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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY)

The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY)

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Rating: 4.5; Vote: 2
What would you say if I told you there were only 2 ab exercises you need to do in order to get a six pack? In this video, I am going to show you the two ab exercises that should make up the bare minimum of your ab workouts. Not only are these two abs exercises great for building a six pack, but they will also help you develop a strong core. Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection. In the case of the abdominal muscles with a wide variety of exercises, namely the rectus abdominis and the oblique muscles; you need to train them through not only their functions, but you also need to target the different areas of the core muscles themselves. Believe it or not, you can actually preferentially influence the upper and lower portion of the abdominal muscles based on where you initiate the movement from. Once you add in the fact that you need to include rotation to target the obliques, you can start to build your game plan from there. Another thing to note is that instead of choosing just two exercises to build a six pack and strong core muscles, you will be choosing two movement patterns with 3 simple exercises (one for each ability level. Not every ab workout needs to include both of these movements, but a complete training plan for your back will at least build off them or include them at some point. Keep in mind, any body fat that is covering your midsection will prevent the appearance of the 6 pack abs that you are looking to develop. All the most effective ab exercises in the world will never give you a six pack unless you have a solid nutrition plan to remove the belly fat covering your stomach. That said, the first pattern is to initiate the movement of the abs from the bottom up, or moving the pelvis up towards the upper body. An example of this would be reverse crunches. However, in the pursuit of including the oblique muscles, you need to add rotation to this movement. We choose bottom-up rotation first as that is the more difficult of the two movements. This is because of the weight of your legs acting as extra resistance. As a beginner, you will be performing a reverse corkscrew with your knees bent. To do this, you will perform the same movement as reverse crunches, but instead of bringing your knees straight to your chest, you will bring them up at an angle towards your side. An important note is that when you are bringing your knees towards your upper body, you want to clear your pelvis off the ground so that your butt no longer is contact with the ground. Return to the starting position and repeat the movement but target your knees to the other side. For intermediates, you will be performing the same exact exercise as the beginners, but instead you will be increasing the range of motion by keeping your legs straight instead of bending your knees. Remember to get that pelvis off the ground when your legs come towards your upper body. The advanced trainees out there have a different exercise to do which is a variation of the hanging leg raise called the hanging corkscrew. Hanging from a pullup bar, you will raise your legs towards your upper body and at an angle, just like the beginners and intermediates. The concept of moving your pelvis along with your leg lifts is the same here as well. The second pattern is to initiate the movement from the top of the rectus abdominis down towards your pelvis with rotation included. That means the traditional crunch as an abdominal exercise won't cut it. As a beginner, lay on your back and put your hands behind your head with your elbows wide. Instead of crunching straight up, you want to crunch in a circular motion. Bring your weight to one shoulder blade, clear them off the ground, bring your weight to the opposite shoulder blade, then have both in contact with the ground before repeating. Keep your neck relaxed as pulling on it will increase the threat of neck strain. The intermediate core exercise is the power over, similar to a traditional power up (a variation of the basic crunch) but instead of reaching straight up, you will reach with one arm over head to the opposite side, rotating your torso. The advanced guys will perform a cable crunch pulldown. At a cable machine with a rope attached, kneel down facing away from it while holding the ends of the rope on either side of your head. Crunch down and at an angle to target the upper rectus abdominis muscles and the obliques. No longer relying on body weight, this exercise is guaranteed to increase your core strength, as long as you do it as I show you in the video.
Date: 2023-06-16

Comments and reviews: 20


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
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I have added every week to my routine, to where Im doing a heavy PPL (PPLxPPx) but adding these just wont work. My spine is just too broken. Its bad enough with the scars on my abs from being opened up. I wish I could work the abs somehow though. Im reading through Dr McGills book and I just cant get past the restrictions on what causes pain. Any bending of my spine is out it seems.
But, still do pulls, pushes, and there I am seeing amazing results, so 2 outta 3 aint bad.
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Jeff, I love you but the content is getting really repetitive. You just gave us the ONLY video on how to get abs video. Maybe you could make some training videos where you actually do a full training session, or vlog? Maybe you could coach a bodybuilding competitor and make him super successful the healthy way. Maybe you could show us how you make your products. Do you test for heavy metals? Do you have thoughts on phytochemicals like apigenin?
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These two exercises are not bringing enough stress to abs so people with average fat (where most of us are) wouldn't get their abs visual. So they either have to get more lean, which is tremendous effort given already low fat levels, or put more stress. I'm voting for more difficult abs exercises like hanging legs rise or extra weight on Roman chair.
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1. Concept2 rowing.
2. Overhead press
3. Squatting
4. Deadlift
5. Pull-up.
6. Farmer Carry
7. Larsen Press
Do these properly and you never have to do focused AB work.
Your abs are there to keep you erect, not to curl. Every minute wasted curling and crunching could be used to do something effective.
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. oh lord facepulls, an indispensable daily physical prayer has to include abs, it's not a matter of fanaticism, it's winning our bets, to beat existentialism, ah, by the way, it was a good physical prayer, full of romanticism, that bring US all together.
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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.
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Jeff, what do you make of the claims that people should not do an exercises involving curling (ie situps) because you're basically training spinal instability? Dr Aaron Horschig is one person on this bandwagon, but there are many others.
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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?
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Jeff i love your workouts and videos. Is there an abb workout youd reccomend for someone who wants to train obliques and is an advanced lifter but due to horrible lower back is quite limited on twisting movements? Thank you so much
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Almost a great video. Please lose the music on these. Distracting and so unnecessary. Who in the world cares about music in a scientific workout video? I mean besides some sound editor who needs to justify their pay.
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I only lasted until the 1. 45 seconds mark. I couldn't stand that ANNOYING background noise any longer. I've been listening to you for years but I'll be forced to go elsewhere if this becomes a regular occurrence.
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Hey for the ground experiences any alternatives to these with same affect? I had surgery on the left side of my tail bone 7 years ago and still gets inflamed when doing ground or incline ab bench
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Hi Jeff. Thanks for another great tutorial. Considering all of the variations you have shown, all of them should be performed 45-60s? How many sets? If I have missed something. Sorry to bother you.
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Cable crunches were a god-send for me. I have lower back issues and this was the only way I could work my core until it got strong enough that it allowed me to move onto other core exercises.
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Hi Jeff, I have a question for you. When I squat I tend to place my left foot a little forward. Does that happen only because my right leg is stronger or is there any other potential cause?
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00: 48 - make sure our nutrition is in check, eh? It's simple, Jeff: eat plants. What's your justification for paying for the murder of sentient beings when you can just eat plant-based?
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Hey jeff, what to do when your leg gets tired before the abs. mostly there is atleast 5 reps remains for my abs. But my legs hurts so i cannot continue and have to take rest.
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I ve been doing weighted dragon thrusts based on a different video with 30lbs of weight on the legs. I wonder if there s a way to work rotation into those dragon thrusts?
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My lower back normally always activates when I do abs so it s a struggle for me to find a ab workout that doesn t kill my back. but that cable pull down murdered my abs
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