutrients and not just dirty bulking or cutting like crazy eating alot of protein really does your body good compared to getting that same energy from alot of fat or carbs
It is now my 2nd week of proper gym workouts, I have 3 workouts per week, and it is a whole-body workout, I will leave this comment here as documentation of my being motivated at this point in my life.
@menz223 Sadly I got sick for 3 weeks and lose 3 kg of my best weight, before doing my gym journey I weight around 53 kg after 4 months of training I almost hit my 65 kg weight goal, But I got sick and now I am 61 KG again, but yesterday monday I was able to lift again.. So that is it for the update, I hope I never get sick again.
The crunch is a superior exercise to the situp in every way when it comes to targeting the abs. To actually target the abs you need spinal flexion which isn't the main focus of situps and hanging leg raises (unless you also raise your hip as well). The hip flexors are the main focus of these.
It’s about the same as the sit-up (bad ROM and stretch) but it incorporates an isometric hold which isn’t really necessary unless traininhrg for muscle endurance. If you’re training for hypertrophy stay away
I also wouldn’t recommend ab machines (I’m not at a knowledge level personally to preach this it comes from a trainer at the gym roughly), make sure you are doing them properly and don’t overload the weights
Every AB workout of mine consists of suitcase holds, hanging leg raise, weighted decline situp and a weighted russian twist highly reccomend doing these! I’m never doing anything else again for the core
actually it's not. weight lifting burns more calories for your body to regenerate muscle tissues. your body basically work for one full day. while sprinting just work your body for how long you're sprinting
I tried some of those 5-minute routines. I used to be depressed that I didn't enjoy them. It feels so good to see you rating all the exercises I didn't like in the lower tiers
Im only 14 turning 15 and only started working out a few months ago your videos are amazing and helped me out so much, they're short simple and very digestible for a newbie like me keep it up !
@@pacbac Yeah but that is just dogmatic thinking because you can do easier progressions (tucked/straddle etc.) and those are just as brutal if you are not there yet. I also have the feeling that progression through dragon flag is like a hyper bolic time chamber, its so fast. And extra tip for obliques. Because they useful if you are training for all round strength through different ways of movement. (And not just aesthetics, because big obliques give you a more blocky look and less of the sought after V-taper ), incorporate side dragonflags as you would do with side crunches.
A list of the final tiers for anyone that wants them: S tier: decline sit up (w/ weight), machine crunch (good fitting machine), cable crunch (start light), hanging knee/leg raise, cable twist A tier: sit ups (standard w/ weight), ab roller (funny wheel), dragon fly, roman chair knee/leg raise, rusian twist B tier: inverted sit up (neck breaker) C tier: plank D teir: mountain climbers, dumbell side bend F tier: basic crunch, bicycle crunch
thanks winny! you don't know how valuable this is for someone who has stagnated in their training routine having issues finding new exercises. Training has become fun for me now because I find 2-3 new good exercises to do during training for each muscle part.
The dumbbell/plate side bend is actually a good exercise if you only have the weight in one hand. I hold a plate with one hand, slowly lower the plate (3 to 5 seconds), and then come back up (1 to 2 seconds). 3 sets, 5 to 8 reps each side.
Bro I literally just subscribed yesterday and I'm already getting videos, I'm very motivated now cuz I almost gave up today on ABS until I realized that the Ab Roller is a thing thank you.
i just want to say.. the youtube ab workouts work IF 1. you do it everyday 2. you feel challenged/ fatigued from the workouts 3. you aren’t chasing fast progress 4. you care more about a strong core rather than ripped abs as an athlete i can say that my core has gotten a lot stronger and i can definitely feel my stomach is firmer than before. if you’re on a gym split and train abs maybe once or twice a week, the videos wont work. but if you dont want a specified ab day and just want a quick way to work them out daily yt videos are helpful!! (tip: if you do the videos, try opting for ones that doesn’t have breaks or has weighted options)
I believe his target audience is for people who want to build muscle. If you are trying to lose fat, stronger core then yes the youtube ab workouts do break a sweat for you.
I know right. Calisthenics athletes and gymnasts have better abs than bodybuilders cuz all body weight excerises promote a strong core while being shreded. Even the ab ciruit workouts are not bad since you are burning body fat. Meanwhile we have bulking gym bros that can't even do a L-sit
@@Zazainhaler don't be dragging people down man, we're all just trying to better ourselves and be healthy, why wouldn't you lift others up? Love you bro and I know it's hard sometimes to not be mad at people you disagree withsometimes, but theres no need for it in the long run.
@@JackZemer Mate, no offense, but if it's gay, it's gay. And if you feel down because you heard a fact, you need to toughen up. Sucking D is gay, using an umbrella in the rain as a man is gay, not lifting all the bags to home in one trip is gay. It doesn't make it wrong, or bad, etc. But gay is gay.
As long as you are still performing a crunch it shouldn't really matter whatever is more comfortable the cable is just there to add resistance to the movement.
@@8kobebryant243 lol I ain't cutting and I ain't bulking, I'm just eating normally with a good diet. Congrats to you for being on a cut, it's impossible for me to even consider eating less lol. I have 6 pack but I'm trying to get the lower abs and a bit more the obliques. Obliques are really good in my opinion, it adds subtle details that are neat asf
@@odysseusWI understand that you are on maintenance. Thank you, I was at 206 so it was time lol. I’m slightly decreasing the caloric intake. That’s cool, the obliques definitely add a lot to the aesthetic, did the crunch machine helped you with the lower abs?
Cable crunch has always been my favorite ab exercise for loading. It's always been one of the only ab exercises that I can easily do heavy loading with while still feeling a solid stretch and near perfect mind-muscle connection. When you get it down, it's really tough to beat. Even though I still enjoy other exercises like leg raises and the ab wheel for all-around core stability. Ab wheel also seems to beat everything if you're trying to get sore lol. Likely because the rolling out while maintaining that ab tension is like doing an intense eccentric rep, which are known to induce more muscle damage than concentrics.
What about leg raises on ground and on decline bench? Leg raises on decline bench r a great regression to the hanging knee raises.Also unlike hanging knee/leg raises,using decline bench will put more tension on the core at the bottom/stretched position
leg raises on the ground are kinda garbage because you will primarily hit hip flexors at first and then gravity helps a lot in the last part of the movement (when you curl your spine) which is what trains your abs. Reverse crunches on the ground with knees locked are a very easy exercise that melts your abs if you're a beginner, and it is a better version of the ground leg raise to hit abs.
As someone that recently started to train the abs, I can confirm that plank is perfect for beginners: ez to do, you can do it pretty much everywhere and really helps to go from nothing to some mid abs. I also recommend doing around 20-30 situps before the plank so your abs are a bit more tired than usual.
I think a lot of these exercises depend on how well the individual connects to the proper form. I get great results with the mountain climber, bicycle crunch, and standard crunch. Ab roller is a good tool to use. But not as much with the cable crunch, ab machine, and hanging knee crunch. Thanks for reminding me about weighted decline bench.
I’ve been using the handles that you would normally use for a cable crossover work best. The rope attachment hurts my pinkie knuckles a lot when I go heavier and the handles solves that for me
One trainer showed me to do planks while you shift a plate on the ground from left to right. That makes it so much more challenging, and you can increase the weight of the plate.
if you do basic crunches with an ab mat, you can target your abs more just by getting your shoulder blades off the ground and slowly bringing it down, because of the ab mat, it allows you for your abs to stretch at the bottom.
I think one of the best exercises that i rarely see spoken about is sit ups with the feet not anchored under anything, "floating sit ups" if you will. It makes the movement exponentially harder and avoids the problem of working your hip flexors more than your abs, which will happen if you anchor your feet. Plus you need to keep your spine slightly curved at all times because doing sit ups with your spine flexing one way then the other under load is terrible for your back.
@@casstram1898 As a matter of fact yes! It feels like I'm almost seeing better results on a weekly basis. Just in the past 2 weeks, I've finally started to see the sides of my abs start to get definition. I still have alotta exterior fat to lose but I'm chipping away at it one day at a time. For context, I started my weightloss journey at 300lbs and I'm 194lbs now. I've just started lifting about two months ago and I'm in the gym 2 hours a day, 5 days a week!
For a long time now I've done the p90x ab workout. I'm glad it at least has some of the better movements in it along side some of the less effective ones, but ALSO glad I often do the hanging leg lifts. Definitely hitting the machine the next time I'm at the gym, I always ignore it! Good to know it's effective! Great work here thank you!
I do the Russian Twist on the declined sit-up bench. Your abs are under constant tension as you hold yourself in the inclined position. A 20kg dumbell or kettlebell makes it a bit more challenging.
There’s something to be said for short, intense workouts that involve circuiting ab exercises, but the important thing is that you’re going to failure or near failure with each exercise. It becomes akin to supersetting if done right, but it’s a waste of time if you’re doing something too easy for you.
Correct me if im wrong, but arent sit ups bad for your spine? Ive seen many videos about this and even heard that its banned from the US military. Ive heard crunches are the better alternative. Is this correct?
I can’t say for others but I do feel some lower back pain while doing sit ups ecspecially with decline variations but I’ve found a lifting belt (slightly)belts
The diagrams make all the difference to me. I was having trouble remembering all of them, but not anymore. Now, I have printed the diagram showing all of them , and I've put it in my gym bag. Sure, ten different "experts" can and will differ as to the benefits/disadvantages of each of a 100 abdominal exercises, but this is a good place to start. It's plenty good enough for me.
I started training with a buddy who was a collage football player. I assumed he knew the best ways to work out since he'd been doing it for 20 years. All the ab exercises we do are the bottom tier ones. I'm going to suggest your channel to him.
I think machine crunches specifically the over the shoulder pulldown is like low a to b tier while the machine where you start sitting leaning back then have your arms straight and press it forward using your abs targets the abs better.
The bicycle crunch still has the most muscle activation of any ab exercise, and if done properly and even just 45 or so seconds a set, can provide really solid results
this would come out AS SOON AS I FINISHED DOING ABS 😭 :edit please get off my nuts about this old ahh pfp 😭 it won't matter to me or you in the next 5 years so leave it alone 💀
@@maree4843 You just need 2(technically 3 if you want to hit your obliques) One for your Upper abs( I use Cable Crunch) & one for your lower abs( Hanging Leg/Knee Raise), Russian Twist are good for your obliques.
Lovely video! I would add though, that lower tier exercises are helpful for somone with higher body fat percentage. Because the easiest to have visible abs is to loose that belly fat. This tierlist is more helpful to people who already into lifitng, imo.
I needed this video so bad, I’m new at the gym and there’s some excersises that are so confusing but this list cleared my mind for sure, thank you trainnerwinny!
Sit ups , decline sit up , inverted sit up , ab roller , dragon fly , machine crunch , cable crunch , hanging knee / leg raise , Roman chair , Russian twist , cable twist ,
The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/
Cool list. I've tried a lot of stuff for abs before I settled on a few exercises. I am interested in your opinion on a variation of the cable crunch though.
You sit on a lat pulldown machine with your back to the leg cushions. So, reversed sitting position
Grab the pulldown bar with a reverse grip and hold it behind your head.
Do crunches like you would with with the cable.
I find that this exercises real hits those upper and middle abs. I get a burning sensation like no other.
Plus, when you go back upright you get a nice stretch.
Have you tried or seen this before?
Great list, TRX content next!
Cool guys cuz i just finished 300 sit ups today
what about oblique rotation machine? Where would that land in the tier list?
nah another guy who wants to sell you his course
watching all the execises i hate go into c-d tier is priceless
It is, man I hate crunches
@@gregorismenoryou just gotta crank out a quick 200 to make it work
@@dalton2592Or do 200 sit ups and get a good warmup in
@@dalton2592quick 200 😭
@@dalton2592i usually do slow concentrated 100 without letting my back touch the ground. Its effective
Sure, here's the updated list with the time stamps simplified:
1. **Classic Situp** - A classic exercise for starting abs workout. [00:51](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h0m51s)
2. **Decline Situp** - Adds difficulty with a decline bench, better range of motion. [01:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h1m23s)
3. **Inverted Situp** - High difficulty, caution advised. [01:48](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h1m48s)
4. **Ab Roller** - Difficult but rewarding for abs strength. [02:30](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h2m30s)
5. **Dragon Flag** - The hardest listed, very effective. [03:04](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m4s)
6. **Basic Crunch** - Limited motion, minimal effectiveness. [03:29](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m29s)
7. **Bicycle Crunch** - Lacks challenge and weight addition. [03:56](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h3m56s)
8. **Machine Crunch** - Good with the right machine, allows progression. [04:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h4m23s)
9. **Cable Crunch** - Highly effective with correct technique. [04:58](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h4m58s)
10. **Plank** - Not suitable for advanced levels as it becomes too easy. [05:23](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h5m23s)
11. **Mountain Climbers** - Better than some, but not highly recommended for abs. [05:56](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h5m56s)
12. **Hanging Knee/Leg Raise** - Good for all levels, beginner-friendly knee version. [06:14](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h6m14s)
13. **Roman Chair Knee/Leg Raise** - Alternative for those with grip issues. [06:39](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h6m39s)
14. **Dumbbell Side Bend** - Not recommended, better options available. [07:22](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m22s)
15. **Russian Twist** - A basic but effective oblique exercise for beginners. [07:35](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m35s)
16. **Cable Twist** - Excellent for obliques with proper form. [07:58](th-cam.com/video/p5ICnzMUGNc/w-d-xo.html#t=0h7m58s)
what ai did u use?
Bro needs more likes
Bro speak for the abs
Did you use chatgpt for this comment
@@infernic15 yea bro
I like how you get straight to the point
😂
I like how this comment gets straight to the point
@@dominicpaul1just… no
S
1. *Classic Situp* - A classic exercise for starting abs workout. [00:51]
2. *Decline Situp* - Adds difficulty with a decline bench, better range of motion. [01:23]
3. *Inverted Situp* - High difficulty, caution advised. [01:48]
4. *Ab Roller* - Difficult but rewarding for abs strength. [02:30]
5. *Dragon Flag* - The hardest listed, very effective. [03:04]
6. *Basic Crunch* - Limited motion, minimal effectiveness. [03:29]
7. *Bicycle Crunch* - Lacks challenge and weight addition. [03:56]
8. *Machine Crunch* - Good with the right machine, allows progression. [04:23]
9. *Cable Crunch* - Highly effective with correct technique. [04:58]
10. *Plank* - Not suitable for advanced levels as it becomes too easy. [05:23]
11. *Mountain Climbers* - Better than some, but not highly recommended for abs. [05:56]
12. *Hanging Knee/Leg Raise* - Good for all levels, beginner-friendly knee version. [06:14]
13. *Roman Chair Knee/Leg Raise* - Alternative for those with grip issues. [06:39]
14. *Dumbbell Side Bend* - Not recommended, better options available. [07:22]
15. *Russian Twist* - A basic but effective oblique exercise for beginners. [07:35]
16. *Cable Twist* - Excellent for obliques with proper form. [07:58]
Thanks
1:00 when I was younger I used to do like 100+ sit ups and never thought about adding weight lmao
Just to make everyone know I edit it
@@Futureprofotball its not really unbelievable
@@Futureprofotball100 situps aint that hard
@@Futureprofotballthis isn't unbelievable situps are easy😂😂
I used to think the same way. It was a real eye opener even if it was stating the obvious that the abs should be trained like any other muscle with weight.
I just found out that i’m doing all the terrible ab exercises 😭
That's why we come here, to get better
does not matter as long as you are consistent, i hit bicycle crunches, and hanging leg raise almost 5 times every week, got a 6 pack
@@antibarcelona21235 times a week!!!!!! 🤣
Those are not terrible exercises. Bycicle crunches are amazing if done correctly, the plank is also very useful and has some cool progressions besides being very functional. I really did not like his video, which is a shame cause I had good expectations
Tbh I'm finding myself disagreeing with this list much more than his other ones. Bicycle crunches are extremely challenging if done right, at least for beginner/intermediates
My favorite ab exercise is probably hanging windshield wipers. They're a bit challenging in the beginning but they work the obliques while keeping constant tension on your abs. I'd say S tier bang for your buck ab exercise.
S tier
- Decline crunch/sit-up
- Abdominal crunch machine
- Cable crunch
- Hanging leg raise
- Cable twist
A tier
- Weighted (or not) sit-up
- Ab roller
- Dragon flag
- Captains chair knee tuck
- Weighted (or not) Russian twists
B tier
- Inverted sit-up
C tier
- Plank
D tier
- Mountain climbers
- Dumbbell side bends
💀 tier
- Bicycle crunch
- Standard crunch
Thanks you for making this list 💪
Hey thanks
I can't believe I've been training myself wrong for so many years... I really can't believe it... That's just a hard slap to the face man... I'm subbing 😔
That video is very misleading, unfortunately. Sit-ups and leg raises don't train abs. They train quads. They do put some stress on abs, but that is nothing close to progressive overload. The only good ab exercises are ab crunches and pelvis rises. They are essentially the same anatomic movement. Do ab crunches on cables or a machine. While pelvis rise is similar to leg rise, you just rise your pelvis instead of legs, and thus train abs instead of quads. It is good to target lower abs, but it is not necessary. Ab crunches are good enough.
@@Halera-those hardly train quads at all..
@@Halera-how tf do sit ups train quads
@@epicgaming7813 What muscle causes the body to bend at the hip joints?
@@wackojacko8391 What bones is the abdominal rectus muscle attached to?
hey winny, can you do a video on flexibility, mobility, and stability?
try watching movementbydavid, I don't really know if it helps or not
Thats an entirely different beast
But stability is very trainable by adding isometrics into your workput
Want to become way more stable in pullups or dips? Hold them for 5 seconds at the top(bottom for dips) and 5 seconds in the middle of the movement
Gets you a really good amount of stability but wont make you gain muscle that much so dont look at progressive overload if youre doijg stability
That all has to do with athleticism and fitness. He's a bodybuilder and bodybuilders are extremely unfit and not athletic at all
@@farmerboi5760 body builders _USUALLY_ are unfit and not athletic
but you can be both big muscles and big flexibility arent opposing things on the same scale
it just becomes a bit harder to be flexible when you have more muscles that need to stretch
also bodybuilders absolutely are fit if theyre eating the proper nutrients and not just dirty bulking or cutting like crazy
eating alot of protein really does your body good compared to getting that same energy from alot of fat or carbs
It is now my 2nd week of proper gym workouts, I have 3 workouts per week, and it is a whole-body workout, I will leave this comment here as documentation of my being motivated at this point in my life.
How is the progress now?
Update?
@menz223 Sadly I got sick for 3 weeks and lose 3 kg of my best weight, before doing my gym journey I weight around 53 kg after 4 months of training I almost hit my 65 kg weight goal, But I got sick and now I am 61 KG again, but yesterday monday I was able to lift again.. So that is it for the update, I hope I never get sick again.
UPDATE? 💪🏼
The crunch is a superior exercise to the situp in every way when it comes to targeting the abs. To actually target the abs you need spinal flexion which isn't the main focus of situps and hanging leg raises (unless you also raise your hip as well). The hip flexors are the main focus of these.
Thank you for this
It’s about the same as the sit-up (bad ROM and stretch) but it incorporates an isometric hold which isn’t really necessary unless traininhrg for muscle endurance. If you’re training for hypertrophy stay away
I also wouldn’t recommend ab machines (I’m not at a knowledge level personally to preach this it comes from a trainer at the gym roughly), make sure you are doing them properly and don’t overload the weights
Every AB workout of mine consists of suitcase holds, hanging leg raise, weighted decline situp and a weighted russian twist highly reccomend doing these! I’m never doing anything else again for the core
Sprinting is my #1 ab exercise.
actually it's not. weight lifting burns more calories for your body to regenerate muscle tissues. your body basically work for one full day. while sprinting just work your body for how long you're sprinting
@@octobsession3061 even what u said about burning calories is NOT true. Sprinting is cardio, OFC it burns more calories 💀
Running is the best
@@octobsession3061
Sprinting builds muscle.
I tried some of those 5-minute routines. I used to be depressed that I didn't enjoy them. It feels so good to see you rating all the exercises I didn't like in the lower tiers
Im only 14 turning 15 and only started working out a few months ago your videos are amazing and helped me out so much, they're short simple and very digestible for a newbie like me keep it up !
Same here!
Awesome bro, just remember to stay consistent. if you don't, you will regret it.
I train 6 days a week I just sliced my finger open so i need to take a break@@evengraintech1397
u dont really need that much training abs if ur going to the gym and doing exercises that use core
For obliques, angled machine crunches by gripping one side of the machine. Start with lightweight or you might get flank cramps easily.
Some of the best abs info I've ever seen, way more digestible and entertaining than anything else
ive never seen someone that would admire sit ups
and screw crunches
Nah bro you don't understand, you get shredded abs by working the psoas, trust me bro
I am harder than my abs now
Sexy lol
What you mean by that 🤨
@@VeljoUKesi He's a big black man
hell nah
🤨
For the Knee/Leg raise, bring your shoulders forward and head back.
It changes the leverage point and hits lower abs REALLY well.
Dragon flag is absolute god tier🗿doing that with slow eccentrics>>
Yeah not sure why he put that only in A tier, maybe cause it's not immediately accessible.
Imma try it. Can u just use tbe legs of a chair?@@pacbac
@@pacbac Yeah but that is just dogmatic thinking because you can do easier progressions (tucked/straddle etc.) and those are just as brutal if you are not there yet. I also have the feeling that progression through dragon flag is like a hyper bolic time chamber, its so fast. And extra tip for obliques. Because they useful if you are training for all round strength through different ways of movement. (And not just aesthetics, because big obliques give you a more blocky look and less of the sought after V-taper ), incorporate side dragonflags as you would do with side crunches.
I always appreciate concise content with no bullsht
5:30 THANK GOD
I've trained Inconsistently for 6 years and this video changed basically all I know about abs training, great video.
Waited soo long for this one. Now all that is missing is a tier list of forearm exercises.
simple D. fitness has that vid
Not missing anymore, Bwahahaha
A list of the final tiers for anyone that wants them:
S tier: decline sit up (w/ weight), machine crunch (good fitting machine), cable crunch (start light), hanging knee/leg raise, cable twist
A tier: sit ups (standard w/ weight), ab roller (funny wheel), dragon fly, roman chair knee/leg raise, rusian twist
B tier: inverted sit up (neck breaker)
C tier: plank
D teir: mountain climbers, dumbell side bend
F tier: basic crunch, bicycle crunch
thanks winny! you don't know how valuable this is for someone who has stagnated in their training routine having issues finding new exercises. Training has become fun for me now because I find 2-3 new good exercises to do during training for each muscle part.
The dumbbell/plate side bend is actually a good exercise if you only have the weight in one hand. I hold a plate with one hand, slowly lower the plate (3 to 5 seconds), and then come back up (1 to 2 seconds). 3 sets, 5 to 8 reps each side.
1 like 5 second plank
160 seconds 💪
Hollow body hold
Hollow body crunch
V-up
Lying leg raises
All of the above, Can not be progressively overloaded
@@jordanmeares926you can put a dumbbell between ur feet for lying leg raises
Bro I literally just subscribed yesterday and I'm already getting videos, I'm very motivated now cuz I almost gave up today on ABS until I realized that the Ab Roller is a thing thank you.
Top Tier:
Cable Crunch
Dragonfly
Machine Crunch
Ab Roller
Mid Tier:
5. Hanging Knee/Leg Raise (or Roman Chair variation)
Decline Sit-Up
Russian Twist
Lower Tier:
8. Classic Sit-Up
Plank
Mountain Climbers
Bicycle Crunch
Bottom Tier:
12. Inverted Sit-Up
Dumbbell Side Bend
Basic Crunch
i just want to say.. the youtube ab workouts work IF
1. you do it everyday
2. you feel challenged/ fatigued from the workouts
3. you aren’t chasing fast progress
4. you care more about a strong core rather than ripped abs
as an athlete i can say that my core has gotten a lot stronger and i can definitely feel my stomach is firmer than before. if you’re on a gym split and train abs maybe once or twice a week, the videos wont work. but if you dont want a specified ab day and just want a quick way to work them out daily yt videos are helpful!! (tip: if you do the videos, try opting for ones that doesn’t have breaks or has weighted options)
I believe his target audience is for people who want to build muscle. If you are trying to lose fat, stronger core then yes the youtube ab workouts do break a sweat for you.
FYSA: sit ups cause stretch on the lower back/spine, and if you have back problems it can exasperate them
laughs in calisthenics
I know right. Calisthenics athletes and gymnasts have better abs than bodybuilders cuz all body weight excerises promote a strong core while being shreded. Even the ab ciruit workouts are not bad since you are burning body fat. Meanwhile we have bulking gym bros that can't even do a L-sit
@@AlacrityTW Exactly. The hardest exercise he mentioned is one of the easiest calisthenics skills for abs there is xD
Thats gay asf
@@Zazainhaler don't be dragging people down man, we're all just trying to better ourselves and be healthy, why wouldn't you lift others up? Love you bro and I know it's hard sometimes to not be mad at people you disagree withsometimes, but theres no need for it in the long run.
@@JackZemer Mate, no offense, but if it's gay, it's gay. And if you feel down because you heard a fact, you need to toughen up.
Sucking D is gay, using an umbrella in the rain as a man is gay, not lifting all the bags to home in one trip is gay. It doesn't make it wrong, or bad, etc. But gay is gay.
I appreciate this! Makes it so much more clear. Just straight to the point and targeting everything
What is the right to do? Doing the cable crunch facing the pulley, or the opposite?
As long as you are still performing a crunch it shouldn't really matter whatever is more comfortable the cable is just there to add resistance to the movement.
Spamming russian twist, cable crunch and leg raises helped me the most
A lot of people sleep on the machine crunch saying is not effective, but I feel the stretch and also I’m seeing results already
Same for me bro, I got a 6 pack from the crunch machine bro. It's so good
@@odysseusW That’s good man! I’m building mine, I’m on a cutting phase and I see the 6 packs a little bit
@@8kobebryant243 lol I ain't cutting and I ain't bulking, I'm just eating normally with a good diet. Congrats to you for being on a cut, it's impossible for me to even consider eating less lol. I have 6 pack but I'm trying to get the lower abs and a bit more the obliques. Obliques are really good in my opinion, it adds subtle details that are neat asf
@@odysseusWI understand that you are on maintenance. Thank you, I was at 206 so it was time lol. I’m slightly decreasing the caloric intake. That’s cool, the obliques definitely add a lot to the aesthetic, did the crunch machine helped you with the lower abs?
@@8kobebryant243 I think so yeah, I think I got a bit of lower abs from the crunch machine. But yea man, stay on the grind king !!
My favorites are weighted hanging knee lifts, weighing hanging leg lifts, landmine oblique twists, and decline weighing situps.
YES! NEW EXERCISE TIER LIST
Cable crunch has always been my favorite ab exercise for loading. It's always been one of the only ab exercises that I can easily do heavy loading with while still feeling a solid stretch and near perfect mind-muscle connection.
When you get it down, it's really tough to beat. Even though I still enjoy other exercises like leg raises and the ab wheel for all-around core stability.
Ab wheel also seems to beat everything if you're trying to get sore lol. Likely because the rolling out while maintaining that ab tension is like doing an intense eccentric rep, which are known to induce more muscle damage than concentrics.
Omg I’ve been trying to find tougher ab exercises for like 2 weeks thanks you so much man
The 5 minute ab videos worked, i did 5 times a week every week for 5 months and i got abs at 10 without diet
What about leg raises on ground and on decline bench?
Leg raises on decline bench r a great regression to the hanging knee raises.Also unlike hanging knee/leg raises,using decline bench will put more tension on the core at the bottom/stretched position
leg raises on the ground are kinda garbage because you will primarily hit hip flexors at first and then gravity helps a lot in the last part of the movement (when you curl your spine) which is what trains your abs. Reverse crunches on the ground with knees locked are a very easy exercise that melts your abs if you're a beginner, and it is a better version of the ground leg raise to hit abs.
As someone that recently started to train the abs, I can confirm that plank is perfect for beginners: ez to do, you can do it pretty much everywhere and really helps to go from nothing to some mid abs. I also recommend doing around 20-30 situps before the plank so your abs are a bit more tired than usual.
God bless you, Trainer Winny. I've been waiting on this for AGES. 😭👍
Eve pfp go crazy
eve pfp spotted
Trainer winny back at it again with straight facts.
1 like = one second in the plank position
I love how every single one of is just went:
Nah we gonna help a borther out, no likes
I think a lot of these exercises depend on how well the individual connects to the proper form.
I get great results with the mountain climber, bicycle crunch, and standard crunch. Ab roller is a good tool to use.
But not as much with the cable crunch, ab machine, and hanging knee crunch.
Thanks for reminding me about weighted decline bench.
Can't do the cable crunch because my hands are too weak and I can't hold the cable..
Thank you for the tier list, it's informative and helpful
I’ve been using the handles that you would normally use for a cable crossover work best. The rope attachment hurts my pinkie knuckles a lot when I go heavier and the handles solves that for me
One trainer showed me to do planks while you shift a plate on the ground from left to right. That makes it so much more challenging, and you can increase the weight of the plate.
you should do a tier list for the tibialis anterior!
lol
if you do basic crunches with an ab mat, you can target your abs more just by getting your shoulder blades off the ground and slowly bringing it down, because of the ab mat, it allows you for your abs to stretch at the bottom.
1 like = 1 sit-up
37 sit-ups 💪
Nice to know. All i do is 3 sets of declined sit up and cable crunches and went great with some progressive overload
not seeming to realize his tier list IS science based
I think one of the best exercises that i rarely see spoken about is sit ups with the feet not anchored under anything, "floating sit ups" if you will. It makes the movement exponentially harder and avoids the problem of working your hip flexors more than your abs, which will happen if you anchor your feet. Plus you need to keep your spine slightly curved at all times because doing sit ups with your spine flexing one way then the other under load is terrible for your back.
1 like= 2pull ups
74 pull ups bub
92 pull ups
bro you're going to regret this sooner or later lmao
@@octobsession3061 Thats nothing
@@Z3ROWOLFHDLMAO 79 is nothing to you? You clearly you don’t work out you would beat a world record for doing 79 in one go it’s pull ups not push ups
As someone does the first s-tier ab workout im happy to see :)
My ab routine typically consits of 3 workouts. 1: Decline situps, 3 x Failure. 2: Leg raises, 3 x 10. 3: Rusky twists 3 x 30.
have you seen any results?
@@casstram1898 As a matter of fact yes! It feels like I'm almost seeing better results on a weekly basis. Just in the past 2 weeks, I've finally started to see the sides of my abs start to get definition. I still have alotta exterior fat to lose but I'm chipping away at it one day at a time. For context, I started my weightloss journey at 300lbs and I'm 194lbs now. I've just started lifting about two months ago and I'm in the gym 2 hours a day, 5 days a week!
@@SchwererGustavThe800mm wenn du weiter Fett verlierst wirst du strahlen. Mach weiter, du wirst dir selber auf die Schultet klopfen
Instructions unclear: i’ve been stuck hanging in an inverted sit-up for 4hrs now
Was not expecting 2:08 lmaooo
LMAO IKR
One of the most relevant TH-cam channel here
I love how since i started watching your video I dont pressure myself to be perfect i just wait each week so i can focus on the muscle of each week
For a long time now I've done the p90x ab workout. I'm glad it at least has some of the better movements in it along side some of the less effective ones, but ALSO glad I often do the hanging leg lifts. Definitely hitting the machine the next time I'm at the gym, I always ignore it! Good to know it's effective! Great work here thank you!
I do the Russian Twist on the declined sit-up bench. Your abs are under constant tension as you hold yourself in the inclined position. A 20kg dumbell or kettlebell makes it a bit more challenging.
There’s something to be said for short, intense workouts that involve circuiting ab exercises, but the important thing is that you’re going to failure or near failure with each exercise. It becomes akin to supersetting if done right, but it’s a waste of time if you’re doing something too easy for you.
Correct me if im wrong, but arent sit ups bad for your spine? Ive seen many videos about this and even heard that its banned from the US military. Ive heard crunches are the better alternative. Is this correct?
I can’t say for others but I do feel some lower back pain while doing sit ups ecspecially with decline variations but I’ve found a lifting belt (slightly)belts
@@BigMoneyMike1love this tip. I'm gonna try it cause I hurt my tail bone doing these
The diagrams make all the difference to me. I was having trouble remembering all of them, but not anymore. Now, I have printed the diagram showing all of them , and I've put it in my gym bag. Sure, ten different "experts" can and will differ as to the benefits/disadvantages of each of a 100 abdominal exercises, but this is a good place to start. It's plenty good enough for me.
Abs (especially lower abs) are my weakest muscles; you have no idea how hopeful this video is to me! Thank you!
As someone who has never made a single sit up in my life (I've tried but I cant), my joy is limitless when seeing it in bottom tier
Whats the Difference between a Crunch and a Sit up?
crunch you move at your spine and sit up you move at your hips
Tough to answer over text truthfully, I recommend you look at a video of someone doing both and follow closely
Abs S Tier:
-Decline sit up
-Machine crunch
-Cable crunch
-Hanging knee/leg raise
-Cable twist/russian twist
I love this format of your videos, keep it up 👍
Decline Sit-ups, ab roller, cable twists,
Dude, actually perfect timing. I am looking to build a routine rn
I started training with a buddy who was a collage football player. I assumed he knew the best ways to work out since he'd been doing it for 20 years. All the ab exercises we do are the bottom tier ones. I'm going to suggest your channel to him.
but cable crunch looks so awkward in the gym
Nobody cares 😅
I think machine crunches specifically the over the shoulder pulldown is like low a to b tier while the machine where you start sitting leaning back then have your arms straight and press it forward using your abs targets the abs better.
love ur videos bro
This is the first video you have ever seen in his Channel
@@Futureprofotball nope
This dudes voice is amazing🔥
Send this to drake
😂
😭🤣🤣
😂😂😂
😂
I dont get it
The bicycle crunch still has the most muscle activation of any ab exercise, and if done properly and even just 45 or so seconds a set, can provide really solid results
this would come out AS SOON AS I FINISHED DOING ABS 😭 :edit please get off my nuts about this old ahh pfp 😭 it won't matter to me or you in the next 5 years so leave it alone 💀
That's the neat part. You're never done training abs
Your pfp says otherwise lol
@@JoushbawxxxW
Tf is wrong with you dude change your profile picture
Looks like you gotta go back to the gym
Absolutely love the Cable Crunch, Cable Crunch + Leg Raise= God Tier
Full stack Cable crunches and hanging leg raises till failure thats all i did and my core Strength is really good
@@aderoy5013 Yeah, thats really all you need
@@princeb.. i wanted to ask about that. How many exercises are needed to hit every ab area and which ones are the best for that?
@@maree4843 You just need 2(technically 3 if you want to hit your obliques) One for your Upper abs( I use Cable Crunch) & one for your lower abs( Hanging Leg/Knee Raise), Russian Twist are good for your obliques.
1like = 1crunch
165!
Gey can never crunch they just beg for likes
214 is krazy!
@@Iamsteve314 gey
240 crunch, get back to work solider!
Lovely video! I would add though, that lower tier exercises are helpful for somone with higher body fat percentage. Because the easiest to have visible abs is to loose that belly fat.
This tierlist is more helpful to people who already into lifitng, imo.
I needed this video so bad, I’m new at the gym and there’s some excersises that are so confusing but this list cleared my mind for sure, thank you trainnerwinny!
Funny how I got my first visible abs in 1 week using the science based tier exercises. Love your content, continue like this!
For each like I will do 0 push-ups
For each time I can like I'll do a sit-up
go ahead@@CBulles
@@efneqjkn finished now I’m deleting my comment
For each push up he does I’ll say the n word
Like wow
Very good content
Congratulations man
1:50 UNCLE IROH SITUP (ATLA)
Sit ups , decline sit up , inverted sit up , ab roller , dragon fly , machine crunch , cable crunch , hanging knee / leg raise , Roman chair , Russian twist , cable twist ,
Keep up this awesome work ❤️❤️
Neck break = nervous system break = DEATH IN SECOND'S 💀💀💀💀💀💀💀💀💀💀
Thank you for all the info!
i just love his accent too makes it so much better.