Ab Exercises Ranked (BEST TO WORST!)
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- Опубліковано 5 чер 2024
- There are many different ab exercises, but which are the best of the best and which exercises for abs should you avoid? In this video, I’m breaking down fifteen 6 pack ab exercises to come up with the ones you should focus your effort on and the ones that you are likely better off avoiding all together.
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The key to this selection of movements is that they are all popular abs exercises for men or slight variations of them.
Likely, you are doing or have done many of these at some point in your ab training. The key is determining whether or not you have wasted some time on exercises that aren’t giving you the type of results you are looking for.
We start at the bottom of the ranking chart with the worst ab exercises for men and women
Here we have the basic plank, russian twists, dumbbell side bend, lying leg raises and the bicycle crunch. You may be surprised at the inclusion of some of these movements but there is a reason why each of them are mentioned at the bottom. The criteria for selecting and ranking these exercises for abs in this way is based on the need for equipment, ability of the exercise to scale to all ability levels, danger of the movement, or the simple ineffectiveness of the choice considering that there are much better alternatives.
When it comes to the Russian Twist, I actually like the exercise. The problem is, it is probably the most commonly misperformed exercise in the gym for abs. Too often, people do not rotate at all on the exercise and instead tap their hands side to side. This turns this move into nothing more than an isometric with very little benefit to your six pack.
Likewise, the bicycle crunch is regarded as not only one of the most popular ab exercises but one that is most capable of giving you six pack abs if you do it. The problem once again is, due to this high praise many many people do it. However, most do it incorrectly. The lack of rotation at the shoulders is evident and it turns what should be a good move into one that is commonly done wrong.
The obvious choices for the bottom of the rankings are the dumbbell side bend and the lying leg raise. Both of these add unnecessary stress to the low back by either overworking the quadratus lumborum or the hip flexors. The goal of any best ab exercise is to be sure it’s actually working the abs primarily. Neither of these do that.
The basic plank is one of my least favorite exercises for abs since it is too easy and remedial for almost all doing it. You need to find a version of the movement that is challenging enough to knock you out of being able to do it in 90 seconds or less.
Moving up the chart from the worst to the best ab exercises, we have the better category. Here we have the hanging leg raise and the ab wheel rollout. These are actually good movements as well but they have major limitations that renders them less globally successful in helping everyone that does them. For instance, if your grip strength is weaker than your abs then you are likely to have to come down from the bar before your abs fatigue on the hanging leg raise.
Up the scale even further we have the better still category. Here you find the hanging knee raise, hanging corkscrew and the single sided slow carry. The hanging knee raise is an improvement on the hanging leg raise since it minimizes the tendency of the hip flexors to become too dominant in the movement.
The single sided slow carry is an amazing way to build up your lateral pillar strength of your core and abs. You will see that in order to keep your shoulders level you have to contract the opposite side oblique hard. The extended time under tension by walking slow is going to add an extra demand to your abs.
The almost best category gives us some ab exercises that are amazing. The swiper works the lower abs while ensuring that you lift your pelvis instead of your legs. The gymnast tuck is a home option that also hits the lower abs hard. The levitation crunch works the upper abs with a minimal ab exercise that anyone can do, and the side bridge twist involves rotation as well.
The best ab exercise however is the sliding tuck. This bodyweight ab exercise can be done with just some socks on a slick floor. The key is to not pull with the hip flexors but rather to hinge the pelvis into posterior tilt with the strength of the abs. Add a slight turn at the bottom and even pull in the knees if you desire more lower ab exercises.
If you want to start building your own ripped 6 pack abs, be sure to head to athleanx.com via the link below and check out the ATHLEAN-X training programs.
If you are looking for ab workout videos that you can follow along to or more ab exercise breakdowns, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
Looking for an intense ab workout that takes just 7 minutes? I promise you'll LOVE this one: ua-cam.com/video/DHD1-2P94DI/v-deo.html
How many times per week do you recommend it?
bro i need to care my neck. i have hernia. so can you help me to build my sixpacks and any risk for my neck. for ex your 2nd excersize makes so much pressure for neck
Hey personally the plank is great but if you have mastered plank, I suggest you use a weighted vest.
Paloff press??
I think 🤔 JEFF crossed out the "Russian Twists" because it has the word, "Russian" in it. 🃏 😆 🤣 😂
Hell yeah *slowly watches all my exercises on my list get red Xs*
If u doin them right, its ok right ?
@@glitterbabyangel7104 well yh but if you incorporate some of the other exercises later on, you’ll see the benefit a bit more in building the abdominals and core strength.
they’re bad because most people do them wrong
Hahaha I agree.
Bro I was literally laughing my ass off it was the same with me lol I was damn Jeff I thought I was doing ok but I guess I don’t know shit 😑😂😂
When Jeff gives someone the middle finger, he uses all 5 fingers. To prevent imbalances.
😂😂😂
Is he natty
🤣🤣🤣🤣🤣🤣
@@Dave_Menz_p4p_number_1 most likely his physique is for sure obatianable after years of hard work
@@Dave_Menz_p4p_number_1 definitely
Better Still:
Hanging Knee Raise: 7:05
Hanging Corkscrew: 7:53
Single-Sided Slow Carry: 8:37
Almost Best:
Side Bridge Twist: 9:32
Levitation Crunch: 10:11
Swiper: 10:55
Gymnast Tuck: 11:38
Best:
Sliding Tuck 12:30
Because of this workout, I'm only doing the tuck. Anyway effort comment sir wil!
@@TeamMananapwhat do you mean?
this man has changed my life, i use to struggle with gaining weight, 5ft 6in and wieghted 125lbs, now almost 2years later im 165lbs! jeff never stop your videos, you've helped me correct so many wieght lifting mistakes
Can i do basic push up thousand?
For exhanged for over all stats improvment
💪🏿💪🏿
holy shit man , great work and inspirational-- i'm your height and was around 147 with a gut - high cholesterol test motivated me to get healthy and now am at 131 with no gut but still THIN -- seeing some minor muscle tone, but hoping to start increasing weight with muscle!
@@bacarolle You got this man keep it up 👍
Struggle with gaining weight? It's just basic science - Calories in, Calories out. Don't need exercise to gain weight tbh.
Jeff's next video: why sliding tucks are killing your socks
Ok, this one got me😂
hahaha
Underated comment 🤣
i was thinking of the number of socks i will kill performing that move when I saw Jeff doing it xD
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
Worst:
Russian Twists: 1:09
Bicycle Crunch: 2:05
Dumbell Side Bends: 2:50
Planks: 3:40
Lying Leg Raises: 4:28
Better:
Hanging Leg Raise: 5:15
Ab Wheel Rollout 6:06
Better Still:
Hanging Knee Raise: 7:05
Hanging Corkscrew: 7:53
Single-Sided Slow Carry: 8:37
Almost Best:
Side Bridge Twist: 9:32
Levitation Crunch: 10:11
Swiper: 10:55
Gymnast Tuck: 11:38
Best:
Sliding Tuck 12:30
Thanks.
I love you
MY MAN!
👌👌
You're the MAN
I did the gym tucks and slide tucks. I finally felt a intense core work out. Thank you, Jeff!!
Thanks, Jeff! I had no idea how many ab exercises are out there and I’m still learning. I just want to make sure I’m doing them safely before I commit to many of them 😊
I'd be shocked if Face Pulls are not the winner of this.
I think it’s because people tend to use too much of their hip flexors on that exercise
@@CrimsonCreationAGM legendary comment
NON NEGOTIABLE!!!!
🤣🤣🤣
Lmao damn dood I almost spit out my coffee
Jeff has trained his body so hard that he falls asleep if he ever does a plank.
Possible . The world record is 10hrs
I don't have any friends because they are ashamed of the videos I upload. Are they really that bad, dear abi
@@AxxLAfriku yep
@@justinkennedy5387 precisely 8:15,15
Plot twist, thats how he sleeps.
Hi, as someone that had lower back injury in the past , I have found that 2 of your exercises are a perfect fit for me :
Single sided slow carry and the swiper.
Thanks and keep up the good work.
This is good to know! I’m just starting out, but I have a very sensitive back.
Thanks for the videos. I am 52 and still pushing forward with major back injuries and I have other issues with my joints as well but due to your guidance I am able to properly train my body and keep on going while protecting my body. Some of my joints are getting relief now because I am doing things more properly. Thanks for your body safe approach, it’s so helpful. I have all your body part exercise rankings in my lists. Tnx again.
Please do this with all muscle groups if possible. This is pure gold.
FAX
Could not agree more. I love seeing tier lists of what’s good and what’s better than good. Even the Russian twists my gym teacher recommended and I feel like this guy should be my fitness teacher.
Keep em coming please!! Great video!
@@AlejandroW90 Russian twists are good when done correctly. They’re just very difficult to do correctly.
@@aaronharman5431 They are in no way hard to perform correctly, its just that no one does it. (or rather knows that they are doing it wrong)
I do a 10 mins workout with all the worst excercises…🤣
same
Us
literally me the past two months but now after watching this i’m like ....tf i do now
@@melissa6185 top 5 exercises?
If it makes you feel any better, he said some of them are the worst only because they’re not done properly So if you can do the correct motions then you should be good (p.s. I Love your pfp 😁)
Fantastic excersises explained logically which produce significant results. I’m 68 and now have managed to develop a noticeable 6 pack thanks to you 👍
this guy have muscles i didnt even know they exist
The pro of working out of a gym.
well this level of definition and mass can only be achieved if you focus your entire life on it. don't be hard on yourself :) we're all just doing this for a hobby
HE'S A TWIG. The tape makes him look more impressive than he actually is.
@@melvinreed4136 A twig? This dude is ripped. Don't hate, appreciate.
@@melvinreed4136 and what are you I might ask? You don't look very muscular from your profile picture
The biggest problems i have with stuff like the plank and side bridge is that i get tired in my shoulders before i feel anything in my abs.
wrong angle and your shoulder hurts for a week. wrong foot angle and your ankle hurts for a week too haha
extend your arms further infront of you. i promise you you will feel it in your abs then. the further you extend the more intense it will become. your welcome :)
I cannot do the side plank. My shoulders cant
My back (iam 16)
I used to kill planks for 5 minutes plus when I was younger in the military, but 26 years later and back problems, I just do the gravity crunches which concentrates more on the abs without the work of other muscles... but then again, other ab exercises works other muscle groups so why not? if you're physical condition such as injury does not stop you from doing these exercises, why not hit two birds in one stone? If you're shoulder tires out before your abs, stop and continue with ab crunches... I'm not an expert, but that's what I would do...
I agree on the most of the worst exercises. I can do most of them without a problem when I was younger, now 45 with back injuries, I'm limited to very few, but managed to keep my ab strength up to par... I wished the military stops these exercises that injures soldiers farther down their career...
So helpful. Thank you! I did the Swipers today, really feel that core ripping.
Sit ups: am I a joke to you?
Jeff the type of guy who would roll to the both sides during his sleep, so that his obligues won't be imbalanced.
Lmao ultra instinct
Jeff's the kind of guy who jerks off with an overhand grip to avoid internal rotation of the shoulder
lmao
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
Get new material. This shits old af
I've watched probably 100 workout videos in my 10+ years working out, and yours have helped the most without being snarky, trying to funny, and just using SCIENCE! Love it. Thank you.
Same.
well, i liked the video to. But where did he use science?
He just used common sense.
If you want to have science behind it, you should watch people like Jeff Nippard. They introduce you to studys etc.
AthleanX- Putting the science back in strength
7:50
@@HitHeilerDerHohnEinerSure Not in this one but in some video he does and I assume that's what OP is talking about
You’re joking right?
Thank you for your videos. They're extremely helpful in helping understand the particulars of the targeted areas. I particularly enjoy these ones with the best of the best
Very insightful, I'm always learning from your videos.
Keep them coming!
The problem I have with this video is most of the exercises you approve of, many people cant do at all. It is our job as trainers and teachers to help people do these exercises right to bump them into a better category. I would never start out a new client just coming in to exercise a hanging leg raise.
As for the Plank. It is basic for good reason. A good plank is the starting point of a good push-up, good mountain climber and yes,even the one that is in your “Best” Category, the sliding tuck. It is more about starting out with the most basic and adding layers on to make it more challenging. I would never start someone new on Sliding Tucks with out teaching them the basic plank first.
In conclusion, I can see this video discouraging people from starting to exercise. Some of the comments I have read have even stated “Well I guess I should not be doing Russian twists.” Rather then phrase these exercises as good or bad, teach people how to do it right and break it down for them. Because most people, especially new, will not be able to do all of these much more advanced hanging exercises.
I could not agree more. I really love planks for example because it's a compound exercise, basically just love an excise that does not require gym equipments. But this man just discourage beginners to avoid basic ones before advancing.
He specified in the video that planks were not good if you could go for a minute and a half or more. This implies that they're fine for beginners, and that Jeff is talking to people while been exercising for at least a few months.
@@alecbader7433 First I want to start out with a disclaimer that this is not meant to belittle you or talk down to you in anyway. Everything I say below is with respect and just trying to prove a point. I just want to say this because written words can be lost in context and I don't mean to sound like an asshole or hostile in any way. On to the point!
Though I get what you are saying about the plank, the name of the video and the fact it gets a big red X through it contradicts your point to him implying he means it is for beginners. The big red X carries more weight. I know this seems like a nitpick, but really, it is all about how it is being presented. The presentation should not contradict what is being said.
As to your point about this video gearing more towards people that have been exercising for a few months. His argument specifically with the russian twists is its bad because most people do it wrong. Then teach people to do it right. It is our job as trainers to make sure people do these exercises correctly to get the most out of them. If a trainer cannot teach their clients to do an exercise correctly, it is not the exercise that is the problem. It is the trainer (or the client depending on their limitations. in which case, provide a different option).
Again, my main problem with this video is that most of the exercises in the "Best" category, are exercises many will not be able to do even after a few months or even years of training, do to physical limitations, whether that be weight, injuries etc. If this was an "AB progression" video rather than a "best to worst" video, than it would be much more accurate.
Teaching exercise is all about providing options and progressions. Because with the many injuries and limitations people have, making a best to worst list just limits these people even more. Now I wont deny that there are better exercises than others. But in my opinion, this list just is not accurate. Especially when the excuse is "I can't teach people to do it correctly, therefore it is a bad exercise"
@@mpkonsko fair
@@mpkonsko I understand what you’re saying and I somewhat agree with you. Although he does in fact say how to perform the Russian Twist correctly. If you listen to what he says when talking about the correct form of exercise (1:38) he states that if you twist your elbows behind your back, it becomes a good exercise. The problem is that people just tap their hands on the side and don’t actually twist their upper body.
Summary: Do face pulls.
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a good day
@@mnassif3809 who tf asked
Totally 😂😂😂
@@mnassif3809 HAIL SATAN!!
@@JR-vt7rb why bro
Thanks that helps it's always so hard to choose what to do if all you have is google but your explanations are really clear and lets me decide for myself. Great vid!
You do really fantastic videos and I always learn something watching them. Thanks!
of course, the "best" one looks like its the hardest and most awkward to do. lol
Ikr, ive never seen someone do that last exercise in my life. Sliding tuck lol more like sliding truck
yeah i aint doing that shit in the gym .. i prefer doing it at home lol
Like imagine doin it in gym, i will be meme of that gym, would awkward to visit again
I did that before. It better than it look.
Is not that hard. Looks hard @andrey
In a parallel universe, there is a Jessie who uses Jeff to show the wrong exercise movements.
I’d like to see the videos in that universe
😂
Excellent! Please do with all exercises. It is helpful to watch your body as one can actually see the muscles working. Thanks for all you do!
I've been in superhuman shape while in the military and all those exercises help out in one way or another. Every exercise works a different group of muscles and when you get good at one try a new one and it'll be hard even when you think it targets the same muscle group. It's like when you think you're in shape for basketball and go play soccer but realize it's difficult.
I think I'll go with the proffesional PT advice over the big green weeny, thank you very much mister murder man
@@bobrobe7121 this is the most beta male pathetic comment I have ever seen on the internet. I don’t condone bullying but I literally feel like you need it 😂
Go get us more oil why risking your life and getting shit for a pension when you get old. LOL THANKS
@@bobrobe7121 if you were bright you’d take both of their advice lol everything this guy said is completely true. i can promise that if you went from no ab training at all to only doing the workouts in the “worst category” you’d still make plenty of progress
@@bobrobe7121 you sound salty. If it work for him great you just sound like someone who was in and really shitty at their job and got upset that he mention the military
You were my first youtube fitness channel since i was a kid. Thank you for everything ❤
I'm so tired I thought Levitation Crunches was Leviathan Crunches
even cooler name
me too.
Leviathan Churches
Done the same thing reading your comment
@@firetroy1 forreal tho
Single sided slow cary, 8:37
Side bridge twist, 9:32
Levitation crunch, 10:11
Swipers, 10:55
Gymnast Tucks, 11:38
Sliding tucks, 12:30
0
This is such amazing valuable information for me who is a newbie and also a student without income, meaning I can't hire a coach. Thank you so much for your amazing videos and chanel!
Was looking for a bench for hyper back extensions, sit ups, and flat bench. ua-cam.com/users/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
search athleanx 6 pack 22 days
In honor of Jeff's birthday:
People singing happy birthday to Jeff
Jeff: it's killing your gains
Living is killing your gains
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
next video: *BIRTHDAY CAKE IS **_KILLING_** YOUR GAINS*
*breathes
Jeff: wrong
These videos are awesome!! Your thorough instructions and explanations eliminate the fear of injury, especially for a senior trying to improve balance and strength after many years of inactivity. So sad these things aren't taught in schools to be utilized throughout life!!
9:32 side bridge twist
10:11 levitation crunch
10:55 swiper
11:37 gymnast Ab tuck
I am learning a lot! Thanks
I think the amazing thing about this channel is how they consistently come up with new and informative content. How do these people never run out of ideas? Long live Athlean X
Jeff: A genius in fitnes and exercise science
Also Jeff: Thinks what he drew at the end resembles a star 😂😂😂
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
To be fair, it's tough to draw it from the outline like that.
Your videos are insanely good. Really, you’ve helped me in understanding on how to focus on each exercise you display. Your videos would be perfect if they were just a bit more organized. If you add time stamps for your video so we can go back to specific exercises this would be a real save for us. Like how other videos break up their videos into sections then I can click the section to find a specific talking point or exercise you are explaining. Really, great videos. Thank you.
Thanks a lot it really helps without straining youre muscles or have pain after. Respect that you are helping out everybody that are trying to better themself.
I need a ranked episode for each major muscle jeff. this is great for knowing what to do in the gym when you’re just getting started👍🏽
I’ve been working out for 2 years now with great results. And Jeff your videos were amazing and so educational. Thanks dude for being straightforward and using science to support your advice. You’re great thanks for all the vids!
i'm doing barbell training and have been looking for movements that work the same movement patterns as the major lifts, but with the resistance going in the reverse directions. i noticed how all of my upper body exercises are balanced - dips:rows, ohp:pullups - but squats and rdls dont have reverse movements. knee raises/reverse squats are the obvious compliment to the squat, but the equivalent compliment for rdls wasnt as easy to see. thanks to this vid, i realized that the gymnast tuck is like a perfect counter for the rdl as a movement, and as a bonus it can be assisted (on an assisted dip machine) or weighted with a chain belt+plates. i have my critiques of jeff and his penchant for limitless exercise variety as it creates option paralysis for the viewer, but on the other hand i actually really appreciate him showing me this particular exercise, so imo there is definitely merit to what he does. i think the tuck is really helping me correct some things in my body and after just 2 sessions, it is actually bringing me some serious pain relief to my core and back. i can feel unused core muscles awakening, spasms loosening, alignment shifting, and pressure coming off of nerves and dear god it feels so good. thanks so much jeff.
Thanks, I found that "Best" is the best. Now I only do the "Best". I use to do all on the chalk board.
I’ve been here awhile. Planks are gonna be the worst. Guaranteed.
so true
Yessir. Planks promote bad posture by rolling your shoulders forward and works your arms and legs more than everything.
Planks are tough and useful for overweight people.
@@ag135i yeah, we people with a weak core can get benefits from planks
As someone with back problems on the mend, planks are actually quite beneficial when done properly. Boring yes, but helpful
Jeff’s best abs exercise - face pulls
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
@@mnassif3809??
Some of the exercises are based on level fitness, 😢which is based on individual core strength to begin with. Depending on where you are in your fitness journey. The “best” category is obviously harder then the first one’s crossed out in the beginning. Thank you for showing how to execute properly. Your amazing!!
Excellent, as always. Thanks, Jeff.
Still making quality videos after all these years. Great stuff Jeff!
This sounds like a great series Jeff! Do it for all parts starting with leg exercises.
Jeff, yet another to notch presentation. Thank you!
Thanks Jeff. Excellent information. Now I am searching a video about: Abs Machine Exercises (Worst to Better!)
Jeff: ab exercises are killing your gains.
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
@@mnassif3809 wow so many fallacies so many factual inaccuracies so many things that directly contradict God's words its hard to know where to start
Most importantly if you're hearing voices see a doctor
ua-cam.com/video/zjD_ZCAG9jc/v-deo.html
@@mnassif3809 If you talk to god, you're religious. If god talks to you, you're psychotic. Please go see a doctor :)
LMAO so true I don’t believe this guy I’m out
I like using the glider discs for the plank tucks. Or TRX plank crunches. No lower back pain and includes the stability of the entire core and has free range so you can hit rotation and target obliques. Great video!
Great Video!!! I need to start doing something ASAP!!! Love the knowledge.
Yer a genius Jeff! I'm a senior and am making MUCH better progress than the pre-Covid 5 days a week at the gym before work. My girlfriend can't get enough of my new form. It was "okay" before.
Awesome video content. It opened my eyes and made me adjust my technique to do the exercise in a the way you described it is meant to be done. The result is amazing, thank you so much and hope to see more videos on your channel 🙏🏻
Jeff: Big red X on the Russian twists.
Яussians: So you've chosen death
So u have chosen war🤣
If he dies, he dies
Лев: uses faux Cyrillic
Russians: Siberia is where you live now
@@jackevans3609 Syberia IS where I live
@@lev_lvowitch of that I had no doubt
Glad I Subscribed This channel I Learned Many To Improve My Exercise
Wow ! Excellent and motivating video. Thanks a lot!
Come on Jeff, we all know the best ab exercise is the face pull. You won't trick us this time.
Edit 1: He made a slight typo. Where it reads "Sliding tuck" he clearly intended to spell "Face pulls".
Not doing facepulls on abs day is killing your gains
I know this is a joke but face pulls can't work your abs but still a great exercise as Jeff says all the time.
@@ryancampbell5246 Says who? I could do facepulls lying on a bench using my abs just as easily as I can standing up you just have to get a little creative
@@msihcs8171 True but doing regular face pulls puts no muscle tension on the abs.
Nope
Jeff think about everything so we avoid future injuries and are more efficient thanks Jeff..
Great work!!
Das ist das beste Kanal ! Dankeschön!❤
please do more videos like these! This was extremely helpful. I just started going to the gym this year and definitely need more educational videos like this :)
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me as I have more trust in god) it proves a god exists to me.
Also it night only be 6 hours for you at first but i suggest taking it slow and working up to trusting that god can make you sleep 4 or so hours
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a good day 😊
Hey Jeff, could you do a video on glaucoma and workouts? Turns out resistance training can spike intraocular pressure that can damage the optic nerve. It would be great if you can talk about how glaucoma patients can continue with their fitness goals without causing further damage.
You are right, how did not most people realize that but the good thing is, I have been doing the good ones.
Oh yeah! Those sliding tucks are awesome, easy to do and feel great!
The last one is awesome. I totally forgot about it. I used to do it on a slide board and it killed me. Thanks for this video Jeff.
As far as hanging stuff I highly recommend it if your grip strength is weak. Your upper body strength for any pulling activities is useless if you don't have grip strength. Maybe start your ab workout with it until your hands are done and then go to the floor work.
The last one is great, yet difficult to perform. Imo you run the best with crunches.
@@kleina126 I've done crunches my whole life and they don't compare. They only tone and don't build mass. They're great if you're a fighter looking for hard abs but if you want a washboard stomach you have to shorten the distance between your sternum and pelvis. Crunches sort of do that but not really.
@@casz7098 there is a ton to optimize, if you are "done" with normal crunches. Head down crunches and so on...
@@kleina126 yeah crunches are great for toning.
I love crunches and sliding tucks.
Your drawing of a green star is like Squidward's drawing of a circle
Here is the summary:
Worst:
- Russian twist (if done improperly, not rotating)
- Bicycle crunch (again if not rotating properly)
- Dumbbell side bend
- Plank
- Lying leg raise
Better:
- the hanging leg raise
- the ab wheel rollout (again when done improperly it’s bad)
Better still:
- the hanging knee raise
- hanging corkscrew
- single sided slow carry
Almost best:
- side bridge twist
- levitation crunch
- swipers
- gymnast ab tuck
Best:
- sliding tuck
I love this series. More please!!
I hope you’re doing doing all body parts. Watching these 2 videos has made me change up my workouts. Now I need shoulders, back, biceps, triceps, forearms, and legs. These workouts are going help me out a lot
This man has almost more subscribers then the UFC. Thank you for all this knowledge. I’ve always been in shape for a better part of 20 years but your videos have taken my physique to another level. Thank you !!!!!!!
Thanks for the tips, specially lower abs. I was aways trying to stabilize my pelvis, that the reason I didn't get any lowe abs but overdone hips connections. Thanks bro.
My ab routine consists of nearly ALL the “bad” ones. This video gave me a lot of insight. You really did a good job of explaining the why.
But I will caveat with this. A lot of people, especially trainers, will counter with the fact that the average person just getting in to fitness can’t do many of the good exercises. And if they can’t do at least 2,3 reps of an exercise, they tend to give up all together.
literally anyone can do levitation crunches and swipers, even the “best” exercise is doable for most people
Jeff doesn't move his body on a sliding tuck, he moves the whole house.
It would seem that way from your perspective but if you would watch from space, you would find that it is not the house that folds but the planet as a whole. This is causing massive ripples all the way through the earth's core which results in massive earthquakes on the other side in Japan and Indonesia.
@@Roel93 it would seem that way from your perspective but if you would watch from another galaxy, you would find that it's not the planet that folds but the galaxy as a whole
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a great day 😊
@@darkknight213 It would seem that way from your perspective but if you would watch from space, you would find that it is not the galaxy that folds but the observable universe as a whole.
@@ioditretar6602 it would seem that way from your perspective but if you would watch from parallel universe, you would find that it's not the universe that folds but few multiverses
This is fantastic thorough info! I really appreciate this video! The first video I watched from you was about shoulder and neck injury which really helped me. I appreciate your videos so much! Excited to subscribed and see more!
Cheers, great content as always
As a beginner this is helping my workout to be corrected thank you.
Jeff puts some American sanctions on the Russian twist
Lol
You don’t know how apt that is right now
The Ab wheel rollouts, TRX tucks, flutter kicks, reverse crunch corkscrews and BOSU crunch w medball are my top picks for ab obliteration.
Great video!! You should consider doing a worst to best on exercises for improving and maintaining good posture.
This is such a brilliant and useful channel.
hi Jeff,
Your videos about ranked exercises are bomb. Are you going to make more for lower body, back and biceps ? It would be great. Thank you !
I could not be happier to see planks get that red X.
Same. Gleefully crossing that off my ab day.
Facts bro lmao I hated those and now I have a good reason to drop them
@@luuttaja If you're having trouble doing planks, surely you're still getting benefits from doing planks? I think he X'd them because once you find them too easy, they are no longer beneficial.
@@isaacsmith3998 It’s not that I have troubles doing them it’s that they’re boring and I just don’t like them
Amazing video series 👏 I hope you can cover legs and best compound exercises
You're awesome. Thank you for these videos man
I love the Russian Twists, everytime I do them my dogs think its playtime and I integrate them by lifting them from one side to the other, using their toys to let them run around me etc.
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a good day 😊
That. That is why ur dogs think it's playtime.
I’m slightly frustrated that a video that’s supposed to rank the ab exercises actually seems to penalise the exercises that are performed incorrectly, that ain’t the exercises fault Jeff.
Exactly!
Well it seems you need to listen more clearly dawg
well yes, but actually no
View Jeff, here: ua-cam.com/video/zzD80vCLq0Y/v-deo.html singing the praises of Russian Twists.
It's weird because I do those exercises well thanks to Jeff
Great video highlighting the flaws. Definitely, I am on the advance scale, so appreciate the difficulty to mix it up. Thanks again & helping us train better.
Please make a video to focus on hamstring recovery for sprinters, bc just when think have healed it nags to let me know not yet.
Whew those swipers hit the spot right away 😂 love this channel!
Hi Jeff,
Loved the video. Really enjoyed it as it was really useful to learn about the best & worst ab exercises. Could you do the same thing for Shoulder and chest excerises.
Massive thank you for making the video.
Cheers,
Billy
When ur so early the "free" workout plan hasn't shown up yet
Lol yes!
Hi :) please keep reading till the end
The common argument against a higher power is how was god created but that answers a question with a question and doesnt answer the original question with how did the world/universe start.
God created time and time has a beginning, middle, and end and so god has no beginning.
recently I have been hearing this voice, and it says it is a higher power
It told me to call people to believe in it, just imagine
I was agnostic before and believed in the big bang. But if you think about it how did the big bang start and thus create the universe?
It also said it revealed all the main religions (except Satanism) so I believe it is the Abrahamic god
Also it told me about the concept of blessing, and such I turned off my alarm (also i trust in god to wake me up) and now sleep an average of an hour a day or so. I also eat a few bites every couple days and dont lost weight.
You can do this too, im not special. Just trust in god, the one god that sent down all religions. And turn off your alarm and you will sleep less. Eventually you can get down to less than an hour.
Think about it, if god exists he created the whole earth and space, cant he make you sleep less? If you go from sleeping 8 hours a day and getting tired if you sleep 6 hours, to having blessing in your sleep and sleeping less (4 or less hours, personally it gets shorter over time for me) it proves a god exists to me.
Please i beg you just believe there might be a god and live your daily lives. He just wants us to be good people.
It will raise you a lot in paradise if you believe and there is no harm in believing in the one god. You can even still believe in your own gods no offence but I just want to spread the word.
Also if you try to get blessing and start sleeping less, be sure to tell your family and friends for their own good :) invitation to god is a great deed
And let them know to share it as well to friends and family
Thank you and have a good day
@@mnassif3809 what has this to do with my comment?
And dude, if u really just sleep one hour a day, and only eat once every few days, go see a doctor. It's not god ok? And it's not good for u either.
And also, why should i believe in god? In every religion he's just a figure that was made up by shit tons of people in the past to explain everything we didn't know... Same about ghosts, and trolls. Those are just fairy tales aren't they? Yes they are. So why is god different?
And also, if everyone stopped believing, then he wouldn't exist, right? Cause he/she is just a made up stories that only lives on by spreading the word about him/her.
But no, i won't spread your word. It's most likely bs, already hurting u, and if others stop sleeping and eating they will most likely go through some trauma or something because the body doesn't know ho to compensate whit these stupid decisions that u already take
Thats it for me, have a good day
Thank You Jeff, great video.