*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/only-2-ab-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Found Jeff’s videos sometime back and then drifted around on RUclips as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way. 🙏
Im a 32 year old male, ive watched your videos quite a bit and youre easily one of the people on youtube i come to educate myself on my physical health! 🥰
Hello Jeff, First and foremost I am writing to say thank you. I'm a 72-year-old man retired and living in Thailand. As my only income is social security I can't afford to subscribe to many websites. The videos that you offer on RUclips are phenomenal and I totally appreciate the fact that they are free. In two years I've gone from 208 lb to 175. I totally agree with you that weight loss is through diet. I use a program and have for a few years called MyFitnessPal where I track my calories my protein and other nutrients. I work out three, sometimes four times a week. I was in the martial arts since junior high school so my workout consists of 12 to 15 minutes of speedball and heavy bag and the rest of the hour is spent on strength training. In the last year I've switched to bands as the bench press really started hurting my shoulder and since I'm so intensive on punching exercises for cardio I couldn't risk having constant shoulder injuries. When I want to train a certain part of my body with a band the first place I go is to look for one of your videos on the subject. So again I sincerely wish to thank you for all that you have done and are doing. My only small request is that many times I have heard you refer to older folks as people over 50. Hey, I'm 72 and I'm not old hahaha. So maybe sometime you could give a shout out to us later middle-aged folks over 70! Thank you. Lee Craker
youtube now has many professionals and subject matter experts giving professional level advice away, but Jeff was the first I can think of. Thank you for everything Jeff. The world is a fitter place because of your gift.
Jeff never ceases to amaze me with his knowledge and no bs approach! I am definitely gonna incorporate these 2 ab exercises in my routine but too bad I don’t see a way to include it as extra in my AthleanX burn fat routine which I’m currently doing.
Being a former hs wrestling coach, I spent a lot of time on weight training and cardio as part of our overall strength and conditioning program. I now see that using bands might have been more efficient and practical. I truly enjoy and appreciate Jeff's approach and techniques. I'm now 68 and use bands 4 or 5 days a weeks in various routines. Thanks.
Found Jeff’s videos sometime back and then drifted around on RUclips as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way.
Excellent Jeff! I've been following your channel for quite a while now. I'm 70 yrs old. My background, ex athlete (long & triple jumper) & martial artist. I was a ranked athlete in my younger days but haven't really done much for 26 yrs. Your channel has inspired me to start working out again. I start at the end of January with just some basic work, walking, then running & then combined some different types of exercises. After see your ab workout 22 days to a 6 pack, I started to work more closely on my abs & more importantly my food plan to achieve a stonger & better developed ab section. I'm happy to say, at 70 yrs old, I have achieve a 6 pack. It is still work in progress, body fat is down in the teens & muscular growth has improve. As well as improving my abs further in the future, I'm currently working on improving my leg strength (stage 2) stage 3 will be upper body, although, I have included a few exercises on the roman rings for ab work that also work the upper body. I will keep you posted on my transformation & thank for the inspiration & the use of your knowledge that you have so generously shared it has been invaluable. Thank you, Jeff 😊
@billym4144 It's just a mind set & when you get it running, it just becomes a way of life, like getting up in the morning. My goal this year is to compete in the national masters championships & finish in first place. So start today & set your goals that's what it's all about. Cheers
One of the very few RUclipsr`s who knows what he`s doing... So many out there that are even showing exercises which are not safe. I LOVE Jeff`s approach to showing the injury free versions of the exercises. At the end of the day most of us are not professionals and staying healthy and injury free is paramount.
No exercise is safe if you are a moron and there aren't really any "unsafe" exercises. Also Jeff is one of the biggest moron's in the fitness industry and generally has no clue what he is talking about.
I am 80 & I have lost 40 pounds & want to get a 6 pack at least. I would like to do a video with you so we can get more seniors in shape & better health. Could save $billions for Medicare. 😂😊
I really like the beginner versions of the exercises in this vid. Right now I’m doing dead bugs and the Pallof press and that’s all I can handle. I’m in terrible shape and have degenerative disk issues, but I think I could rotate in these at the basic level. I'd really like to work up to that Power Over. Thanks Jeff!
Recently, I've been doing workouts at home (stay-at-home) on the total gym which I am fairly pleased with my progress. The one thing I get jammed up on is rotating core exercises. You can only do so many wood choppers, russian twists or reverse ab crunches (total gym) till you're blue in the face. Trying these two out on the next segment.
I would love to see workouts that you can do after centralizing the pain from a herniated disc. I used to workout for 6 years until a year and half ago I herniated my L5 disc and it’s been really hard mentally and physically. Every type of body weight workout I was doing would aggravate my symptoms of sciatica to the point where I couldn’t move. I’ve finally found 3 body weight workouts that have been really helping increase my strength for the past month but I’m stuck because I want to include more but im afraid of using the wrong workout and hurting myself. The only thing I’ve been doing is my same workouts but increasing the amount and intensity. Currently I do bridges 25 reps of 3 sets, half sit-ups 25 reps of 3 sets, and side planks for 40 seconds of 3 sets on each side. I do half sit ups because it’s hard for me to do any kind of bending without aggravating my sciatica. If you could make some tips of different intermediate workouts for people with herniated disc that would be amazing
Me too... I suffered whiplash 10months ago after I blacked out sitting on the toilet and woke up on my face/neck. I still struggle with neck and cervical spine pain. Its stopped me in my tracks regarding working out. . And it's not doing my mental health any good being so inactive never mind my physical health
I ruptured my L5-S1 disc after being rear-ended 6 years ago. I had to switch the way I did most of my workout, but for my core I found that superman extensions and reverse extension on a roman bench helped, and half crunches has less impact for me than full ROM. Basically I have to avoid bending my back too much, so half-crunches and leg raises work, but I need to focus on keeping each part of my abs engaged and not arch my lower back when doing them
I absolutely love this channel. It’s always my go to when I have any fitness questions. I legitimately cannot thank Mr. Cavaliere enough for the amount of help he has given me with fitness and injury fixes🙏
See now you'll find that RUclips is filled with people trying to teach similar things but nobody comes close to this guy and that's purely because he has the actual knowledge that works behind bodybuilding I mean have you seen those degrees he has that pop up at the starting of every video. Big applause and immense respect for this guy.
Love your AB exercises. I started last year and as I changed my nutrition, I see the result. I did all my AB workouts with the help of your videos from scratch. Thank you for that!
Back in the 80's, the Stanford Physiology dept. did a study on ab exercise. Their results totally support what you are saying in this video. The first exercise they called the High Flying Leg Lift. Great channel. Thanks.
you need to get more extension for the best / fastest muscle growth. So like a bench you lay your back on and let your legs go below your body. Same with the upper body exercise.
You are my favorite fitness channel. The way you explain things right to the point with accurate honest info that matches other fitness channels I watch. Plus I’ll listen to someone with that physique all day. Thanks for the content
Great job you look good and healthy, also saw one of your meal prep videos, I recommend you guys to watch it 👍🏼 nothing less stressfull then just grabbing your meal before you go to work. It is so worth it. I cook in the evening and prep 4 portions of food, 2 for work and 2 to have in the evening at home. I prepare the sallad and whatever protein I cook I keep it seperate in foil paper. Just grab and go. I always use real olive oil and lemon to my sallads and I use diffrent veggies each time when I prep, to keep it interesting and to use diffrent flavours and texture that way it doesn't get boring. My body loves it and I can see it on my belly and waist, I also feel it. I feel more light, clean and energized.
@@alexspurlock3727 lololol luckily my core has been strong through 2 pregnancies and I never had bad ab separation I'm only 5 months postpartum and super lazy. I'm starting calisthenics training soon and will just automatically get a shredded core from all of that
Hey Jeff, big fan of the videos! My issue is I really struggle to not engage my hip flexors when trying bottom up exercises. I have a clicky right hip so tend to just avoid them Any advice on how I could best isolate my lower abs?
Would this help me to loose loose skin? I was about 300+ pounds I lost over 100 in 7 months. I’m looking great but I just have so much loose skin on my belly and no wear else I don’t want surgery.
AMAZING ---u actually displayed what u said u would show !!! Who does that?? usually you get a sales pitch tease and NEVER get what u thought in a video.. Thanks , u got another subscriber..
@@eastnewyorkpostalservice1849No. The only thing that will slim it down is just losing fat. More muscle will push the gut out and make you look even more fat.
I am going to be doing these two exercises and return to this comment and tell you guys the results. I will be using this comment as a constant reminder and motivation to continue doing these exercises. I am back: Ima say this only: They burn and hurt, but they sure get the job done, definitely recommend.
Thank you for showing how to do the top down cable exercise. So many people do it and I can tell they're doing it wrong. But I wanted to know how to do it right. Thank you for explaining that so thoroughly.
ab induction, (pull your belly button to your spine and hold) I know you shyttin around, but I know a person literally in that situation with a 6 pack.
I've watched a ton of your videos, and I think they're great. I especially enjoy the muscle markers and your explanation of how the muscles work together. My question though is, while I understand that having nice looking abs is a valuable goal, what physical benefit does someone get by building up their abs? What are the day to day, real world benefits? I want the nice physique but that alone isn't enough to motivate me to keep at it. I'm married, my wife is happy with my body, and I'm not planning to enter any body building contests. So why would I want to do these exercises?
Thanks for the great content! Some Questions: 1. How many reps / sets? 2. How many secs of rest in between? 3. Alternative to cable crunches with home equipment?
Depends on your goals, obviously. If you want to build muscle, research shows that 6-35 reps per set is best, and you should do 10-20 sets per week. Rest doesn't really matter for muscle growth, but if you want to improve strength, rest long enough to recover - 1-3 minutes, I think. For the third question, I don't know of an alternative, but power overs are a great exercise anyway unless you're an advanced athlete (can you do more than 35 clean reps in one set? Probably not, it's really hard)
Jeff: Thanks for the great video. I like how you add the science behind the movements/exercises, demonstrating the right, and the wrong movements to make. At age 60, I turn to your videos most often to get the best instruction. Thanks again!
*Hello* 🥰 I started doing ab crunch from last week, I lie on the floor and lift my head (keeping my knees bent on the ground), and I was feeling tension in the upper abs 😕😕 *Soon I realised that this is not working for lower abs* 🤣🤣🤣 from tomorrow I will start lifting my legs 😂 he described 2 excercises on white board,,, and I am a beginner, happy with that
Thank you for this video. I started working out a couple of years ago, and I've asked trainers what exercises works which ab muscles, because just my top four were coming in. No one has given me this advice..
@@eggzkaratejl5124yes, and how much body fat do you think they have compared to muscle mass? And how much muscle is pulling the skin? Exactly keep being in the couch.
@ducoh2093 @@joetonelli2919yes but the title of the video says "the only 2 exercises you need" which implies no variance. It's not a big deal, but that's what the OP was referring to.
I've been doing something similar to his corkscrew with a 5 lb dumbbell between my feet. It's easy and works fast and has great results for just the right level of resistance in my lower abs.
Good intro, but altogether there are at least 4+4 exercises. What I miss exercise counterbalancing this abdominal training, which by the law rule of bodybuilders, one is not recomended to train counteracting groups of muscles on the sam e day. So, probably those missing will be done done on the next day. Paul, 68, retired instructor of Karate
I mean, yeah, he shows different exercises depending on your current strength level. You pick one of the exercises for upper abs, and one for the lower abs. When the lying down top screw gets too easy, you progress to pullup bar corkscrews. It's not rocket science...
The turkish getup somewhat mirrors and blends the beginner and intermediate phases of the upper ab series. It's my go-to. I work the lowers hanging from a chinup bar.
Im gettin into my 40's im stiff and tired from work and ive put on some weight the last few years but im gettin back into diet and exercise thanks for easy explinations and good workout references 👍
Heavy on abs machine and inverted leg raise corkscrews are my staples around 10-14 sets at end of my leg workout around 1x a week. I’ve made noticeable ab development
Vertical cable crunches, jack knife weighted abb machine & standing leg raise machine with bent knees, these are the 3 I do on Tues & Thurs, violah, perfect abbs.
2:53 you can combine leg lifts with bent leg wipers. Getting the obliques in more. And if you don't have a bar, you can use resistance bands (which is what I do)
Hey Jeff thanks for all the time you spend informing us how to get ripped and stay healthy. #1 Channel on youtube. Question: are 4 hour work out sessions on different body parts to much??? Jw wasnt seeing gains anymore so I started going xtra hard in the sessions. I never get hurt but I do feel the pain again, is this ok or what should I do for better gains in your opinion? Jw. thank you again
I come from an herniated disc in c6. I was shocked to see i could not engage the upper circle crunch from my right side. I started with 0 on my right side, so I did the left side with finishing slowly (to train the right side). Now I'm at 20 from both side to get to failure. Still I feel my right side less powerful, the past injury is still getting in the way somewhere but I'm not sure where (for most of the symptoms disappeared). When I don't train I still have 2 or 3 pull ups in my backpocket (I did 10 when I trained a bit), now I have 0...I don't know how to train without beeing to hard on some hidden issue.
I will add it to my routine. Just did a workout doing corkscrew and upper circle crunch then rest and again for couple rounds. You can feel the burn in lower and middle abs. I also do compressions which apparently is also effective.
Nice variations on the standard bent knee raise and crunch for beginners like me -- it adds a twist element incorporate the obliques. I was wondering how many reps/sets to do (presumably daily), but then realized Jeff expects we will do these all day until we hit 4% body fat and have abs looking like his ;)
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/only-2-ab-exercises
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Calf pain posture issues fix?
I am going to try this
Has anyone won a program ?
@@Mike-up6hwI haven’t 🥲
Athlean give the lads a code bro
Jeff takes rest days so the weights can recover
I've must have seen this comment at least 15 times on his videos
Omfg😂😂😂😂😂
Sheesh , now that's whole another dimension
Lol perfect
😂😂😂W
Best work out channel ever. No BS. Every explanation to the point. Plus demonstration. Even after years in the gym you gain so much here. Thank you.
2:20 Corkscrew series
3:58 Upper Circle crunch series
Thanks
no exercise abs needed, if you have low body fat and you do all the other exercises, the abs will show up
Regular sit-ups is all you need. Other than that, just lose weight (fat)
@@georgesmith3022they will be visible yes but they won’t be anything to write home about
how many series or time?
Found Jeff’s videos sometime back and then drifted around on RUclips as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way. 🙏
Im a 32 year old male, ive watched your videos quite a bit and youre easily one of the people on youtube i come to educate myself on my physical health! 🥰
2:18 corkscrew
2:55 straight leg corkscrew
3:24 hanging corkscrew
3:56 upper circle crunch
4:35 power over
5:12 crunch pulldown
Yeap, those 6 are the "only 2 you need."
6 exercises somehow equals 2??? Ok then….
@@MrLucky2gunzIt is just 2. The corkscrew with 3 variations and a crunch with 3 variations
Jeff is the GOAT
Nice one
Jeff plays rock paper scissors with both hands to avoid muscular imbalance.
Hello Jeff,
First and foremost I am writing to say thank you.
I'm a 72-year-old man retired and living in Thailand. As my only income is social security I can't afford to subscribe to many websites. The videos that you offer on RUclips are phenomenal and I totally appreciate the fact that they are free. In two years I've gone from 208 lb to 175. I totally agree with you that weight loss is through diet. I use a program and have for a few years called MyFitnessPal where I track my calories my protein and other nutrients. I work out three, sometimes four times a week. I was in the martial arts since junior high school so my workout consists of 12 to 15 minutes of speedball and heavy bag and the rest of the hour is spent on strength training. In the last year I've switched to bands as the bench press really started hurting my shoulder and since I'm so intensive on punching exercises for cardio I couldn't risk having constant shoulder injuries. When I want to train a certain part of my body with a band the first place I go is to look for one of your videos on the subject. So again I sincerely wish to thank you for all that you have done and are doing. My only small request is that many times I have heard you refer to older folks as people over 50. Hey, I'm 72 and I'm not old hahaha. So maybe sometime you could give a shout out to us later middle-aged folks over 70! Thank you.
Lee Craker
by far the most comprehensive and authentic fitness channel on u tube,no other channel even comes a close second. good show jeff
youtube now has many professionals and subject matter experts giving professional level advice away, but Jeff was the first I can think of. Thank you for
everything Jeff. The world is a fitter place because of your gift.
Jeff never ceases to amaze me with his knowledge and no bs approach! I am definitely gonna incorporate these 2 ab exercises in my routine but too bad I don’t see a way to include it as extra in my AthleanX burn fat routine which I’m currently doing.
How are the results?
True professor. Teaching concepts and principles, not merely exercises and tasks.
Being a former hs wrestling coach, I spent a lot of time on weight training and cardio as part of our overall strength and conditioning program. I now see that using bands might have been more efficient and practical. I truly enjoy and appreciate Jeff's approach and techniques. I'm now 68 and use bands 4 or 5 days a weeks in various routines. Thanks.
The best sport ever!
I m 54 Jeff. And I must say 1 or 2 of these excercizes along with paying close attention to your movement patterns/ proper form.
Great Video!
Found Jeff’s videos sometime back and then drifted around on RUclips as it offered different approaches from different Instructors. When I re-discovered Jeff’s workouts it struck me how simple to follow and clear the information is - and most importantly he cuts through so much noise but offering us the the most EFFICIENT ways to hit goals. And that’s gold when there’s just so much information out there, with variations on variations. Jeff’s workouts gets me back to basics but in a really cool and inspiring way.
Finally got a breakdown of the advanced crunch pull-down. Never done it because I didn’t know what to focus on to do it right. Jeff is always the man!
Excellent Jeff! I've been following your channel for quite a while now. I'm 70 yrs old. My background, ex athlete (long & triple jumper) & martial artist. I was a ranked athlete in my younger days but haven't really done much for 26 yrs. Your channel has inspired me to start working out again. I start at the end of January with just some basic work, walking, then running & then combined some different types of exercises. After see your ab workout 22 days to a 6 pack, I started to work more closely on my abs & more importantly my food plan to achieve a stonger & better developed ab section. I'm happy to say, at 70 yrs old, I have achieve a 6 pack. It is still work in progress, body fat is down in the teens & muscular growth has improve. As well as improving my abs further in the future, I'm currently working on improving my leg strength (stage 2) stage 3 will be upper body, although, I have included a few exercises on the roman rings for ab work that also work the upper body.
I will keep you posted on my transformation & thank for the inspiration & the use of your knowledge that you have so generously shared it has been invaluable. Thank you, Jeff 😊
Wow I hope I'm as active as you at your age
@billym4144 It's just a mind set & when you get it running, it just becomes a way of life, like getting up in the morning. My goal this year is to compete in the national masters championships & finish in first place. So start today & set your goals that's what it's all about.
Cheers
One of the very few RUclipsr`s who knows what he`s doing... So many out there that are even showing exercises which are not safe. I LOVE Jeff`s approach to showing the injury free versions of the exercises. At the end of the day most of us are not professionals and staying healthy and injury free is paramount.
No exercise is safe if you are a moron and there aren't really any "unsafe" exercises. Also Jeff is one of the biggest moron's in the fitness industry and generally has no clue what he is talking about.
He is on steroids
I am 80 & I have lost 40 pounds & want to get a 6 pack at least. I would like to do a video with you so we can get more seniors in shape & better health. Could save $billions for Medicare. 😂😊
I really like the beginner versions of the exercises in this vid. Right now I’m doing dead bugs and the Pallof press and that’s all I can handle. I’m in terrible shape and have degenerative disk issues, but I think I could rotate in these at the basic level. I'd really like to work up to that Power Over. Thanks Jeff!
1st exercise at 2:19,. 2nd exercise at 3:25.. 3rd exercise at 3:58.. 4th exercise at 4:38.. 5th exercise at 5:12..
thanks hero
I mean it has a timeline lol
That’s more than two exercises.
@@vincentbartoloma7643different variations of two exercises
2 main types of exercise @@vincentbartoloma7643
Thank you for educating all of us on all of these exercise techniques ❤
Your stuff hasn’t popped up in a while. Glad your still doing your thing.
Recently, I've been doing workouts at home (stay-at-home) on the total gym which I am fairly pleased with my progress. The one thing I get jammed up on is rotating core exercises. You can only do so many wood choppers, russian twists or reverse ab crunches (total gym) till you're blue in the face. Trying these two out on the next segment.
I would love to see workouts that you can do after centralizing the pain from a herniated disc. I used to workout for 6 years until a year and half ago I herniated my L5 disc and it’s been really hard mentally and physically. Every type of body weight workout I was doing would aggravate my symptoms of sciatica to the point where I couldn’t move. I’ve finally found 3 body weight workouts that have been really helping increase my strength for the past month but I’m stuck because I want to include more but im afraid of using the wrong workout and hurting myself. The only thing I’ve been doing is my same workouts but increasing the amount and intensity. Currently I do bridges 25 reps of 3 sets, half sit-ups 25 reps of 3 sets, and side planks for 40 seconds of 3 sets on each side. I do half sit ups because it’s hard for me to do any kind of bending without aggravating my sciatica. If you could make some tips of different intermediate workouts for people with herniated disc that would be amazing
Look into Dr Stuart McGill's Back Mechanic. A great book that helped me a lot. I have DDD, torn discs and DISH.
Me too... I suffered whiplash 10months ago after I blacked out sitting on the toilet and woke up on my face/neck. I still struggle with neck and cervical spine pain. Its stopped me in my tracks regarding working out. . And it's not doing my mental health any good being so inactive never mind my physical health
hello i had a herniated disc and reverse hyper extensions saved me
I ruptured my L5-S1 disc after being rear-ended 6 years ago. I had to switch the way I did most of my workout, but for my core I found that superman extensions and reverse extension on a roman bench helped, and half crunches has less impact for me than full ROM. Basically I have to avoid bending my back too much, so half-crunches and leg raises work, but I need to focus on keeping each part of my abs engaged and not arch my lower back when doing them
try bird dogs and focus on keeping your lower back as neutral as possible. also you can try planks aswell!
I absolutely love this channel. It’s always my go to when I have any fitness questions. I legitimately cannot thank Mr. Cavaliere enough for the amount of help he has given me with fitness and injury fixes🙏
Great presentation, Jeff. Simple, common sense exercises will generally always be the most effective.
it is way to long of a video in my opinion
See now you'll find that RUclips is filled with people trying to teach similar things but nobody comes close to this guy and that's purely because he has the actual knowledge that works behind bodybuilding I mean have you seen those degrees he has that pop up at the starting of every video. Big applause and immense respect for this guy.
Leg raises & cable crunches did it for me. I could always change the angle, or put a small dumbell between my feet, but those two do it for me.
Love your AB exercises. I started last year and as I changed my nutrition, I see the result. I did all my AB workouts with the help of your videos from scratch. Thank you for that!
I'm currently on day 3 of the 22 day plan you put out several years ago its a beast.
Can you share the link for that 22 day plan?
@@BoneCollector246 ruclips.net/video/O7Bx0Qz1Xro/видео.html
Awesome video. Being a senior this helps finding out the right way to do things without getting hurt. Thanks Jeff!
Thank Scott Herman (fitness). He made these videos and Jeff just copied the series.
Back in the 80's, the Stanford Physiology dept. did a study on ab exercise. Their results totally support what you are saying in this video. The first exercise they called the High Flying Leg Lift. Great channel. Thanks.
you need to get more extension for the best / fastest muscle growth. So like a bench you lay your back on and let your legs go below your body. Same with the upper body exercise.
Keep the videos coming Jeff. And we definitely need your full workout session like you did for your pull split.
Man, your knowledge shared is always right-on! Thanks for making the world a better ... and healthier ... place. Cheers!
You are my favorite fitness channel. The way you explain things right to the point with accurate honest info that matches other fitness channels I watch. Plus I’ll listen to someone with that physique all day. Thanks for the content
Great job you look good and healthy, also saw one of your meal prep videos, I recommend you guys to watch it 👍🏼 nothing less stressfull then just grabbing your meal before you go to work. It is so worth it. I cook in the evening and prep 4 portions of food, 2 for work and 2 to have in the evening at home. I prepare the sallad and whatever protein I cook I keep it seperate in foil paper. Just grab and go.
I always use real olive oil and lemon to my sallads and I use diffrent veggies each time when I prep, to keep it interesting and to use diffrent flavours and texture that way it doesn't get boring. My body loves it and I can see it on my belly and waist, I also feel it. I feel more light, clean and energized.
arent you able to combine the 2 movements of the abs with a V up?
im pregnant. my abs dont exist right now. why am i watching this
🤣🤣🤣
Bored
guys I'm not pregnant anymore and have no excuse NOT to train abs. why'd you have to remind me? lol
It’s been 9 months now so :) congratulations and how’s the abs coming?
@@alexspurlock3727 lololol luckily my core has been strong through 2 pregnancies and I never had bad ab separation I'm only 5 months postpartum and super lazy. I'm starting calisthenics training soon and will just automatically get a shredded core from all of that
I counted more than two Ab exercises. 6:50
Great overview, just what I needed. Really clarifies what working the abs is all about, along with the different intensities as you progress.
You're the best Jeffrey
Am gonna test it tomorrow during my workout
Hey Jeff, big fan of the videos! My issue is I really struggle to not engage my hip flexors when trying bottom up exercises. I have a clicky right hip so tend to just avoid them
Any advice on how I could best isolate my lower abs?
watch
7 Core Exercises for Low Back Pain (IMPORTANT!) - athleanx
These exercises really improved my ab muscle gains and development. Thank you so much Jeff! God bless and good luck!
Would this help me to loose loose skin? I was about 300+ pounds I lost over 100 in 7 months. I’m looking great but I just have so much loose skin on my belly and no wear else I don’t want surgery.
I’m down to 170 pounds now so I lost a little over 120 pounds 9 months now I’m trying to build muscle. I workout 2 to 3 hours 5 to 6 days a week
How many reps a day?
@@kobbyhitake6898 For me between 15 to 21 for each ab exercise, two or three times a week.
I don't know what it is about this channel, but it gets me so motivated.
AMAZING ---u actually displayed what u said u would show !!! Who does that?? usually you get a sales pitch tease and NEVER get what u thought in a video.. Thanks , u got another subscriber..
Love this,
2 questions
1. Do you recommend to do these daily? Or x times/week?
2. How many reps/sets for each?
thanks!
Twice a week bare minimum although you can do it every day and be fine
@@ajarofpickles2826 Would this slim down a non alcohol gut?
@@eastnewyorkpostalservice1849No. The only thing that will slim it down is just losing fat. More muscle will push the gut out and make you look even more fat.
I am going to be doing these two exercises and return to this comment and tell you guys the results. I will be using this comment as a constant reminder and motivation to continue doing these exercises.
I am back: Ima say this only: They burn and hurt, but they sure get the job done, definitely recommend.
Best of luck. Keep us posted
I look forward to it.
Jeff wears his wedding ring on each finger for every 4 hours to prevent muscle imbalances.
Thank you for showing how to do the top down cable exercise. So many people do it and I can tell they're doing it wrong. But I wanted to know how to do it right. Thank you for explaining that so thoroughly.
I agree with about 80-90% of what Jeff says. I respect the heck out of him because he's natural (truly natural), and gives sound scientific advice
1. Abs wheel
2. Hanging raises
Thank you for the information Jeff. I hope everyone can achieve the abs they desire adding this into their workout routine :)
What if you were a wheelchair veteran and cannot lie on your back and lift your legs or your upper torso?
ab induction, (pull your belly button to your spine and hold) I know you shyttin around, but I know a person literally in that situation with a 6 pack.
Then you draw them on with a muscle marker
I've watched a ton of your videos, and I think they're great. I especially enjoy the muscle markers and your explanation of how the muscles work together.
My question though is, while I understand that having nice looking abs is a valuable goal, what physical benefit does someone get by building up their abs? What are the day to day, real world benefits? I want the nice physique but that alone isn't enough to motivate me to keep at it. I'm married, my wife is happy with my body, and I'm not planning to enter any body building contests. So why would I want to do these exercises?
Dude, thanks! I’ve only been doing these for a couple days, and it has worked every target area I’ve needed work on!
Jeff makes 5 exercises seem like 2
It's just variations of the two
So, of all those exercises, which were the only two I need?
There's really only 2, and he provided 2 variations of each depending on your level.
😂😂
"Only 2": Proceeds to teach 6
I understand the confusion, I was thinking the same thing. Two workout (top and bottom) but 3 levels each.
Yes, just get to the freakin point.
Click bait
He is also covering oblique muscles which are not part of abs
He’s showing 3 different difficulty levels for similar workouts dummy. Your comprehension skills can’t be that low, right?
Thanks for the great content!
Some Questions:
1. How many reps / sets?
2. How many secs of rest in between?
3. Alternative to cable crunches with home equipment?
Depends on your goals, obviously. If you want to build muscle, research shows that 6-35 reps per set is best, and you should do 10-20 sets per week. Rest doesn't really matter for muscle growth, but if you want to improve strength, rest long enough to recover - 1-3 minutes, I think. For the third question, I don't know of an alternative, but power overs are a great exercise anyway unless you're an advanced athlete (can you do more than 35 clean reps in one set? Probably not, it's really hard)
Jeff: Thanks for the great video. I like how you add the science behind the movements/exercises, demonstrating the right, and the wrong movements to make. At age 60, I turn to your videos most often to get the best instruction. Thanks again!
I am tired just watching
You know these works when you see jeff face becomes a tomato.
Well...that's OK, as a tomato is a fruit; that's much better than becoming a vegetable! js
Im watching this while eating skittles
How about pizza🍕 .
I'm eating ice cream,and a lot of it,but at 65,might not have six pack,but pretty dam close
Lol
Im smoking a bowl..😅
*Hello* 🥰
I started doing ab crunch from last week, I lie on the floor and lift my head (keeping my knees bent on the ground), and I was feeling tension in the upper abs 😕😕 *Soon I realised that this is not working for lower abs* 🤣🤣🤣 from tomorrow I will start lifting my legs 😂 he described 2 excercises on white board,,, and I am a beginner, happy with that
Thank you for this video. I started working out a couple of years ago, and I've asked trainers what exercises works which ab muscles, because just my top four were coming in. No one has given me this advice..
The only way to get a 6 pack is to be sub 10% body fat… it doesn’t matter if you train abs or not, you’ll never see them if you’re not lean enough!
Yeah you can. Body builders that are massive have visible abs because they train them
While this is true, ab exercise does help them become more defined at 10% and even visible at higher body fat percentages
@@eggzkaratejl5124yes, and how much body fat do you think they have compared to muscle mass? And how much muscle is pulling the skin? Exactly keep being in the couch.
What about Eddie hall
My abs are clearly visible, and I stay between 13-15%. They still show higher than that.
Is it me or are there more than 2 exercises? 🤔
yes but what he is saying that you only need to pick 2 of them, depending on your level. The stronger you get the more advanced you can go
Called variations for skill levels
@ducoh2093 @@joetonelli2919yes but the title of the video says "the only 2 exercises you need" which implies no variance. It's not a big deal, but that's what the OP was referring to.
you look like obama with hair
😂😂😂😂
This is all u got to say ?!! Seriously
Bruh
I've been doing something similar to his corkscrew with a 5 lb dumbbell between my feet. It's easy and works fast and has great results for just the right level of resistance in my lower abs.
Good intro, but altogether there are at least 4+4 exercises. What I miss exercise counterbalancing this abdominal training, which by the law rule of bodybuilders, one is not recomended to train counteracting groups of muscles on the sam e day. So, probably those missing will be done done on the next day. Paul, 68, retired instructor of Karate
Why not
2...proceeds to show like 6 exercises
I mean, yeah, he shows different exercises depending on your current strength level. You pick one of the exercises for upper abs, and one for the lower abs. When the lying down top screw gets too easy, you progress to pullup bar corkscrews. It's not rocket science...
Jesus Loves you all very much!!!! God Bless everyone!!!!
Jeff Cavaliere: JC
Jesus Christ: JC
Coincidence? I think NOT!
The turkish getup somewhat mirrors and blends the beginner and intermediate phases of the upper ab series. It's my go-to. I work the lowers hanging from a chinup bar.
I have a lower back issue curved spine, I struggle with abs sets due to this, these look great I am definitely trying thes this week - thanks
Im gettin into my 40's im stiff and tired from work and ive put on some weight the last few years but im gettin back into diet and exercise thanks for easy explinations and good workout references 👍
Helpful, informative, and effective as always! God bless and good luck Jeff! 🙏❤
Heavy on abs machine and inverted leg raise corkscrews are my staples around 10-14 sets at end of my leg workout around 1x a week. I’ve made noticeable ab development
Vertical cable crunches, jack knife weighted abb machine & standing leg raise machine with bent knees, these are the 3 I do on Tues & Thurs, violah, perfect abbs.
I dare say you give some of the best exercise direction on RUclips. Cheers may you become infinitely successful as you help so many. Dr. Ginge
2:53 you can combine leg lifts with bent leg wipers. Getting the obliques in more.
And if you don't have a bar, you can use resistance bands (which is what I do)
I never leave comments, but this video is perfection.. very helpful
Hey Jeff thanks for all the time you spend informing us how to get ripped and stay healthy. #1 Channel on youtube.
Question: are 4 hour work out sessions on different body parts to much??? Jw wasnt seeing gains anymore so I started going xtra hard in the sessions. I never get hurt but I do feel the pain again, is this ok or what should I do for better gains in your opinion? Jw. thank you again
I come from an herniated disc in c6. I was shocked to see i could not engage the upper circle crunch from my right side. I started with 0 on my right side, so I did the left side with finishing slowly (to train the right side). Now I'm at 20 from both side to get to failure. Still I feel my right side less powerful, the past injury is still getting in the way somewhere but I'm not sure where (for most of the symptoms disappeared).
When I don't train I still have 2 or 3 pull ups in my backpocket (I did 10 when I trained a bit), now I have 0...I don't know how to train without beeing to hard on some hidden issue.
Great advice and I like how you showed all different levels from beginner to advanced.
Always provides the best information and helps me to perform my exercises correctly. So glad I found Athlean-X!
This is.. really good, actually!! Kudos to you for doing such a good job!! It's hard to find videos like this!
EXCELLENT!! Like the 2 exercises; beginner, intermed and advanced AND how not to do them! Got similar 2 exercise for the delts?
This gentleman is way out of my world in exercising. Color me subscribed!
Excellent clear explanation. First half of the video is perfect for beginners like me. Thank you!
Love these tips, Jeff. Thanks so much!
I will add it to my routine. Just did a workout doing corkscrew and upper circle crunch then rest and again for couple rounds. You can feel the burn in lower and middle abs. I also do compressions which apparently is also effective.
Amazing advice!
Yep good stuff. Did these exercises in the military before. You will see results. And it actually helps the lower back too. Thanks buddy 👍✌️💯
Jeff I still do your 7 min abs to the day and I'll add this into my routine. Thank you cause your exercises work plain and simple
this is great. would love to see more of these for other areas (like glutes, shoulders, etc)
Nice variations on the standard bent knee raise and crunch for beginners like me -- it adds a twist element incorporate the obliques. I was wondering how many reps/sets to do (presumably daily), but then realized Jeff expects we will do these all day until we hit 4% body fat and have abs looking like his ;)
Absolutely terrific. I tried the variations that are my level and I already feel like flashing my abdominal plate.