Cool list. I've tried a lot of stuff for abs before I settled on a few exercises. I am interested in your opinion on a variation of the cable crunch though. You sit on a lat pulldown machine with your back to the leg cushions. So, reversed sitting position Grab the pulldown bar with a reverse grip and hold it behind your head. Do crunches like you would with with the cable. I find that this exercises real hits those upper and middle abs. I get a burning sensation like no other. Plus, when you go back upright you get a nice stretch. Have you tried or seen this before?
I used to think the same way. It was a real eye opener even if it was stating the obvious that the abs should be trained like any other muscle with weight.
Those are not terrible exercises. Bycicle crunches are amazing if done correctly, the plank is also very useful and has some cool progressions besides being very functional. I really did not like his video, which is a shame cause I had good expectations
Tbh I'm finding myself disagreeing with this list much more than his other ones. Bicycle crunches are extremely challenging if done right, at least for beginner/intermediates
Sure, here's the updated list with the time stamps simplified: 1. **Classic Situp** - A classic exercise for starting abs workout. [00:51](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h0m51s) 2. **Decline Situp** - Adds difficulty with a decline bench, better range of motion. [01:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h1m23s) 3. **Inverted Situp** - High difficulty, caution advised. [01:48](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h1m48s) 4. **Ab Roller** - Difficult but rewarding for abs strength. [02:30](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h2m30s) 5. **Dragon Flag** - The hardest listed, very effective. [03:04](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m4s) 6. **Basic Crunch** - Limited motion, minimal effectiveness. [03:29](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m29s) 7. **Bicycle Crunch** - Lacks challenge and weight addition. [03:56](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m56s) 8. **Machine Crunch** - Good with the right machine, allows progression. [04:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h4m23s) 9. **Cable Crunch** - Highly effective with correct technique. [04:58](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h4m58s) 10. **Plank** - Not suitable for advanced levels as it becomes too easy. [05:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h5m23s) 11. **Mountain Climbers** - Better than some, but not highly recommended for abs. [05:56](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h5m56s) 12. **Hanging Knee/Leg Raise** - Good for all levels, beginner-friendly knee version. [06:14](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h6m14s) 13. **Roman Chair Knee/Leg Raise** - Alternative for those with grip issues. [06:39](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h6m39s) 14. **Dumbbell Side Bend** - Not recommended, better options available. [07:22](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m22s) 15. **Russian Twist** - A basic but effective oblique exercise for beginners. [07:35](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m35s) 16. **Cable Twist** - Excellent for obliques with proper form. [07:58](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m58s)
Im only 14 turning 15 and only started working out a few months ago your videos are amazing and helped me out so much, they're short simple and very digestible for a newbie like me keep it up !
actually it's not. weight lifting burns more calories for your body to regenerate muscle tissues. your body basically work for one full day. while sprinting just work your body for how long you're sprinting
thanks winny! you don't know how valuable this is for someone who has stagnated in their training routine having issues finding new exercises. Training has become fun for me now because I find 2-3 new good exercises to do during training for each muscle part.
Every AB workout of mine consists of suitcase holds, hanging leg raise, weighted decline situp and a weighted russian twist highly reccomend doing these! I’m never doing anything else again for the core
Bro I literally just subscribed yesterday and I'm already getting videos, I'm very motivated now cuz I almost gave up today on ABS until I realized that the Ab Roller is a thing thank you.
1. *Classic Situp* - A classic exercise for starting abs workout. [00:51] 2. *Decline Situp* - Adds difficulty with a decline bench, better range of motion. [01:23] 3. *Inverted Situp* - High difficulty, caution advised. [01:48] 4. *Ab Roller* - Difficult but rewarding for abs strength. [02:30] 5. *Dragon Flag* - The hardest listed, very effective. [03:04] 6. *Basic Crunch* - Limited motion, minimal effectiveness. [03:29] 7. *Bicycle Crunch* - Lacks challenge and weight addition. [03:56] 8. *Machine Crunch* - Good with the right machine, allows progression. [04:23] 9. *Cable Crunch* - Highly effective with correct technique. [04:58] 10. *Plank* - Not suitable for advanced levels as it becomes too easy. [05:23] 11. *Mountain Climbers* - Better than some, but not highly recommended for abs. [05:56] 12. *Hanging Knee/Leg Raise* - Good for all levels, beginner-friendly knee version. [06:14] 13. *Roman Chair Knee/Leg Raise* - Alternative for those with grip issues. [06:39] 14. *Dumbbell Side Bend* - Not recommended, better options available. [07:22] 15. *Russian Twist* - A basic but effective oblique exercise for beginners. [07:35] 16. *Cable Twist* - Excellent for obliques with proper form. [07:58]
It is now my 2nd week of proper gym workouts, I have 3 workouts per week, and it is a whole-body workout, I will leave this comment here as documentation of my being motivated at this point in my life.
@menz223 Sadly I got sick for 3 weeks and lose 3 kg of my best weight, before doing my gym journey I weight around 53 kg after 4 months of training I almost hit my 65 kg weight goal, But I got sick and now I am 61 KG again, but yesterday monday I was able to lift again.. So that is it for the update, I hope I never get sick again.
@@pacbac Yeah but that is just dogmatic thinking because you can do easier progressions (tucked/straddle etc.) and those are just as brutal if you are not there yet. I also have the feeling that progression through dragon flag is like a hyper bolic time chamber, its so fast. And extra tip for obliques. Because they useful if you are training for all round strength through different ways of movement. (And not just aesthetics, because big obliques give you a more blocky look and less of the sought after V-taper ), incorporate side dragonflags as you would do with side crunches.
this would come out AS SOON AS I FINISHED DOING ABS 😭 :edit please get off my nuts about this old ahh pfp 😭 it won't matter to me or you in the next 5 years so leave it alone 💀
What about leg raises on ground and on decline bench? Leg raises on decline bench r a great regression to the hanging knee raises.Also unlike hanging knee/leg raises,using decline bench will put more tension on the core at the bottom/stretched position
leg raises on the ground are kinda garbage because you will primarily hit hip flexors at first and then gravity helps a lot in the last part of the movement (when you curl your spine) which is what trains your abs. Reverse crunches on the ground with knees locked are a very easy exercise that melts your abs if you're a beginner, and it is a better version of the ground leg raise to hit abs.
I’ve been using the handles that you would normally use for a cable crossover work best. The rope attachment hurts my pinkie knuckles a lot when I go heavier and the handles solves that for me
I know right. Calisthenics athletes and gymnasts have better abs than bodybuilders cuz all body weight excerises promote a strong core while being shreded. Even the ab ciruit workouts are not bad since you are burning body fat. Meanwhile we have bulking gym bros that can't even do a L-sit
@@Zazainhaler don't be dragging people down man, we're all just trying to better ourselves and be healthy, why wouldn't you lift others up? Love you bro and I know it's hard sometimes to not be mad at people you disagree withsometimes, but theres no need for it in the long run.
@@JackZemer Mate, no offense, but if it's gay, it's gay. And if you feel down because you heard a fact, you need to toughen up. Sucking D is gay, using an umbrella in the rain as a man is gay, not lifting all the bags to home in one trip is gay. It doesn't make it wrong, or bad, etc. But gay is gay.
A list of the final tiers for anyone that wants them: S tier: decline sit up (w/ weight), machine crunch (good fitting machine), cable crunch (start light), hanging knee/leg raise, cable twist A tier: sit ups (standard w/ weight), ab roller (funny wheel), dragon fly, roman chair knee/leg raise, rusian twist B tier: inverted sit up (neck breaker) C tier: plank D teir: mountain climbers, dumbell side bend F tier: basic crunch, bicycle crunch
I think a lot of these exercises depend on how well the individual connects to the proper form. I get great results with the mountain climber, bicycle crunch, and standard crunch. Ab roller is a good tool to use. But not as much with the cable crunch, ab machine, and hanging knee crunch. Thanks for reminding me about weighted decline bench.
@@casstram1898 As a matter of fact yes! It feels like I'm almost seeing better results on a weekly basis. Just in the past 2 weeks, I've finally started to see the sides of my abs start to get definition. I still have alotta exterior fat to lose but I'm chipping away at it one day at a time. For context, I started my weightloss journey at 300lbs and I'm 194lbs now. I've just started lifting about two months ago and I'm in the gym 2 hours a day, 5 days a week!
One trainer showed me to do planks while you shift a plate on the ground from left to right. That makes it so much more challenging, and you can increase the weight of the plate.
I do the Russian Twist on the declined sit-up bench. Your abs are under constant tension as you hold yourself in the inclined position. A 20kg dumbell or kettlebell makes it a bit more challenging.
something I've seen that contradicts your opinion on crunches is that sit-ups are crunches + a hip exercise. The argument being that after you've curled your back as much as possible, pulling yourself up to your knees is only holding the loaded position of a crunch, not adding any tension to the abs
i just want to say.. the youtube ab workouts work IF 1. you do it everyday 2. you feel challenged/ fatigued from the workouts 3. you aren’t chasing fast progress 4. you care more about a strong core rather than ripped abs as an athlete i can say that my core has gotten a lot stronger and i can definitely feel my stomach is firmer than before. if you’re on a gym split and train abs maybe once or twice a week, the videos wont work. but if you dont want a specified ab day and just want a quick way to work them out daily yt videos are helpful!! (tip: if you do the videos, try opting for ones that doesn’t have breaks or has weighted options)
I believe his target audience is for people who want to build muscle. If you are trying to lose fat, stronger core then yes the youtube ab workouts do break a sweat for you.
this is just a tier list ofc the equipment ones are gonna be higher, you can progressively overload with them that doesn’t mean the no equipment won’t get you the same results just with those you will need to do more reps
As long as you are still performing a crunch it shouldn't really matter whatever is more comfortable the cable is just there to add resistance to the movement.
For a long time now I've done the p90x ab workout. I'm glad it at least has some of the better movements in it along side some of the less effective ones, but ALSO glad I often do the hanging leg lifts. Definitely hitting the machine the next time I'm at the gym, I always ignore it! Good to know it's effective! Great work here thank you!
Lovely video! I would add though, that lower tier exercises are helpful for somone with higher body fat percentage. Because the easiest to have visible abs is to loose that belly fat. This tierlist is more helpful to people who already into lifitng, imo.
Correct me if im wrong, but arent sit ups bad for your spine? Ive seen many videos about this and even heard that its banned from the US military. Ive heard crunches are the better alternative. Is this correct?
I can’t say for others but I do feel some lower back pain while doing sit ups ecspecially with decline variations but I’ve found a lifting belt (slightly)belts
Sit ups , decline sit up , inverted sit up , ab roller , dragon fly , machine crunch , cable crunch , hanging knee / leg raise , Roman chair , Russian twist , cable twist ,
I would swap dragon flag for S and take down knee/leg raises for A. You can also do a knee variation for a dragon flag so overall i think it's the most accesible, simple and the best excercise. If you can put something under your butt to elevate it for better ab stretch then it's even better
You have no idea how hard is to find a good ab exercise video, with all those influencers which sell workouts with their beauty and not their intellect.
There’s something to be said for short, intense workouts that involve circuiting ab exercises, but the important thing is that you’re going to failure or near failure with each exercise. It becomes akin to supersetting if done right, but it’s a waste of time if you’re doing something too easy for you.
The diagrams make all the difference to me. I was having trouble remembering all of them, but not anymore. Now, I have printed the diagram showing all of them , and I've put it in my gym bag. Sure, ten different "experts" can and will differ as to the benefits/disadvantages of each of a 100 abdominal exercises, but this is a good place to start. It's plenty good enough for me.
i do planks instantly after doing another ab excercise, so for example, weighted russian twists for 30 reps then instantly a 1 minute plank, then 1 minute rest and after increase the reps and time for each set, and i'll tell you what after a while the plank doesnt feel so easy anymore...
The bicycle crunch still has the most muscle activation of any ab exercise, and if done properly and even just 45 or so seconds a set, can provide really solid results
honestly, balance work, Sprints, and the usual compounds (along with lots of walking) are enough for nearly everyone (Diff for althletes, ABs/Core REALLY gotta be strong). Only extra thing I'd throw in is hanging leg lifts (Lower abs don't activate much during compounds). Strong abs/strong core IMO are the biggest fitness game changer for functional strength along with Explosive power (Why I rec spinrts/Sled pushes). Was playing BBall and could move dudes 30-40lbs heavier than me just due to utilizing leverage from my core stability.
I would like to add sidebend on the hyperextension thingy (that thing were you bend over for your lower back). Really big stretch and easy to overload with arms first beside the body, then breast height and overhead, and if that is not enough you can add weights to it. Saw this recently and it might be a good addition to this well written list.
The only reason why you hate the side bend is that you've never seen a propper one. One dumbbell, bend a lil forwards and bend to the side until you hit the ground with the dumbbell. Great range of motion, great stimulus, and some bonus spinal erector work. I recommend it in programs that don't hit the obliques too hard. If you do very specific exercises, like zercher deads, it can be a little too much to recover sometimes.
Winny, you’re the GOAT I love your videos. But i’ll be the contrarian here; I like crunches better than sit-ups. Anecdotally, I feel a way better mind-muscle connection when I do crunches. But more importantly I think, the extra ROM from sit-ups doesn’t come from your abs. It comes from your hip flexors. Same thing with knee/leg raises. It’s basically a crunch, then an isometric ab hold while you do a hip flexor movement. If your goal is to train your hip flexors, it probably doesn’t make a difference to your ab development. But if you work an office job, and you sit a lot, the last thing you probably need is to tighten your hip flexors even more.
As someone who spent years trying to get abs and only acheived it recently it was entirely planks as they were the easiest to acheive. (I also forgot to eat)
When I started weight ab exercises it thickened my waist. My upper abs (the 4 pack area) seemed to get disproportionately larger. I got the best results using just an ab sling.
Alright, very useful. You confirmed, crunches don't work. I have never done any sports before, just started doing crunches yesterday and I'm already doing 150 reps in like 20 mins. If I continue I could probably do much more tomorrow. It simply feels, very little challenging and it doesn't feel like it's working on my muscles very much. That's why I doubt the exercise actually works and you seem to be confirming that. Thanks
I really like side dumbbells ... especially when you focus on keeping your hips level and decline/return to start position reallllly slowly. Really feel it the next day and transfers into sports like climbing well.
Just a couple things: first off, good video. An ab exercise i would add would probably be leg raises on a ghd. The roundness of the ghd pad allows for a larger stretch off the abs in the bottom, and while it is difficult, it can regressed, and its a great ab exercise. As for obliques, while they arent the most important muscle, if you play sports, especially where you hit or throw, the obliques have a very large role and training them is a good idea. Also, as for side bends, only hold one dumbbell at a time, and push the hip away from the side with a dumbell. Its give you a very good stretch in the bottom and can be really helpful for strengthening your obliques.
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Cool list. I've tried a lot of stuff for abs before I settled on a few exercises. I am interested in your opinion on a variation of the cable crunch though.
You sit on a lat pulldown machine with your back to the leg cushions. So, reversed sitting position
Grab the pulldown bar with a reverse grip and hold it behind your head.
Do crunches like you would with with the cable.
I find that this exercises real hits those upper and middle abs. I get a burning sensation like no other.
Plus, when you go back upright you get a nice stretch.
Have you tried or seen this before?
Great list, TRX content next!
Cool guys cuz i just finished 300 sit ups today
For each like I will do 0 push-ups
For each time I can like I'll do a sit-up
go ahead@@CBulles
@@efneqjkn finished now I’m deleting my comment
For each push up he does I’ll say the n word
Like wow
1:00 when I was younger I used to do like 100+ sit ups and never thought about adding weight lmao
Just to make everyone know I edit it
@@Futureprofotball its not really unbelievable
@@Futureprofotball100 situps aint that hard
@@Futureprofotballthis isn't unbelievable situps are easy😂😂
I used to think the same way. It was a real eye opener even if it was stating the obvious that the abs should be trained like any other muscle with weight.
I just found out that i’m doing all the terrible ab exercises 😭
That's why we come here, to get better
does not matter as long as you are consistent, i hit bicycle crunches, and hanging leg raise almost 5 times every week, got a 6 pack
@@antibarcelona21235 times a week!!!!!! 🤣
Those are not terrible exercises. Bycicle crunches are amazing if done correctly, the plank is also very useful and has some cool progressions besides being very functional. I really did not like his video, which is a shame cause I had good expectations
Tbh I'm finding myself disagreeing with this list much more than his other ones. Bicycle crunches are extremely challenging if done right, at least for beginner/intermediates
Sure, here's the updated list with the time stamps simplified:
1. **Classic Situp** - A classic exercise for starting abs workout. [00:51](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h0m51s)
2. **Decline Situp** - Adds difficulty with a decline bench, better range of motion. [01:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h1m23s)
3. **Inverted Situp** - High difficulty, caution advised. [01:48](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h1m48s)
4. **Ab Roller** - Difficult but rewarding for abs strength. [02:30](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h2m30s)
5. **Dragon Flag** - The hardest listed, very effective. [03:04](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m4s)
6. **Basic Crunch** - Limited motion, minimal effectiveness. [03:29](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m29s)
7. **Bicycle Crunch** - Lacks challenge and weight addition. [03:56](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h3m56s)
8. **Machine Crunch** - Good with the right machine, allows progression. [04:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h4m23s)
9. **Cable Crunch** - Highly effective with correct technique. [04:58](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h4m58s)
10. **Plank** - Not suitable for advanced levels as it becomes too easy. [05:23](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h5m23s)
11. **Mountain Climbers** - Better than some, but not highly recommended for abs. [05:56](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h5m56s)
12. **Hanging Knee/Leg Raise** - Good for all levels, beginner-friendly knee version. [06:14](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h6m14s)
13. **Roman Chair Knee/Leg Raise** - Alternative for those with grip issues. [06:39](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h6m39s)
14. **Dumbbell Side Bend** - Not recommended, better options available. [07:22](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m22s)
15. **Russian Twist** - A basic but effective oblique exercise for beginners. [07:35](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m35s)
16. **Cable Twist** - Excellent for obliques with proper form. [07:58](ua-cam.com/video/p5ICnzMUGNc/v-deo.html#t=0h7m58s)
what ai did u use?
Bro needs more likes
Bro speak for the abs
Did you use chatgpt for this comment
@@infernic15 yea bro
Im only 14 turning 15 and only started working out a few months ago your videos are amazing and helped me out so much, they're short simple and very digestible for a newbie like me keep it up !
Same here!
Awesome bro, just remember to stay consistent. if you don't, you will regret it.
I train 6 days a week I just sliced my finger open so i need to take a break@@evengraintech1397
u dont really need that much training abs if ur going to the gym and doing exercises that use core
5:30 THANK GOD
S tier
- Decline crunch/sit-up
- Abdominal crunch machine
- Cable crunch
- Hanging leg raise
- Cable twist
A tier
- Weighted (or not) sit-up
- Ab roller
- Dragon flag
- Captains chair knee tuck
- Weighted (or not) Russian twists
B tier
- Inverted sit-up
C tier
- Plank
D tier
- Mountain climbers
- Dumbbell side bends
💀 tier
- Bicycle crunch
- Standard crunch
Thanks you for making this list 💪
Sprinting is my #1 ab exercise.
actually it's not. weight lifting burns more calories for your body to regenerate muscle tissues. your body basically work for one full day. while sprinting just work your body for how long you're sprinting
@@octobsession3061 even what u said about burning calories is NOT true. Sprinting is cardio, OFC it burns more calories 💀
1 like= 2pull ups
74 pull ups bub
92 pull ups
bro you're going to regret this sooner or later lmao
@@octobsession3061 Thats nothing
@@Z3ROWOLFHDLMAO 79 is nothing to you? You clearly you don’t work out you would beat a world record for doing 79 in one go it’s pull ups not push ups
I am harder than my abs now
Sexy lol
What you mean by that 🤨
@@VeljoUKesi He's a big black man
hell nah
🤨
Waited soo long for this one. Now all that is missing is a tier list of forearm exercises.
simple D. fitness has that vid
Not missing anymore, Bwahahaha
thanks winny! you don't know how valuable this is for someone who has stagnated in their training routine having issues finding new exercises. Training has become fun for me now because I find 2-3 new good exercises to do during training for each muscle part.
Every AB workout of mine consists of suitcase holds, hanging leg raise, weighted decline situp and a weighted russian twist highly reccomend doing these! I’m never doing anything else again for the core
Some of the best abs info I've ever seen, way more digestible and entertaining than anything else
Bro I literally just subscribed yesterday and I'm already getting videos, I'm very motivated now cuz I almost gave up today on ABS until I realized that the Ab Roller is a thing thank you.
1. *Classic Situp* - A classic exercise for starting abs workout. [00:51]
2. *Decline Situp* - Adds difficulty with a decline bench, better range of motion. [01:23]
3. *Inverted Situp* - High difficulty, caution advised. [01:48]
4. *Ab Roller* - Difficult but rewarding for abs strength. [02:30]
5. *Dragon Flag* - The hardest listed, very effective. [03:04]
6. *Basic Crunch* - Limited motion, minimal effectiveness. [03:29]
7. *Bicycle Crunch* - Lacks challenge and weight addition. [03:56]
8. *Machine Crunch* - Good with the right machine, allows progression. [04:23]
9. *Cable Crunch* - Highly effective with correct technique. [04:58]
10. *Plank* - Not suitable for advanced levels as it becomes too easy. [05:23]
11. *Mountain Climbers* - Better than some, but not highly recommended for abs. [05:56]
12. *Hanging Knee/Leg Raise* - Good for all levels, beginner-friendly knee version. [06:14]
13. *Roman Chair Knee/Leg Raise* - Alternative for those with grip issues. [06:39]
14. *Dumbbell Side Bend* - Not recommended, better options available. [07:22]
15. *Russian Twist* - A basic but effective oblique exercise for beginners. [07:35]
16. *Cable Twist* - Excellent for obliques with proper form. [07:58]
Omg I’ve been trying to find tougher ab exercises for like 2 weeks thanks you so much man
FYSA: sit ups cause stretch on the lower back/spine, and if you have back problems it can exasperate them
It is now my 2nd week of proper gym workouts, I have 3 workouts per week, and it is a whole-body workout, I will leave this comment here as documentation of my being motivated at this point in my life.
How is the progress now?
Update?
@menz223 Sadly I got sick for 3 weeks and lose 3 kg of my best weight, before doing my gym journey I weight around 53 kg after 4 months of training I almost hit my 65 kg weight goal, But I got sick and now I am 61 KG again, but yesterday monday I was able to lift again.. So that is it for the update, I hope I never get sick again.
you said that in abs point of view when it comes to core strength I think few exercises are good like plank.
Dragon flag is absolute god tier🗿doing that with slow eccentrics>>
Yeah not sure why he put that only in A tier, maybe cause it's not immediately accessible.
Imma try it. Can u just use tbe legs of a chair?@@pacbac
@@pacbac Yeah but that is just dogmatic thinking because you can do easier progressions (tucked/straddle etc.) and those are just as brutal if you are not there yet. I also have the feeling that progression through dragon flag is like a hyper bolic time chamber, its so fast. And extra tip for obliques. Because they useful if you are training for all round strength through different ways of movement. (And not just aesthetics, because big obliques give you a more blocky look and less of the sought after V-taper ), incorporate side dragonflags as you would do with side crunches.
The 5 minute ab videos worked, i did 5 times a week every week for 5 months and i got abs at 10 without diet
God bless you, Trainer Winny. I've been waiting on this for AGES. 😭👍
Eve pfp go crazy
this would come out AS SOON AS I FINISHED DOING ABS 😭 :edit please get off my nuts about this old ahh pfp 😭 it won't matter to me or you in the next 5 years so leave it alone 💀
That's the neat part. You're never done training abs
Your pfp says otherwise lol
@@JoushbawxxxW
Tf is wrong with you dude change your profile picture
Looks like you gotta go back to the gym
What about leg raises on ground and on decline bench?
Leg raises on decline bench r a great regression to the hanging knee raises.Also unlike hanging knee/leg raises,using decline bench will put more tension on the core at the bottom/stretched position
leg raises on the ground are kinda garbage because you will primarily hit hip flexors at first and then gravity helps a lot in the last part of the movement (when you curl your spine) which is what trains your abs. Reverse crunches on the ground with knees locked are a very easy exercise that melts your abs if you're a beginner, and it is a better version of the ground leg raise to hit abs.
Was not expecting 2:08 lmaooo
LMAO IKR
you should do a tier list for the tibialis anterior!
lol
1 like = one second in the plank position
I love how every single one of is just went:
Nah we gonna help a borther out, no likes
ive never seen someone that would admire sit ups
and screw crunches
Nah bro you don't understand, you get shredded abs by working the psoas, trust me bro
Can't do the cable crunch because my hands are too weak and I can't hold the cable..
Thank you for the tier list, it's informative and helpful
I’ve been using the handles that you would normally use for a cable crossover work best. The rope attachment hurts my pinkie knuckles a lot when I go heavier and the handles solves that for me
Abs S Tier:
-Decline sit up
-Machine crunch
-Cable crunch
-Hanging knee/leg raise
-Cable twist/russian twist
laughs in calisthenics
I know right. Calisthenics athletes and gymnasts have better abs than bodybuilders cuz all body weight excerises promote a strong core while being shreded. Even the ab ciruit workouts are not bad since you are burning body fat. Meanwhile we have bulking gym bros that can't even do a L-sit
@@AlacrityTW Exactly. The hardest exercise he mentioned is one of the easiest calisthenics skills for abs there is xD
Thats gay asf
@@Zazainhaler don't be dragging people down man, we're all just trying to better ourselves and be healthy, why wouldn't you lift others up? Love you bro and I know it's hard sometimes to not be mad at people you disagree withsometimes, but theres no need for it in the long run.
@@JackZemer Mate, no offense, but if it's gay, it's gay. And if you feel down because you heard a fact, you need to toughen up.
Sucking D is gay, using an umbrella in the rain as a man is gay, not lifting all the bags to home in one trip is gay. It doesn't make it wrong, or bad, etc. But gay is gay.
A list of the final tiers for anyone that wants them:
S tier: decline sit up (w/ weight), machine crunch (good fitting machine), cable crunch (start light), hanging knee/leg raise, cable twist
A tier: sit ups (standard w/ weight), ab roller (funny wheel), dragon fly, roman chair knee/leg raise, rusian twist
B tier: inverted sit up (neck breaker)
C tier: plank
D teir: mountain climbers, dumbell side bend
F tier: basic crunch, bicycle crunch
Send this to drake
😂
😭🤣🤣
😂😂😂
😂
I dont get it
I like how you put all the science based exercises in S-tier and all the bro-science exercises in science based tier lol
I think a lot of these exercises depend on how well the individual connects to the proper form.
I get great results with the mountain climber, bicycle crunch, and standard crunch. Ab roller is a good tool to use.
But not as much with the cable crunch, ab machine, and hanging knee crunch.
Thanks for reminding me about weighted decline bench.
1 like= 1dragon flag (update everyday)
i did 11 dragon flag thank you
@@hafidboudar2166 rah
keep updating lil ninja
I've trained Inconsistently for 6 years and this video changed basically all I know about abs training, great video.
My ab routine typically consits of 3 workouts. 1: Decline situps, 3 x Failure. 2: Leg raises, 3 x 10. 3: Rusky twists 3 x 30.
have you seen any results?
@@casstram1898 As a matter of fact yes! It feels like I'm almost seeing better results on a weekly basis. Just in the past 2 weeks, I've finally started to see the sides of my abs start to get definition. I still have alotta exterior fat to lose but I'm chipping away at it one day at a time. For context, I started my weightloss journey at 300lbs and I'm 194lbs now. I've just started lifting about two months ago and I'm in the gym 2 hours a day, 5 days a week!
@@SchwererGustavThe800mm wenn du weiter Fett verlierst wirst du strahlen. Mach weiter, du wirst dir selber auf die Schultet klopfen
One trainer showed me to do planks while you shift a plate on the ground from left to right. That makes it so much more challenging, and you can increase the weight of the plate.
I do the Russian Twist on the declined sit-up bench. Your abs are under constant tension as you hold yourself in the inclined position. A 20kg dumbell or kettlebell makes it a bit more challenging.
something I've seen that contradicts your opinion on crunches is that sit-ups are crunches + a hip exercise. The argument being that after you've curled your back as much as possible, pulling yourself up to your knees is only holding the loaded position of a crunch, not adding any tension to the abs
i just want to say.. the youtube ab workouts work IF
1. you do it everyday
2. you feel challenged/ fatigued from the workouts
3. you aren’t chasing fast progress
4. you care more about a strong core rather than ripped abs
as an athlete i can say that my core has gotten a lot stronger and i can definitely feel my stomach is firmer than before. if you’re on a gym split and train abs maybe once or twice a week, the videos wont work. but if you dont want a specified ab day and just want a quick way to work them out daily yt videos are helpful!! (tip: if you do the videos, try opting for ones that doesn’t have breaks or has weighted options)
I believe his target audience is for people who want to build muscle. If you are trying to lose fat, stronger core then yes the youtube ab workouts do break a sweat for you.
Nice so all the workouts i actually am able to do because they dont require equipment are bad. Nice dude
this is just a tier list ofc the equipment ones are gonna be higher, you can progressively overload with them that doesn’t mean the no equipment won’t get you the same results just with those you will need to do more reps
What is the right to do? Doing the cable crunch facing the pulley, or the opposite?
As long as you are still performing a crunch it shouldn't really matter whatever is more comfortable the cable is just there to add resistance to the movement.
Could u make a tier list without machines??
Dude, actually perfect timing. I am looking to build a routine rn
For a long time now I've done the p90x ab workout. I'm glad it at least has some of the better movements in it along side some of the less effective ones, but ALSO glad I often do the hanging leg lifts. Definitely hitting the machine the next time I'm at the gym, I always ignore it! Good to know it's effective! Great work here thank you!
I love how since i started watching your video I dont pressure myself to be perfect i just wait each week so i can focus on the muscle of each week
I always appreciate concise content with no bullsht
Lovely video! I would add though, that lower tier exercises are helpful for somone with higher body fat percentage. Because the easiest to have visible abs is to loose that belly fat.
This tierlist is more helpful to people who already into lifitng, imo.
Whats the Difference between a Crunch and a Sit up?
crunch you move at your spine and sit up you move at your hips
Tough to answer over text truthfully, I recommend you look at a video of someone doing both and follow closely
I maxed out the crunch machine and it felt easy
Correct me if im wrong, but arent sit ups bad for your spine? Ive seen many videos about this and even heard that its banned from the US military. Ive heard crunches are the better alternative. Is this correct?
I can’t say for others but I do feel some lower back pain while doing sit ups ecspecially with decline variations but I’ve found a lifting belt (slightly)belts
@@BigMoneyMike1love this tip. I'm gonna try it cause I hurt my tail bone doing these
Hollow body hold
Hollow body crunch
V-up
Lying leg raises
All of the above, Can not be progressively overloaded
Bro what, before watching this video I did some bycicle crunches and it killed my abs so I was surprised he put it so low
I love this format of your videos, keep it up 👍
Sit ups , decline sit up , inverted sit up , ab roller , dragon fly , machine crunch , cable crunch , hanging knee / leg raise , Roman chair , Russian twist , cable twist ,
not seeming to realize his tier list IS science based
I think L-sit is amazing to build Abs strength and get some definition.
It is underrated
I would swap dragon flag for S and take down knee/leg raises for A. You can also do a knee variation for a dragon flag so overall i think it's the most accesible, simple and the best excercise. If you can put something under your butt to elevate it for better ab stretch then it's even better
I was doing crunch for a long time but didnt see any changes so i switched to a DIY version of the inclined sit up
Keep up this awesome work ❤️❤️
You have no idea how hard is to find a good ab exercise video, with all those influencers which sell workouts with their beauty and not their intellect.
There’s something to be said for short, intense workouts that involve circuiting ab exercises, but the important thing is that you’re going to failure or near failure with each exercise. It becomes akin to supersetting if done right, but it’s a waste of time if you’re doing something too easy for you.
Thank you for all the info!
The diagrams make all the difference to me. I was having trouble remembering all of them, but not anymore. Now, I have printed the diagram showing all of them , and I've put it in my gym bag. Sure, ten different "experts" can and will differ as to the benefits/disadvantages of each of a 100 abdominal exercises, but this is a good place to start. It's plenty good enough for me.
Instructions unclear: i’ve been stuck hanging in an inverted sit-up for 4hrs now
I think that crunches done correctly can actually smoke. Especially if they are held for a couple seconds.
As someone does the first s-tier ab workout im happy to see :)
i do planks instantly after doing another ab excercise, so for example, weighted russian twists for 30 reps then instantly a 1 minute plank, then 1 minute rest and after increase the reps and time for each set, and i'll tell you what after a while the plank doesnt feel so easy anymore...
The bicycle crunch still has the most muscle activation of any ab exercise, and if done properly and even just 45 or so seconds a set, can provide really solid results
honestly, balance work, Sprints, and the usual compounds (along with lots of walking) are enough for nearly everyone (Diff for althletes, ABs/Core REALLY gotta be strong). Only extra thing I'd throw in is hanging leg lifts (Lower abs don't activate much during compounds). Strong abs/strong core IMO are the biggest fitness game changer for functional strength along with Explosive power (Why I rec spinrts/Sled pushes). Was playing BBall and could move dudes 30-40lbs heavier than me just due to utilizing leverage from my core stability.
For each like I will do 1 push up
Thats not a lot, but it's honest work
W
I would like to add sidebend on the hyperextension thingy (that thing were you bend over for your lower back). Really big stretch and easy to overload with arms first beside the body, then breast height and overhead, and if that is not enough you can add weights to it. Saw this recently and it might be a good addition to this well written list.
The only reason why you hate the side bend is that you've never seen a propper one.
One dumbbell, bend a lil forwards and bend to the side until you hit the ground with the dumbbell. Great range of motion, great stimulus, and some bonus spinal erector work. I recommend it in programs that don't hit the obliques too hard. If you do very specific exercises, like zercher deads, it can be a little too much to recover sometimes.
Decline Sit-ups, ab roller, cable twists,
Kinda weird how i trust a cartoon more than actual influencers lol. Theres something about it thats so genuine for some reason
Winny, you’re the GOAT I love your videos. But i’ll be the contrarian here; I like crunches better than sit-ups. Anecdotally, I feel a way better mind-muscle connection when I do crunches.
But more importantly I think, the extra ROM from sit-ups doesn’t come from your abs. It comes from your hip flexors. Same thing with knee/leg raises. It’s basically a crunch, then an isometric ab hold while you do a hip flexor movement.
If your goal is to train your hip flexors, it probably doesn’t make a difference to your ab development. But if you work an office job, and you sit a lot, the last thing you probably need is to tighten your hip flexors even more.
Just found out Iv been doing all the best ab my exercises lets goo
I was doing basic style whole life and my abs are so good looking
For obliques I love to do torso rotation, if you do it so it's S tier fr
Doing sports will for ever be the best abs exercise.
As someone who spent years trying to get abs and only acheived it recently it was entirely planks as they were the easiest to acheive. (I also forgot to eat)
Funny how I got my first visible abs in 1 week using the science based tier exercises. Love your content, continue like this!
Bicycle can target obliques pretty decently if u use really good form and really focus the obliques
When I started weight ab exercises it thickened my waist. My upper abs (the 4 pack area) seemed to get disproportionately larger. I got the best results using just an ab sling.
What about the calistenichs Planck with focus on abs
You forgot about the laying lower back rotation for obliques
This came into my recommendeds right before ab/cardio day. Perfect timing!!!
Alright, very useful.
You confirmed, crunches don't work.
I have never done any sports before, just started doing crunches yesterday and I'm already doing 150 reps in like 20 mins.
If I continue I could probably do much more tomorrow.
It simply feels, very little challenging and it doesn't feel like it's working on my muscles very much.
That's why I doubt the exercise actually works and you seem to be confirming that.
Thanks
All that crunching I did look so pointless now and it makes sense lol
As someone who has never made a single sit up in my life (I've tried but I cant), my joy is limitless when seeing it in bottom tier
bicycle kicks? flutter kicks? leg raises and reverse crunches?
the smile makes your character really warm
I really like side dumbbells ... especially when you focus on keeping your hips level and decline/return to start position reallllly slowly. Really feel it the next day and transfers into sports like climbing well.
I'm not the biggest fan, but I wonder why he rated it so low. They can easily be progressively overloaded. So I'd like some reasoning
@@rim7115 what is weird is that athlean-x has some of these d-tier exercises quite high
GHD sit ups and side bends are S-Tier for me, but very difficult!
Just a couple things: first off, good video. An ab exercise i would add would probably be leg raises on a ghd. The roundness of the ghd pad allows for a larger stretch off the abs in the bottom, and while it is difficult, it can regressed, and its a great ab exercise. As for obliques, while they arent the most important muscle, if you play sports, especially where you hit or throw, the obliques have a very large role and training them is a good idea. Also, as for side bends, only hold one dumbbell at a time, and push the hip away from the side with a dumbell. Its give you a very good stretch in the bottom and can be really helpful for strengthening your obliques.
thank you trainer winny