Lecture Notes: Ranking Ab Exercises from Worst to Best

Introduction

• Presenter: Jeff Cavaliere from Athlean-X.
• Main topic: Ranking ab exercises from worst to best to identify which exercises provide the best results.

Criteria for Ranking

1. Multidimensionality:
   • Does the exercise target multiple areas?
2. Scalability:
   • Can both beginners and advanced people perform it?
3. Equipment Requirement:
   • Is special equipment needed?
4. Common Mistakes:
   • Is the exercise often performed incorrectly?

Worst Ab Exercises

• Russian Twist:
  • Often done incorrectly as a "Russian Tap" without rotation.
  • Proper form requires driving the elbow back.
• Bicycle Crunch:
  • Often performed with just elbow movement and hip flexors.
  • Should focus on shoulder rotation.
• Dumbbell Side Bend:
  • More stress on obliques than abs.
  • Can lead to back issues due to compression and tightness.
• Plank:
  • Too remedial for advanced core strength.
  • Can turn into a hip flexor exercise if not performed consciously.
• Lying Leg Raise:
  • Overly relies on hip flexors, can cause lower back pain.

Better Ab Exercises

• Hanging Leg Raise:
  • Issues with grip strength and tendency to lift legs improperly.
  • Better if pelvis is curled.
• Ab Wheel Roll Out:
  • Great if form is correct, ensures proper anti-extension.

Better Still Ab Exercises

• Hanging Knee Raise:
  • Easier for those with limited leg flexibility.
  • Requires strong grip strength.
• Hanging Corkscrew:
  • Involves obliques with slight twist, requires grip strength.
• Single Sided Slow Carry:
  • Utilizes a dumbbell to challenge obliques and core stability.

Almost Best Ab Exercises

• Side Bridge Twist:
  • Combines lateral flexion and rotational control.
• Levitation Crunch:
  • Focuses on lifting shoulder blades, not just head.
• Swiper:
  • Minimalist exercise for lower abs, focuses on pelvis movement.
• Gymnast Ab Tuck:
  • Focus on posterior pelvic tilt without the need to hang.

Best Ab Exercise

• Sliding Tuck:
  • Effective without equipment.
  • Allows for pelvic tilt and can incorporate oblique work.

Conclusion

• Ranked exercises from worst to best to guide better workout choices.
• Encouraged audience engagement for future exercise reviews.
• Suggested Athlean-X programs for optimal results.

• Action Items:
  • Consider which ab exercises to eliminate or modify based on form.
  • Engage with Athlean-X content for further guidance and workouts.
  • Subscribe to Athlean-X channels for updates and new videos.