I’ll be the first to admit, I’ve posted and done some of these before, but thankfully I’ve learned from my mistakes. Even though you may feel a ‘burn’, any sort of ab exercise where you are not flexing your spine will result in a suboptimal stimulus as there is no change in muscle length. If you actually want to grow your abs, you need to be lengthening and shortening the muscle by flexing your spine and rounding your back. Looking to get protein powder, creatine, or any other supplements? Go to tidd.ly/3k9BR9d and use code "MAXE" at checkout for 40% off! (currently 45% off until the end of Wednesday!!!)
It's because you don't need to have perfect theory to make amazing progress. And 90% of their job is overconfidently quibbling over minutia so they have content to pour out
This video is misleading because he fails to explain that the movements he said you should do specifically target the rectus abdominus, which means these exercises are meant for building your six pack and making it visible. So if that’s your goal, these are two good options. But if your goal is to increase strength and stability of the core, there are other exercises for that.
I was a competitive swimmer who did flutter kicks, planks, and just plain “flat back position” workouts every single day, my abs were as strong as a rock. So while you’re probably right about getting more of a workout with longer extensions. There is absolutely nothing wrong with doing “flat back positions” and they WILL grow and strengthen your abs.
I agree with everything but planks you said. Planks are very very important, they help develop so much core stability, and they are something that everyone should be getting in every day.
Nobody cares about stability We’re talking about hypertrophy Planks don’t do shit for hypertrophy. Train abs the same as literally any other muscle group, don’t train them every day, do exercises that are the hardest when the abs are in the stretched position, and progressively overload over time.
Planks are ass for ab devolment unless ur a total beginer. They dont offer enough burn or stretch, and its hard to make them more diffucult with weights and stuff. They are a lot more excercises tgat grow abs faster but take less time
As a physical therapist, please do these "flat back" deep core stabilization exercises. A 6 pack is nice, but these flat back exercises help with core bracing while doing exercises like squats and deadlifts. We usually find the deep core is under developed in so many people, and it's especially true with those who have low back pain. I recommend training all 3 parts of your core to get max gains: a plank type, a curl type, and a cross body/paloff press type of execise. If you feel like your hip flexors are working more than your abs then you need to find a harder variation. 💪
I'm suffering from an abdominal hernia and some testicle pain and do similar ranges of motion and it seems to lessen the pain a lot until I can get to the doctor to specialist. I've been practicing the same movement before I seen this video short. I can't say pain will bring you closer to God but it definitely opens your Eyes. There's nothing like the Jolt of the feeling being kicked in the nuts without being kicked. Not sure what's the matter but it's definitely one hell of an attention gettet buddy. It's been months and I'm still not used to it. I'm learning a lot of new resistance moves and having to try new methods and it's definitely going to make me a better person. I like your positive attitude and will keep watching your videos as long as you post them Kansas
The plank is awesome for making your core function as it should, a stabalizer muscle. But it wont make a visible set of abs, so i say do both isometrics like planks, and leg raises or just dynamic exercises like you showed in this video
I somehow got abs as a beginner with abs, I've learned a lot more about fitness since then but all I did was pushups and planks and I got a set of abs although, they weren't too defined but I agree with you when you say to do isometric and dynamic movements
@@unraisedartist idk i was doing ju jitsu at the time , lost weight and they suddenly appeared lol. Most amazing moment in my life lol , then it ruined it for half a year lmao
I got my abs by doing those fancy exercises tho 🤨 the only requirement was daily discipline and eating healthy PERIOD Update: by eating healthy I meant I eat greens most of time and ofc I avoid fast foods as much as I can, however I DO NOT FOLLOW STRICT DIETS OR RESTRICT MYSELF WHENEVER I HAVE A CRAVING, INDEED I HAVE CHOCOLATE ALMOST EVERYDAY AND CROISSANTS, PAIN AUX CHOCOLAT, PASTAS, PIZZAS, GELATOS, CHEESE, WINE, ALL THE TIME. JUST DO EXERCISE DAILY. D'ACCORD? AU REVOIR 😉
@@samparkinson8849 well first of all I'm a girl and I'm always been thin however I never had a flat stomach I used to have what it is called pooch belly but I started to do workout at home with discipline since this January 2022 and I really love the results, I live in a beach area and now that is summer I'm so happy to wear a bikini or crop tops everyday, also I got to gain muscles in my arms and legs by carrying weights and mixing the fancy exercises with cardio or HIIT at home. I hope that info helps 😉
@Hawaii 4-0 this for everyone...beginners and those who are shredded. We need to shredded our body first before doing any heavy exercises lo. We need to do in details step by step.
@@magnificent8413 one is for endurance, one is for optimal hypertrophy. If ur a fighter do endurance like those, but if ur wanting growth like the guy said, do those.
You’re so close to understanding what you’re talking about. It’s not about lumbar flexion (although it may feel that way) it’s about maintaining a posterior pelvic tilt during these exercises. All the ones you showed with a red X are fine as long as you maintain a posterior pelvic tilt to ensure you aren’t compensating with your hip flexors (I’m a Physical therapist, exercise physiologist, Pilates certified instructor and strength coach). Please learn about what you’re talking about before spreading poor information online.
@@snoweu unfortunately it won’t make a difference. Unfortunately everyone has a platform to push their nonsense. I try and add actual science and evidence to these posts but it’s like fighting a Forrest fighter with a squirt gun.
But the action of the rectus abdominus (the main "ab" people want to grow) is to flex the lumbar spine, bringing the chest closer to the knees, isn't it? The first exercises could be seen as isometric exercises for the rectus abdominus, but they aren't lengthening and shortening it, as crunches or the upper portion of leg raises do, thus they don't seem to target it specifically as much as other muscles (hip flexors more often than not). How does maintaining a posterior pelvic tilt change the fact you aren't using the muscle to perform its core function? (Honest question)
When you’ve never done ab exercises and start doing those little ones he said don’t work, the next day every stomach muscle hurts like it’s on fire lol so I think they definitely work to some degree!! But as your muscles get stronger I can see why you’d need to evolve the exercises :)
and the "correct" ones he is doing is actually compressing his body top to bottom, head to spine, which may not actually be good even if they give you abs. And I believe it may even halt someome from growing taller lol
@@limitbreaker402 @Zach Katz Believe what you want to believe. You dont ever see any kid who played basketball during their rapid growth stayed short, thats because their spine is always stretch far and elongate with frequent jumps, whereas the "correct" exercises in video does the opposite. Kids who do HEAVY weight lifting (only) also tends to be on the shorter side. I'm a biomedical science graduate, i know how such studies are being conducted and how flawed they can be. How credible are you and these "fitness" guru to tell me I'm absolutely wrong?
I no longer have abs unfortunately I’m on a bulk, but when I did have them, I would watch random 5 min at home ab workouts that were flutter kicks, leg raises, etc. and I can promise those had me with the best abs ever. There’s no right way for abs. As long as you go until you wanna throw up everyday, they’ll grow ripped and full as long as your lean.
If the only goal is to grow ab muscle size then yes, lengthening and shortening is the way to go. But core stability, strength, and stamina are crucial for many sports, such as MMA, gymnastics, etc, and the "wrong" exercises here are quite beneficial.
Tbh I feel like there’s too much info out there that’s sometimes even contradicting each other. My take on abs is 1st have a low body fat percentage and as long as you train it separately as you do other muscle groups they’ll show. The question is do you just want visible abs? or do you want a strong core?which is helpful for even training other body parts. I personally prefer the latter.
Lol they dont work, train ur abs like any other muscle group, 3-4 sets per exercise, + progressive overload, thats how u get abs, just the same way u get biceps
@@SD04- I don't think that's what he meant, like a routine or something with a list of ab work outs that arnt BS, I'm pretty sure he didn't mean "6 pack abs in 4 weeks" if he did then I'm wrong
@@itzlqmer6084 nah he's right; I was talking about one of those vids where you do an exercise for 30s, 45s, or 1min and go right to the next after one set of that time (but without expectations for a complete job in 4 weeks or smth) . But seems like they aren't effective which I should thank everyone here for noting before I went to my session tmw lmao
Exactly. It’s like saying that holding your arms out to the side holding a 15 pound dumbbell in each hand isn’t gunna target your shoulders. His philosophy literally defeats the core teaching of every bodybuilder which is to contract and hold at the top of movements
@@davidcalendrillo4984 -Bodybuilders Stretch and contract the muscle. These exercises are NOT lengthening and shortening the muscle. Holding a 15 pound dumbell is going to burn and fatigue the shoulders but it will NOT grow the shoulders if you are not stretching and pressing in a full range of motion. USE SOME COMMON SENSE
@@Ergo_Deleted I do a lot of pull ups on L sit and i do calisthenics, im not that great, but since i started my abs, obliques and all of those muscles grew considerably. And they look aesthetic asf haha
Isometric exercises work but not as well as actually shortening and lengthening the muscle. It would be like comparing dead hangs to pullups for back growth.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture and core strength. So when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of injury.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture so when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of getting injured.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture so when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of getting hurt.
@@adamsjay212 You're correct, my point was if your main goal is developing visible abs. You will not see bodybuilders doing planks since there are better exercises for ab hypertrophy.
Yes correct this is how they grow due to the extended range of motion for your abs, but laying on your back and holding that flexion help build strength in your abs and increase muscular endurance and control in your abs. Doing the “fancy exercises” keeps variation and teaches body control throughout your body.
@@honestfan442 of course a couple times in the gym as well. Why are you so high bent on people's sexuality. F.y.l just because you admire something from someone regardless of gender doesn't mean someone is of a certain sexuality. Its called appreciation. 🙏🔥💪
Hes spot on, another workout to incorporate when u habe good form amd muacles amd muscle control built up, u cam start to do dead hangs and bring your legs up to your face and continue to use his tips from this video in mind as you continue... Be safe yall🤙
This is a very old post but a great opportunity for education if you're still interested. Weighted crunch like things on the cables won't hurt your spine but CAN influence your posture negatively, same as every core exercise. Similar to how some people have forward shoulders from tight muscles in their chest, your core being too tight can round your back. To counteract this you should also do exercises that work on back extension such as deadlifts, back extensions machine, or back extensions on a hyperextension bench. Happy training!
@@anderszimmerman2428 Thank you for replaying still. I have kind of made an exercise that works the whole core. You hold a dumbbell in both hands stood upright, not lying down. Bring it down to your hip, and bring it up and across your chest down to your other hip. The important factor of this exercise is that you have to use your core to bring the weight up and over, not just your arms. That's the exercise I do anyway and I am beginning to build the obliques I really wanted. Thanks again!
All i can say is, ive been doing the same ab 'dumb exercises' for like a year now and my abs have got better than any other time in my life and my core is stronger too. It may be less efficient, but i think if you do SOMETHING consistently, you will see progress and in order to be consistent you need to 1: enjoy or feel confident doing the exercise 2: see and feel a progression in ability..
Umm max could you please post this same video but instead you hold the position at 0:16 . I am having a little difficulty understanding the final position. Thanks🎂
in my class we have to always do ab workouts, like leg raises, and i havent seen anyone with abs and doing leg raises corrently😭. i myself, always do ab workouts to strengthen my back, my posture and dancing. and to also be healthy . but for beginners, i’ll tell u this, tale your time, dont rush through the workouts bc u wouldnt find any improvement, if a exercise is too hard break down the reps to lower numbers. like 5-10. i wont tale too long to get ur first upper abs, but after a week or so you’ll start to see some improvement. and dont forget to give your body rests! if you’re soaring, then thats okay, u js need to rest, and it soaring can also mean improvement. from what i’ve learned dont be too hard on yourself, give a two-three day break! and continue to work hard but not to hard! be calm and dont rush
*not completely the same but i tried to list out the names for the workouts :) day 1: 30 knee in n outs 50 russian twists 30 bicycle knee touches 30 leg v crossovers 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 2: 30 knee in n outs 30 bicycle knee touches 50 russian twists 30 leg v crossovers 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 3: 30 leg ups 30 spider-man planks 30 russian twists pulse twice 30 leg v crossovers 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 4: 30 leg ups 30 spider-man planks 30 russian twists pulse twice 30 leg v crossovers 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 5: 30 knees together and bent twists 30 1 legged cross over V ups 30 russian twists 30 leg up down kicks 30 mountain climber planks 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 6: 30 bicycle knee touches 30 spider-man planks 30 leg v crossovers 15 crunch pulse 3 times 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 7: 30 knee in n outs 50 russian twists 30 bicycle knee touches 30 legs up crunches 30 penguin toe touches 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 8: 30 knee in n outs 30 bicycle knee touches 30 russian twists 30 plank shoulder taps 30 plank side to side 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 9: 30 knee in n outs 30 bicycle knee touches 30 russian twists 30 plank shoulder taps 30 plank side to side 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 10: 30 knee in n outs 30 spider-man planks 30 bicycle knee touches 30 leg v crossovers 30 plank twists 30-60 s plank (3 sets) 15 sec child pose 15 sec seal pose day 11: 30 knees together and bent twists 30 1 legged cross over V ups 30 leg up down kicks 30 russian twists 30 mountain climbers plank 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 12: 30 bicycle knee touches 30 penguin toe touches 30 v pose arms up down 30 leg v crossovers 30 spider-man planks (3 sets) 15 sec child pose 15 sec seal pose day 13: 30 bicycle knee touches 30 penguin toe touches 30 russian twists 30 leg v crossovers 30 spider-man planks (3 sets) 15 sec child pose 15 sec seal pose day 14: 30 knee in n outs 30 bicycle knee touches 50 russian twists 30 penguin toe touches 30 single leg raises 30 mountain climbers plank (3 sets) 15 sec child pose 15 sec seal pose day 15: 30 spider-man planks 30 plank twists 30 1 legged cross over v ups 30 russian twists 30 leg raised crunches (3 sets) 15 sec child pose 15 sec seal pose day 16: 30 lying down leg in n outs 30 leg v crossovers 30 toe taps 30 bicycle knee touches 30 leg raised toe touches crunch 30 penguin toe touches (3 sets) 15 sec child pose 15 sec seal pose day 17: 30 leg ups 30 single leg raises 30 bicycle knee touches 30 mountain climbers plank 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 18: 30 bicycle knee touches 30 leg v crossovers 30 bicycles 30 single leg raises 30 spider-man planks plank 45-60s (3 sets) 15 sec child pose 15 sec seal pose day 19: 30 russian twists 30 bicycles 30 leg ups 30 single leg raises 30 penguin toe touches 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 20: 30 russian twists 30 bicycle knee touches 30 leg ups 30 single leg raises 30 bicycles 30 plank twists (3 sets) 15 sec child pose 15 sec seal pose day 21: 30 knee in n outs 30 bicycle knee touches 50 russian twists 30 leg v crossovers 30 plank twists 30 spider-man planks (3 sets) 15 sec child pose 15 sec seal pose
Nope. Any movement that make you feel on the abs are good exercises. Which mean later on you will feel nothing when you do that movement. Thats why some of us are stiff because we lack movement of variation and only stick to certain exercise. Then, we wonder why bboy, gymnast, parkour people can do lot of tricks. Just do it all
I mean honestly some false information, the first few exercise are good for abdominal, also if you want packs you gotta lose body fat, and as well as the abdominals is just flexing your abs.
Ya this video is definitely not completely accurate. Planks work the core which does help abs aswell. However there is also the lower abs, upper abs, and obliques which you can focus on with different exercises. A flutter kick isn’t even “fancy” it’s pretty basic and it’s for lower abs, same as knee ups. Crunches are more for the upper abs, and better then say sit-ups which I did a ton of in the army, because sit-ups aren’t exactly friendly on your back, depending on your form aswell can be more harm to back, and your neck if cranking on it during sitting up motion as most people do, specially again in the army since everything was for time. Russian Twist is probably the best for obliques. I know some like side bends, and can be beneficial to some, but again if have any back issues it needs avoided aswell. I’ve done all kinds of ab exercises, was a period while I was still in the service I’d do an hour of just abs adding in every exercise out there for them. At the end of the day the 1’s I mentioned. Flutter kicks, Knee ups, crunches, and Russian twist are the 1’s I find most effective and best to do, and skip out all the other junk. You can add in as I do is hitting the recumbent bike with the seat all the way forward, this style depending your build will have your knees almost in your chest, so every time you’re pedaling will be an ab exercise in itself, better to keep abs tight at same time doing so. Time period, bike level, your speed that’s all up to what you can handle. I did just that alone on bike without any other ab exercises 2 years back when I was still with the ex, and it alone made my abs popping again in a short period, not to mention also work your thighs/quads doing this, great for endurance in those areas.
No se puede aislar el recto abdominal en parte superior media y baja. Cuando se contrae, se contrae por completo. Los ejercicios del principio son de psoas (que puede llevar a dolor lumbar), el abdómen sólo trabaja isométricamente.
I wanna do this because I wanna have killer abs, but I simply can't. I was diagnosed with l5-s1 lumbar disc bulge in February this year. I do things like deadbugs, bird dogs, isometric core work outs, hollow body hold, lef lift without making lumbar spine into c shape. I tried, but I can't curl up my spine and lift it up like this man in this video. It's devastating.
as an athlete. we don't do just ab workout. we do core workout which includes plank. it helps to strengthen our core and stabilize our body. it really helps especially if you swim bike and run. most athletes don't have bulky six packs but we still have six packs because of the low body fat.
When the military uses the first two, I think I'm pretty confident in the fact they do strengthen the core. May not exactly be six pack routine but it works.
That's an important difference. They're done in the military because they work for general fitness and stability, they're not done because they actually work your abs.
@@malikm3941 not really, he went from 155 sub 10 to 190 around 15-18 on a lean bulk, and he’s around 165 now I believe. Plenty of time to change his routine and put on mass to his abs. Decent timeline, he just didn’t put it on RUclips that he was bulking until like 15 pounds in.
unfortunately idiots are. im starting to thing rich people are just paying influencers to promote crap that makes people do stupid things and then betting on how many people they see doing it at the gyms they own. i mean you get rich enough why not.
I've fine crunches, bicycles, leg lifts, reverse crunches, and even side crunches. For me, if I incorporate a variety of different ab exercises, not just ones he mentions, I feel.my abs working. My suggestion is to try different ab exercises, and see which ones work best for YOUR body.
The’s ones he was doing in the beginning were a few of the ab workouts my teammates and I would with our WKU football strength and conditioning coaches when I was college, those guys actually knew what they were doing. Hate when people like this dude tries to tell people they’re doing the wrong exercises. There’s multiple effective ways to build your abs/muscles, it’s not just about the workout a lot ilhas to do with how you position your body and contracting your muscles while you’re doing it
He is right. In the first ones the muscle in charge of the movements is the psoas (hip flexor). This muscle will cause back pain if you train it too much.
@@limitbreaker402 most people even gym bros have weak hip flexors (or underdeveloped compared to other muscles) to blame for lower back pain, so thats alright.
isometric holds were never meant for hypertrophy, what its meant for is only strengthening your core, spine etc, dont stop doing those "fancy exercises" because they are essential for making your core work as it should
I disagree, I actually have the exact opposite view. The abs are a stabilizing muscle. So doing exercises with no back flexion are superior and you don't hurt your back either
No abs are not purely stabilizers they’re literal function is to help flex the spine and spinal flexion alone isn’t dangerous also if I remember correctly some studies showed planks aren’t really good for ab hypertrophy however planks I’m pretty sure are good at training the transverse abdominus
I think youre right because the core is not a mechanism like your limbs its there to lock everything in place so it would make sense that it is kept steady during activation
I don't know what's true anymore..Lately I have been using a six pack app called 'six pack in 30 days' and in that app, I do exactly what you describe not to do in this video..I have been seeing some results, but I don't know what's best..If I listen to you, then that will affect my whole progress..I need help😭😭😭😭
Dude one thing to ALWAYS look out for is people promising quick results. Promises like "abs in 30 days" sound exciting but they're not realistic, otherwise everyone would simply train for a month and have a six pack. If you don't want to spend all day reading about anatomy, look out for people who give you realistic expectations. Patience and discipline are boring but if you have those qualities you can achieve anything.
Well the key here is “growing your abs” meaning it won’t always necessarily carry over to functioning abs, and to stabilize them is to grow them stronger, like implementing isometrics in other movements in the gym grows your muscles stronger but through a certain point won’t grow them as fast as contracting and lengthening the muscle. Hope it helps
actually you should do both. prime your core with isometrics before your heavy lifts. it will enhance your ability to keep your spine neutral and your core tight. after your heavy lifts it is time to do some dynamic ab work like toes to bar.
Plank is great - Isometrics are effecive for building strength Especially for calisthenics/gymnastics athletes, who need that anti-extension strength to keep their bodies straight during planche, front lever etc
ive learned this a couple years ago basically the exersice than doesn’t lengthen and contract your abs is equal to doing a bench press with just having the weight up and not setting it down to your chest and doing a rep, treat your abs like any other muscle and you’ll have more defined abs
Can we replace the rope exercise to a crunch machine(with weight) instead? Most of the time, theses machines aren’t taken compared to the rope and feels more easy do it
Those seated machines put a lot of stress on your back, and most of the time people will use their arms and their legs to get the contraction (pulling on the handle grips and lifting from the ankle). Cable crunches keep you planted, and if you keep the rope ends tight to your head, it’s hard to cheat them by pulling with your hands.
I definitely agree. However, exercises like flutter kicks, scissor kicks, planks, and 6 inch off the ground holds are great for developing overall core strength. Choose your exercises based on your goals! Keep on loving and staying fit! 🙏
Functionally specific exercises should focus on using the abs in an isometric contraction. The aim of the abs in a daily functional setting is to keep the hip in a neutral position by acting as an posterior pelvic tilted and counteracting anterior pelvic tilt that typically occurs from hip flexion (hence the exercises) sometimes it’s not about hypertrophying, sometimes it’s about having a conditioned body to allow you to do things like brace properly in a squat (once again another example of requiring the abs to maintain an isometric contraction)
You know how I build my abs? Heavy cable pull overs, and heavy tricep pushdowns. There's a lean over for both, and I have to keep my core strong. For those wondering, yes I prefer to lean forward to isolate triceps. I don't like that stiff posture. I also turn my wrists in/triceps out when doing rope extensions. I'm about 20% body fat, but my abs peek through in the morning.
The positions he is saying are lower ab exercises which are harder and take longer to see definition. While the exercises he is promoting are upper and middle abs which seem to grow easier and faster. While individual ab muscles are more visible with upper ab workouts, lower ab workouts help hold in your tummy and flatten it. DO BOTH. Not just one over the other.
I think the misconception is “abs growth” vs “abs strength”, yes, maybe the second set of “correct movements” are better for growth, but saying the first ones are “bad” is not proper either, the first set are dedicated for stabilization, endurance and control, with some muscle development, that’s why it’s included in most of gymnast training sessions, and they have very POWERFUL cores!
From a rehabilitator perspective: It's not black or white 😕. It's all about goals and use of it. For example: do you need to to hypertrophy to your abs if you're a runner? No. OK, so plank is OK 👍. Hypertrophy is usefull if you wanna flex them, but keep in mind abs are postural muscles, like spinal muscles .another example, boxers don't need giga abs to show them during summer, they need them to be resistant and capable of staying contracted for an amount of time. It's all about goals guys, my advise is to work them in all position, Static and mobile, according to your capabilities.
not saying those leg raises and plank exercises don’t completely not work, but the recommended exercises are better as the load can’t be taken up so much by other muscles (especially when tired) and they achieve full range of motion which stimulates the muscles more I believe
To add even more context the primary function of the abdominals is for trunk stabilty. Flexion, rotation is secondary. Treat your abs as though you wanted to draw the ribcage into the pelvic girdle on a vertical plane for the most effective exercise. Still have trouble? Brace your core like you are going to take a punch. You dont flex forward or twist you draw all walls in and contract. 👍
Few people know how to breathe correctly during sports, exhale during the effort and inhale when relaxing. The abs are done with the lower back touching the ground (not your buttocks), the neck not moving, hand on the tips of the ears, and ready to go for the abs exercices. During the effort it is like if the rib cage comes to touch the pubis (humor but you get the idea.) Always exhale with the effort and inhale when relaxing. Same thing for exercises with dumbbells or others, the breathing is always reversed, and often people do the opposite of that and ultimately they stupidly ruin all their efforts.
I’ll be the first to admit, I’ve posted and done some of these before, but thankfully I’ve learned from my mistakes. Even though you may feel a ‘burn’, any sort of ab exercise where you are not flexing your spine will result in a suboptimal stimulus as there is no change in muscle length. If you actually want to grow your abs, you need to be lengthening and shortening the muscle by flexing your spine and rounding your back.
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Even tho it's not the most optimal thing, I heard that isometric exercises can be good to finish a workout for example
@@rondoudoushiney3868 yep planks def work
How do you deal with the neck when doing leg raises with a flexed spine? It doesn't feel relaxed.
I've been doing the wrong excercise all those times...thank you
Wow
Is funny how literally EVERY gym influencer contradict with each other
This is stupid, the core's role is to stabilize the spine and torso.. Deadlifts, squats, planks.. Thats what the core and abs do lol
fr they complicated fitness, idek who to believe anymore
It's because you don't need to have perfect theory to make amazing progress. And 90% of their job is overconfidently quibbling over minutia so they have content to pour out
Fr 💀 you got Alex eubank over here saying he hasn’t done any ab work and he’s shredded asf
This video is misleading because he fails to explain that the movements he said you should do specifically target the rectus abdominus, which means these exercises are meant for building your six pack and making it visible. So if that’s your goal, these are two good options.
But if your goal is to increase strength and stability of the core, there are other exercises for that.
If I watch few more youtube shorts I shall be convinced that every exercise which I do is of no use...
😂
😊🤣
@@soz8470 😂
@@soz8470 got a reply after so long
😂😂😂😂
What I’ve learnt about fitness, there’s too many knowers lol 😂
Brooo fr..all over Intenet don't do this like that, do it like I say...it's funny now
I don’t know who to trust
@@Anonymous-du4gb trust yourself, try stuff yourself, get a pro trainer
Couldn't agree more 😄 every fitness freak have thr own drum to beat, so now I am doing what my body allows me to, if it's uncomfortable I stop it.
Right just do what you feel is right for your body 💯
I was a competitive swimmer who did flutter kicks, planks, and just plain “flat back position” workouts every single day, my abs were as strong as a rock. So while you’re probably right about getting more of a workout with longer extensions. There is absolutely nothing wrong with doing “flat back positions” and they WILL grow and strengthen your abs.
He is talking about endurance vs optimal hypertrophy. If ur swimming on fighting obviously ur not bodybuilding do endurance.
We’ve seen you lat spread, but we still need the glute spread
😂😂😂lit🔥
Gay
This comment is pure gold! 🏅
@@edwardxlee1990 yup…. Just like the million other comments that say the exact same thing
bro down bad
I agree with everything but planks you said. Planks are very very important, they help develop so much core stability, and they are something that everyone should be getting in every day.
Yes. Planks are the only thing I do for abs. Simple and effective.
Nobody cares about stability
We’re talking about hypertrophy
Planks don’t do shit for hypertrophy.
Train abs the same as literally any other muscle group, don’t train them every day, do exercises that are the hardest when the abs are in the stretched position, and progressively overload over time.
Planks are ass for ab devolment unless ur a total beginer. They dont offer enough burn or stretch, and its hard to make them more diffucult with weights and stuff. They are a lot more excercises tgat grow abs faster but take less time
I can guarantee you that these exercises helped me develop my abs.
Same, I got mine doing these exercises. Flutter kicks, seated in and outs, plank knees to elbows..all that stuff
@@steves9955how long did it take to develop your abs
Facts
flutter kicks do help lower abs and support in swimming.
As a physical therapist, please do these "flat back" deep core stabilization exercises. A 6 pack is nice, but these flat back exercises help with core bracing while doing exercises like squats and deadlifts. We usually find the deep core is under developed in so many people, and it's especially true with those who have low back pain. I recommend training all 3 parts of your core to get max gains: a plank type, a curl type, and a cross body/paloff press type of execise. If you feel like your hip flexors are working more than your abs then you need to find a harder variation. 💪
Good to know❤
The plank is all you need lol
I knew there was nothing wrong with those excercises. I keep doing them ❤❤thankyou!
I'm suffering from an abdominal hernia and some testicle pain and do similar ranges of motion and it seems to lessen the pain a lot until I can get to the doctor to specialist. I've been practicing the same movement before I seen this video short. I can't say pain will bring you closer to God but it definitely opens your Eyes. There's nothing like the Jolt of the feeling being kicked in the nuts without being kicked. Not sure what's the matter but it's definitely one hell of an attention gettet buddy. It's been months and I'm still not used to it. I'm learning a lot of new resistance moves and having to try new methods and it's definitely going to make me a better person. I like your positive attitude and will keep watching your videos as long as you post them
Kansas
The plank is awesome for making your core function as it should, a stabalizer muscle. But it wont make a visible set of abs, so i say do both isometrics like planks, and leg raises or just dynamic exercises like you showed in this video
Planks are outdated
They are very bad for ur back
I somehow got abs as a beginner with abs, I've learned a lot more about fitness since then but all I did was pushups and planks and I got a set of abs although, they weren't too defined but I agree with you when you say to do isometric and dynamic movements
All I did was knee raises and planks, and I got a visible pair of abs. They aren't popping out RN, but yeah, planks are still a good exercise.
Up and down planks and mountain climbers work well.
@@unraisedartist idk i was doing ju jitsu at the time , lost weight and they suddenly appeared lol. Most amazing moment in my life lol , then it ruined it for half a year lmao
I got my abs by doing those fancy exercises tho 🤨 the only requirement was daily discipline and eating healthy PERIOD
Update: by eating healthy I meant I eat greens most of time and ofc I avoid fast foods as much as I can, however I DO NOT FOLLOW STRICT DIETS OR RESTRICT MYSELF WHENEVER I HAVE A CRAVING, INDEED I HAVE CHOCOLATE ALMOST EVERYDAY AND CROISSANTS, PAIN AUX CHOCOLAT, PASTAS, PIZZAS, GELATOS, CHEESE, WINE, ALL THE TIME. JUST DO EXERCISE DAILY. D'ACCORD? AU REVOIR 😉
Thanks for this comment. Same here tho. felt attacked by this dude.
How much time did it take to get abs? And did you have any belly fat before?
@@samparkinson8849 well first of all I'm a girl and I'm always been thin however I never had a flat stomach I used to have what it is called pooch belly but I started to do workout at home with discipline since this January 2022 and I really love the results, I live in a beach area and now that is summer I'm so happy to wear a bikini or crop tops everyday, also I got to gain muscles in my arms and legs by carrying weights and mixing the fancy exercises with cardio or HIIT at home. I hope that info helps 😉
@@a.a.m.p2484 that's great. Abs are very difficult to attain due to belly fat and bloating but this helped a lot. Thank you ❤️
same
To be fair those first two exercises are actually really good😂 tested n true
Yah, I don't think he should have said to stop doing them, I mean it works hip flexors so they should be fine if you are targeting those muscles
@@deddrz2549 those for beginner of those leg and belly exercises. He doesn't know what he is saying..
@Hawaii 4-0 this for everyone...beginners and those who are shredded.
We need to shredded our body first before doing any heavy exercises lo.
We need to do in details step by step.
@@magnificent8413 one is for endurance, one is for optimal hypertrophy. If ur a fighter do endurance like those, but if ur wanting growth like the guy said, do those.
@CookAusTy aesthetic benefit≠athletic benefit.
I like how the best workouts for certain things are just fairly simple. Nothing fancy and gets the job done.
You’re so close to understanding what you’re talking about. It’s not about lumbar flexion (although it may feel that way) it’s about maintaining a posterior pelvic tilt during these exercises. All the ones you showed with a red X are fine as long as you maintain a posterior pelvic tilt to ensure you aren’t compensating with your hip flexors (I’m a Physical therapist, exercise physiologist, Pilates certified instructor and strength coach). Please learn about what you’re talking about before spreading poor information online.
I love how condescending this reply is, 10/10 from me😂
“I’m a Physical therapist” 🤓
@@fatshady8627 just trying to add some context and credibility to this f***ing clownshow.
@@snoweu unfortunately it won’t make a difference. Unfortunately everyone has a platform to push their nonsense. I try and add actual science and evidence to these posts but it’s like fighting a Forrest fighter with a squirt gun.
But the action of the rectus abdominus (the main "ab" people want to grow) is to flex the lumbar spine, bringing the chest closer to the knees, isn't it?
The first exercises could be seen as isometric exercises for the rectus abdominus, but they aren't lengthening and shortening it, as crunches or the upper portion of leg raises do, thus they don't seem to target it specifically as much as other muscles (hip flexors more often than not).
How does maintaining a posterior pelvic tilt change the fact you aren't using the muscle to perform its core function? (Honest question)
When you’ve never done ab exercises and start doing those little ones he said don’t work, the next day every stomach muscle hurts like it’s on fire lol so I think they definitely work to some degree!! But as your muscles get stronger I can see why you’d need to evolve the exercises :)
Both of them work ffs. One’s just isometric. Please stop pretending like you know what you’re talking about.
and the "correct" ones he is doing is actually compressing his body top to bottom, head to spine, which may not actually be good even if they give you abs. And I believe it may even halt someome from growing taller lol
@@IamNinjaOfNinja you wont stunt your growth from working out. Maybe if you get a spinal injury but that’s it.
@@IamNinjaOfNinja Hahahahahahahahhahahahhahhaha wtf are you talking bruh?
@@IamNinjaOfNinja doofus
@@limitbreaker402 @Zach Katz Believe what you want to believe. You dont ever see any kid who played basketball during their rapid growth stayed short, thats because their spine is always stretch far and elongate with frequent jumps, whereas the "correct" exercises in video does the opposite. Kids who do HEAVY weight lifting (only) also tends to be on the shorter side.
I'm a biomedical science graduate, i know how such studies are being conducted and how flawed they can be. How credible are you and these "fitness" guru to tell me I'm absolutely wrong?
I no longer have abs unfortunately I’m on a bulk, but when I did have them, I would watch random 5 min at home ab workouts that were flutter kicks, leg raises, etc. and I can promise those had me with the best abs ever. There’s no right way for abs. As long as you go until you wanna throw up everyday, they’ll grow ripped and full as long as your lean.
Lmfao we all know you didn’t get abs from that simple one change Imfao
I just want to see this dude's stack
@@dontakeshit 'Bro it's just creatine bro just believe me bro'
@@Annie-ph8vq do you even know how creatine works lol
@@benm8763 I was being sarcastic. I know it fills up the water stores in your muscles.
You would lol
You would get from both but from second set you would get it more faster
Dude has a cable machine in his living room. Hard core
Hollow body holds work great for your abs. Hardly feel it in my hip flexors.
He is on his back, but he's abs aren't actively engaged... he should try those "fancy exercises" in a hollow body position loll
@@hakeemhayden most definitely
@@Iheartlifting Lol
If the only goal is to grow ab muscle size then yes, lengthening and shortening is the way to go. But core stability, strength, and stamina are crucial for many sports, such as MMA, gymnastics, etc, and the "wrong" exercises here are quite beneficial.
I tried your back workout, never had better activation. Thanks for that.
I tried his and did! Some things work different for everybody
@@_strayfer_ yk the original comment said that they did get activation lol
@@bottomtext251 oh shit you’re right lmao, I thought he was being sarcastic
Tbh I feel like there’s too much info out there that’s sometimes even contradicting each other. My take on abs is 1st have a low body fat percentage and as long as you train it separately as you do other muscle groups they’ll show. The question is do you just want visible abs? or do you want a strong core?which is helpful for even training other body parts. I personally prefer the latter.
Can you make one of those 10 min ab exercise videos where we follow through?
They dont work like u think
Lol they dont work, train ur abs like any other muscle group, 3-4 sets per exercise, + progressive overload, thats how u get abs, just the same way u get biceps
@@SD04- I don't think that's what he meant, like a routine or something with a list of ab work outs that arnt BS, I'm pretty sure he didn't mean "6 pack abs in 4 weeks" if he did then I'm wrong
ABS are like any other muscle, train like it was your back or chest
@@itzlqmer6084 nah he's right; I was talking about one of those vids where you do an exercise for 30s, 45s, or 1min and go right to the next after one set of that time (but without expectations for a complete job in 4 weeks or smth) . But seems like they aren't effective which I should thank everyone here for noting before I went to my session tmw lmao
Isometric contraction of the abs actually works them extremly well
Exactly. It’s like saying that holding your arms out to the side holding a 15 pound dumbbell in each hand isn’t gunna target your shoulders. His philosophy literally defeats the core teaching of every bodybuilder which is to contract and hold at the top of movements
@@davidcalendrillo4984 -Bodybuilders Stretch and contract the muscle. These exercises are NOT lengthening and shortening the muscle. Holding a 15 pound dumbell is going to burn and fatigue the shoulders but it will NOT grow the shoulders if you are not stretching and pressing in a full range of motion. USE SOME COMMON SENSE
It works well for endurance, but not for hypertrophy.
@@Ergo_Deleted I do a lot of pull ups on L sit and i do calisthenics, im not that great, but since i started my abs, obliques and all of those muscles grew considerably.
And they look aesthetic asf haha
Planks are actually very good and effective.
Isometric exercises work but not as well as actually shortening and lengthening the muscle. It would be like comparing dead hangs to pullups for back growth.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture and core strength. So when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of injury.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture so when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of getting injured.
@@aia-zh2tb people tend to underestimate isomeric excercises is actually good for improving balance and good posture so when you do workouts such as pull-ups it’s actually a lot easier, good form means less chances of getting hurt.
@@adamsjay212 You're correct, my point was if your main goal is developing visible abs. You will not see bodybuilders doing planks since there are better exercises for ab hypertrophy.
Now that you mentioned it. I do always feel a workout in my legs when doing “abs” lol
Yes correct this is how they grow due to the extended range of motion for your abs, but laying on your back and holding that flexion help build strength in your abs and increase muscular endurance and control in your abs. Doing the “fancy exercises” keeps variation and teaches body control throughout your body.
Wow you look so incredible. Definitely needed this. Aiming to build muscle mass
@@honestfan442 im not interested in anyones sexuality. That's not my business. More power to them. 🙏🔥💪
@@honestfan442 of course a couple times in the gym as well. Why are you so high bent on people's sexuality. F.y.l just because you admire something from someone regardless of gender doesn't mean someone is of a certain sexuality. Its called appreciation. 🙏🔥💪
Hes spot on, another workout to incorporate when u habe good form amd muacles amd muscle control built up, u cam start to do dead hangs and bring your legs up to your face and continue to use his tips from this video in mind as you continue... Be safe yall🤙
I feel like, in the long run, doing the ab exercise with the tricep pushdown will hurt my back and ruin my posture.
This is a very old post but a great opportunity for education if you're still interested. Weighted crunch like things on the cables won't hurt your spine but CAN influence your posture negatively, same as every core exercise. Similar to how some people have forward shoulders from tight muscles in their chest, your core being too tight can round your back. To counteract this you should also do exercises that work on back extension such as deadlifts, back extensions machine, or back extensions on a hyperextension bench. Happy training!
@@anderszimmerman2428 Thank you for replaying still. I have kind of made an exercise that works the whole core.
You hold a dumbbell in both hands stood upright, not lying down. Bring it down to your hip, and bring it up and across your chest down to your other hip. The important factor of this exercise is that you have to use your core to bring the weight up and over, not just your arms.
That's the exercise I do anyway and I am beginning to build the obliques I really wanted.
Thanks again!
All i can say is, ive been doing the same ab 'dumb exercises' for like a year now and my abs have got better than any other time in my life and my core is stronger too. It may be less efficient, but i think if you do SOMETHING consistently, you will see progress and in order to be consistent you need to 1: enjoy or feel confident doing the exercise 2: see and feel a progression in ability..
Umm max could you please post this same video but instead you hold the position at 0:16 . I am having a little difficulty understanding the final position. Thanks🎂
it looks like he's basically doing an inverse crunch, bring your ass up off the floor to make your knees meet your chest
@@DSCuber I was joking about seeing his glutes lol but I appreciate your initiative to help✌
in my class we have to always do ab workouts, like leg raises, and i havent seen anyone with abs and doing leg raises corrently😭. i myself, always do ab workouts to strengthen my back, my posture and dancing. and to also be healthy . but for beginners, i’ll tell u this, tale your time, dont rush through the workouts bc u wouldnt find any improvement, if a exercise is too hard break down the reps to lower numbers. like 5-10. i wont tale too long to get ur first upper abs, but after a week or so you’ll start to see some improvement. and dont forget to give your body rests! if you’re soaring, then thats okay, u js need to rest, and it soaring can also mean improvement. from what i’ve learned dont be too hard on yourself, give a two-three day break! and continue to work hard but not to hard! be calm and dont rush
i think this may be the closest we have gotten to a glue spread from max so far
they’re both good. both difficult movements. and the first one is good for ab endurance.
I wouldn’t say my abs grew but they toned out just by doing flutter kicks and crunches in the military.
*not completely the same but i tried to list out the names for the workouts :)
day 1:
30 knee in n outs
50 russian twists
30 bicycle knee touches
30 leg v crossovers
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 2:
30 knee in n outs
30 bicycle knee touches
50 russian twists
30 leg v crossovers
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 3:
30 leg ups
30 spider-man planks
30 russian twists pulse twice
30 leg v crossovers
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 4:
30 leg ups
30 spider-man planks
30 russian twists pulse twice
30 leg v crossovers
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 5:
30 knees together and bent twists
30 1 legged cross over V ups
30 russian twists
30 leg up down kicks
30 mountain climber planks
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 6:
30 bicycle knee touches
30 spider-man planks
30 leg v crossovers
15 crunch pulse 3 times
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 7:
30 knee in n outs
50 russian twists
30 bicycle knee touches
30 legs up crunches
30 penguin toe touches
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 8:
30 knee in n outs
30 bicycle knee touches
30 russian twists
30 plank shoulder taps
30 plank side to side
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 9:
30 knee in n outs
30 bicycle knee touches
30 russian twists
30 plank shoulder taps
30 plank side to side
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 10:
30 knee in n outs
30 spider-man planks
30 bicycle knee touches
30 leg v crossovers
30 plank twists
30-60 s plank
(3 sets)
15 sec child pose
15 sec seal pose
day 11:
30 knees together and bent twists
30 1 legged cross over V ups
30 leg up down kicks
30 russian twists
30 mountain climbers plank
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 12:
30 bicycle knee touches
30 penguin toe touches
30 v pose arms up down
30 leg v crossovers
30 spider-man planks
(3 sets)
15 sec child pose
15 sec seal pose
day 13:
30 bicycle knee touches
30 penguin toe touches
30 russian twists
30 leg v crossovers
30 spider-man planks
(3 sets)
15 sec child pose
15 sec seal pose
day 14:
30 knee in n outs
30 bicycle knee touches
50 russian twists
30 penguin toe touches
30 single leg raises
30 mountain climbers plank
(3 sets)
15 sec child pose
15 sec seal pose
day 15:
30 spider-man planks
30 plank twists
30 1 legged cross over v ups
30 russian twists
30 leg raised crunches
(3 sets)
15 sec child pose
15 sec seal pose
day 16:
30 lying down leg in n outs
30 leg v crossovers
30 toe taps
30 bicycle knee touches
30 leg raised toe touches crunch
30 penguin toe touches
(3 sets)
15 sec child pose
15 sec seal pose
day 17:
30 leg ups
30 single leg raises
30 bicycle knee touches
30 mountain climbers plank
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 18:
30 bicycle knee touches
30 leg v crossovers
30 bicycles
30 single leg raises
30 spider-man planks
plank 45-60s
(3 sets)
15 sec child pose
15 sec seal pose
day 19:
30 russian twists
30 bicycles
30 leg ups
30 single leg raises
30 penguin toe touches
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 20:
30 russian twists
30 bicycle knee touches
30 leg ups
30 single leg raises
30 bicycles
30 plank twists
(3 sets)
15 sec child pose
15 sec seal pose
day 21:
30 knee in n outs
30 bicycle knee touches
50 russian twists
30 leg v crossovers
30 plank twists
30 spider-man planks
(3 sets)
15 sec child pose
15 sec seal pose
Nope. Any movement that make you feel on the abs are good exercises. Which mean later on you will feel nothing when you do that movement.
Thats why some of us are stiff because we lack movement of variation and only stick to certain exercise. Then, we wonder why bboy, gymnast, parkour people can do lot of tricks.
Just do it all
Exactly it's not just about getting tipped, it's about strength, stability, flexibility, and aesthetic
Bro's LITERALLY my dream physique, one day.. one day..
I mean honestly some false information, the first few exercise are good for abdominal, also if you want packs you gotta lose body fat, and as well as the abdominals is just flexing your abs.
Ya this video is definitely not completely accurate. Planks work the core which does help abs aswell. However there is also the lower abs, upper abs, and obliques which you can focus on with different exercises. A flutter kick isn’t even “fancy” it’s pretty basic and it’s for lower abs, same as knee ups. Crunches are more for the upper abs, and better then say sit-ups which I did a ton of in the army, because sit-ups aren’t exactly friendly on your back, depending on your form aswell can be more harm to back, and your neck if cranking on it during sitting up motion as most people do, specially again in the army since everything was for time. Russian Twist is probably the best for obliques. I know some like side bends, and can be beneficial to some, but again if have any back issues it needs avoided aswell.
I’ve done all kinds of ab exercises, was a period while I was still in the service I’d do an hour of just abs adding in every exercise out there for them. At the end of the day the 1’s I mentioned. Flutter kicks, Knee ups, crunches, and Russian twist are the 1’s I find most effective and best to do, and skip out all the other junk. You can add in as I do is hitting the recumbent bike with the seat all the way forward, this style depending your build will have your knees almost in your chest, so every time you’re pedaling will be an ab exercise in itself, better to keep abs tight at same time doing so. Time period, bike level, your speed that’s all up to what you can handle. I did just that alone on bike without any other ab exercises 2 years back when I was still with the ex, and it alone made my abs popping again in a short period, not to mention also work your thighs/quads doing this, great for endurance in those areas.
No se puede aislar el recto abdominal en parte superior media y baja. Cuando se contrae, se contrae por completo.
Los ejercicios del principio son de psoas (que puede llevar a dolor lumbar), el abdómen sólo trabaja isométricamente.
I wanna do this because I wanna have killer abs, but I simply can't. I was diagnosed with l5-s1 lumbar disc bulge in February this year. I do things like deadbugs, bird dogs, isometric core work outs, hollow body hold, lef lift without making lumbar spine into c shape. I tried, but I can't curl up my spine and lift it up like this man in this video. It's devastating.
Ngl this is a good tip for abs training. Thanks Max 🙏🙏🙏
as an athlete. we don't do just ab workout. we do core workout which includes plank. it helps to strengthen our core and stabilize our body. it really helps especially if you swim bike and run. most athletes don't have bulky six packs but we still have six packs because of the low body fat.
My abs look better I’ll keep doing what I’m doing...
It’s true. First fitness short I’ve seen that’s not bollocks. Well done!
When the military uses the first two, I think I'm pretty confident in the fact they do strengthen the core. May not exactly be six pack routine but it works.
Yeah definitely
That's an important difference. They're done in the military because they work for general fitness and stability, they're not done because they actually work your abs.
Not only to feel the burn to grow the abs, make sure the type of exercise will automatically contract them.
But i bet you got your six pack from the “wrong” exercises
Compare his abs now to his previous cut
@@TheTobiasSimon bro timeline is too short
@@malikm3941 not really, he went from 155 sub 10 to 190 around 15-18 on a lean bulk, and he’s around 165 now I believe. Plenty of time to change his routine and put on mass to his abs. Decent timeline, he just didn’t put it on RUclips that he was bulking until like 15 pounds in.
Man I can't stop training my Advanced Braking System?
Make sure the lights work
Those are some great tips. Six Pack City here I come!!
Those fancy leg raises really helped with ripped core
Thanks for breaking this down. I’ve been feeling the burn but not seeing the results. Time to change my approach.
No one is doing the last exercise in the gym like that. 😂😂😂
unfortunately idiots are. im starting to thing rich people are just paying influencers to promote crap that makes people do stupid things and then betting on how many people they see doing it at the gyms they own. i mean you get rich enough why not.
I've fine crunches, bicycles, leg lifts, reverse crunches, and even side crunches. For me, if I incorporate a variety of different ab exercises, not just ones he mentions, I feel.my abs working. My suggestion is to try different ab exercises, and see which ones work best for YOUR body.
"don't recommend this channel'
Great minds think alike.
I highly agree, these "unnecessary" exercises are what I did to progress. Now I'm fricken holding V-Sits and Front Levers.
The’s ones he was doing in the beginning were a few of the ab workouts my teammates and I would with our WKU football strength and conditioning coaches when I was college, those guys actually knew what they were doing. Hate when people like this dude tries to tell people they’re doing the wrong exercises. There’s multiple effective ways to build your abs/muscles, it’s not just about the workout a lot ilhas to do with how you position your body and contracting your muscles while you’re doing it
At this point idk who to listen to bro😂
He is right. In the first ones the muscle in charge of the movements is the psoas (hip flexor). This muscle will cause back pain if you train it too much.
@@limitbreaker402 most people even gym bros have weak hip flexors (or underdeveloped compared to other muscles) to blame for lower back pain, so thats alright.
Don't listen to me bro
Listen to your heart…. 😆
@@reesejohnson2788 when he's calling for you...
isometric holds were never meant for hypertrophy, what its meant for is only strengthening your core, spine etc, dont stop doing those "fancy exercises" because they are essential for making your core work as it should
I disagree, I actually have the exact opposite view. The abs are a stabilizing muscle. So doing exercises with no back flexion are superior and you don't hurt your back either
No abs are not purely stabilizers they’re literal function is to help flex the spine and spinal flexion alone isn’t dangerous also if I remember correctly some studies showed planks aren’t really good for ab hypertrophy however planks I’m pretty sure are good at training the transverse abdominus
I think youre right because the core is not a mechanism like your limbs its there to lock everything in place so it would make sense that it is kept steady during activation
Should do em both, the ‘fancy’ ones for actual core strength and the other ones for abs
I don't know what's true anymore..Lately I have been using a six pack app called 'six pack in 30 days' and in that app, I do exactly what you describe not to do in this video..I have been seeing some results, but I don't know what's best..If I listen to you, then that will affect my whole progress..I need help😭😭😭😭
Just do what u doing if u seeing some results that’s good keep on doing it and if u are not seeing anything time to change 👍🏼
Dude one thing to ALWAYS look out for is people promising quick results. Promises like "abs in 30 days" sound exciting but they're not realistic, otherwise everyone would simply train for a month and have a six pack.
If you don't want to spend all day reading about anatomy, look out for people who give you realistic expectations. Patience and discipline are boring but if you have those qualities you can achieve anything.
Well the key here is “growing your abs” meaning it won’t always necessarily carry over to functioning abs, and to stabilize them is to grow them stronger, like implementing isometrics in other movements in the gym grows your muscles stronger but through a certain point won’t grow them as fast as contracting and lengthening the muscle. Hope it helps
Dragon Flags are the best for abs.
actually you should do both. prime your core with isometrics before your heavy lifts. it will enhance your ability to keep your spine neutral and your core tight. after your heavy lifts it is time to do some dynamic ab work like toes to bar.
My guy you are not a ab advice guy…… focus on the weight we know
Ikr 💀
Plank is great - Isometrics are effecive for building strength
Especially for calisthenics/gymnastics athletes, who need that anti-extension strength to keep their bodies straight during planche, front lever etc
There's a difference between core exercise and abdominal exercises
ive learned this a couple years ago basically the exersice than doesn’t lengthen and contract your abs is equal to doing a bench press with just having the weight up and not setting it down to your chest and doing a rep, treat your abs like any other muscle and you’ll have more defined abs
Can we replace the rope exercise to a crunch machine(with weight) instead? Most of the time, theses machines aren’t taken compared to the rope and feels more easy do it
Those seated machines put a lot of stress on your back, and most of the time people will use their arms and their legs to get the contraction (pulling on the handle grips and lifting from the ankle). Cable crunches keep you planted, and if you keep the rope ends tight to your head, it’s hard to cheat them by pulling with your hands.
I definitely agree. However, exercises like flutter kicks, scissor kicks, planks, and 6 inch off the ground holds are great for developing overall core strength. Choose your exercises based on your goals! Keep on loving and staying fit! 🙏
Me:YES i want to grow my abs!!!
Also me: just ate a whole bag of chips
'Nothing more than' isometric contractions are pretty good though...
Come on bro, when ur on gear all of it works - I also know from experience
6 abs on stomach ❌
6 abs on back ✔️
What is this fan-service 😩
🤣🤣🤣🤣
I am amazed by how confidently this guy is ditching plank!!
It’s crazy I literally do this without knowing I needed to do this exactly … actually happy for once haha
Functionally specific exercises should focus on using the abs in an isometric contraction. The aim of the abs in a daily functional setting is to keep the hip in a neutral position by acting as an posterior pelvic tilted and counteracting anterior pelvic tilt that typically occurs from hip flexion (hence the exercises) sometimes it’s not about hypertrophying, sometimes it’s about having a conditioned body to allow you to do things like brace properly in a squat (once again another example of requiring the abs to maintain an isometric contraction)
Thank you. Now I can click don't recommend this channel.
You know how I build my abs? Heavy cable pull overs, and heavy tricep pushdowns. There's a lean over for both, and I have to keep my core strong. For those wondering, yes I prefer to lean forward to isolate triceps. I don't like that stiff posture. I also turn my wrists in/triceps out when doing rope extensions.
I'm about 20% body fat, but my abs peek through in the morning.
wow what a great way to discourage people with back issues
The positions he is saying are lower ab exercises which are harder and take longer to see definition. While the exercises he is promoting are upper and middle abs which seem to grow easier and faster. While individual ab muscles are more visible with upper ab workouts, lower ab workouts help hold in your tummy and flatten it. DO BOTH. Not just one over the other.
I think the misconception is “abs growth” vs “abs strength”, yes, maybe the second set of “correct movements” are better for growth, but saying the first ones are “bad” is not proper either, the first set are dedicated for stabilization, endurance and control, with some muscle development, that’s why it’s included in most of gymnast training sessions, and they have very POWERFUL cores!
It’s so annoying when my hip flexors burn more instead of my core
“Stop doing these fancy ab exercises”
The fancy an exercise: * Leg raises *
Nonsense, if you wanna grow your abs, water them regularly and make sure they get some indirect sunlight.
I'll give this a try, thanks for the idea 👍😎💪
Also make some videos on training obliques please 🙏
But the 'wrong' ones seems much safer. The spine doesn't have to take needless pressure.
Nope. You train psoas with those, which cause back pain.
Yep it’s true I’ve been doing this a lot they really hurt and burn the fat off you but it’s satisfying in the end
From a rehabilitator perspective:
It's not black or white 😕. It's all about goals and use of it. For example: do you need to to hypertrophy to your abs if you're a runner? No. OK, so plank is OK 👍. Hypertrophy is usefull if you wanna flex them, but keep in mind abs are postural muscles, like spinal muscles .another example, boxers don't need giga abs to show them during summer, they need them to be resistant and capable of staying contracted for an amount of time.
It's all about goals guys, my advise is to work them in all position, Static and mobile, according to your capabilities.
Bro I literally started doing flutter kicks because of you
I knew I could count on you for a good ab exercise
Some ACTUAL abs advice, you’ve earned my follow m8
😂😂😂
not saying those leg raises and plank exercises don’t completely not work, but the recommended exercises are better as the load can’t be taken up so much by other muscles (especially when tired) and they achieve full range of motion which stimulates the muscles more I believe
Thanks man, I have a lot of loose skin from losing 100 lbs and this will really help.
To add even more context the primary function of the abdominals is for trunk stabilty. Flexion, rotation is secondary. Treat your abs as though you wanted to draw the ribcage into the pelvic girdle on a vertical plane for the most effective exercise.
Still have trouble? Brace your core like you are going to take a punch. You dont flex forward or twist you draw all walls in and contract.
👍
Few people know how to breathe correctly during sports, exhale during the effort and inhale when relaxing. The abs are done with the lower back touching the ground (not your buttocks), the neck not moving, hand on the tips of the ears, and ready to go for the abs exercices. During the effort it is like if the rib cage comes to touch the pubis (humor but you get the idea.)
Always exhale with the effort and inhale when relaxing. Same thing for exercises with dumbbells or others, the breathing is always reversed, and often people do the opposite of that and ultimately they stupidly ruin all their efforts.