Notes on Ab Exercises Ranking by Jeff Cavaliere

Introduction

• Jeff Cavaliere from Athleanx.com discusses ab exercises.
• The goal: Rank exercises from worst to best for maximum effectiveness.

Criteria for Ranking

1. Multidimensionality: Hits multiple areas of the abs rather than just one.
2. Scalability: Suitable for beginners to advanced users.
3. Equipment Requirement: Accessibility based on equipment needed.
4. Common Mistakes: Exercises prone to incorrect execution.

Worst Ab Exercises

1. Russian Twist

• Popular but often performed incorrectly.
• Common mistake: "Russian Tap" - no rotation, just isometric hold.
• Proper form: Rotate by driving elbow back behind the body.

2. Bicycle Crunch

• Intended for rotation and engaging obliques.
• Common error: Flipping elbow side to side without proper shoulder rotation.
• Correct form: Focus on shoulder rotation, not just elbows.

3. Dumbbell Side Bend

• Ineffective for abs; focuses more on obliques.
• Risk: Compression on the lower back, leading to pain.

4. Plank

• Too remedial; lacks challenge for advanced users.
• Risk: Can lead to hip flexor overactivity if not performed correctly.

5. Lying Leg Raise

• Focuses too much on hip flexors, leading to lower back arching.
• Not effective for true abdominal engagement.

Better Ab Exercises

6. Hanging Leg Raise

• Challenging but can lead to hand fatigue before abs.
• Improve by curling pelvis underneath while lifting legs.

7. Ab Wheel Roll Out

• Effective for core stabilization if performed correctly.
• Common mistake: Rolling back too far, losing focus on abs.

Better Still Ab Exercises

8. Hanging Knee Raise

• Easier than hanging leg raises, focuses on pelvic movement.

9. Hanging Corkscrew

• Engages obliques with a slight twist; focus on pelvis movement.

10. Single Sided Slow Carry

• Uses a dumbbell for stability; challenges pillar strength.
• Slow movement increases oblique engagement.

Almost Best Ab Exercises

11. Side Bridge Twist

• Combines lateral flexion and rotational control.
• Engages obliques effectively.

12. Levitation Crunch

• Minimalist, focuses on lifting shoulder blades, not neck.

13. Swiper

• Focuses on pelvis movement for lower abs.
• Requires no equipment; easily performed.

14. Gymnast Ab Tuck

• Great for lower abs, emphasizes pelvic movement over leg movement.
• Can be performed on various surfaces without hanging.

Best Ab Exercise

15. Sliding Tuck

• Similar to Gymnast Ab Tuck, no equipment needed.
• Focuses on abdominal contraction with pelvic tilt.
• Full-body movement; engages both lower abs and obliques.

Conclusion

• Summary of the ranking from worst to best ab exercises.
• Call to action: Request for comments on future rankings and program offerings.
• Encouragement to subscribe for more content.