Lecture Notes: Ranking Ab Exercises from Worst to Best

Introduction

• Presenter: Jeff Cavaliere from Athlean-X
• Purpose: Rank ab exercises from worst to best based on effectiveness.
• Criteria for Evaluation:
  • Multidimensionality: Does the exercise target multiple areas?
  • Scalability: Suitable for beginners to advanced levels?
  • Equipment Needs: Is equipment necessary?
  • Common Errors: Frequency of incorrect execution.

Worst Ab Exercises

1. Russian Twist

• Issue: Often performed incorrectly as a "Russian Tap".
• Problem: Lack of proper rotation, mostly isometric hold.
• Solution: Proper execution involves driving elbow back, turning exercise as intended.

2. Bicycle Crunch

• Issue: Misperformed with focus on elbow movement and hip flexors.
• Solution: Focus on rotation of shoulders for better effectiveness.

3. Dumbbell Side Bend

• Issue: More oblique than ab-focused; potential back issues.
• Problem: Causes compression and tightness leading to back pain.

4. Plank

• Issue: Too remedial; limited advancement of core strength.
• Problem: Can reinforce hip flexor tightening if not executed properly.

5. Lying Leg Raise

• Issue: Dominated by hip flexors, leading to back pain.
• Solution: Focus on more than just lifting legs.

Better Ab Exercises

1. Hanging Leg Raise

• Challenge: Requires hand grip strength.
• Solution: Focus on pelvis movement rather than just leg lift.

2. Ab Wheel Roll Out

• Issue: Incorrect execution reduces effectiveness.
• Solution: Maintain proper rollout posture to ensure abs are engaged.

Even Better Exercises

1. Hanging Knee Raise

• Advantage: Easier control with knees tucked; focus on pelvis curl.
• Limitation: Requires strong grip.

2. Hanging Corkscrew

• Benefit: Engages obliques with slight twist in motion.
• Limitation: Grip strength needed to maintain position.

3. Single Sided Slow Carry

• Equipment: Requires a dumbbell.
• Focus: Pillar strength and oblique contraction by preventing side bending.

Almost Best Exercises

1. Side Bridge Twist

• Function: Combines lateral flexion with rotational control.
• Benefit: Effective for obliques and core stability.

2. Levitation Crunch

• Execution: Focus on lifting shoulder blades, not head to knees.

3. Swiper

• Focus: Lower abs with slow, controlled movement.
• Execution: Ensures pelvis curl by swiping hands under tailbone.

4. Gymnast Ab Tuck

• Benefit: Targets lower abs without hanging.
• Execution: Focus on posterior pelvic tilt.

Best Ab Exercise

• Sliding Tuck
  • Execution: Posterior pelvic tilt without hip flexor drive.
  • Versatility: Can include obliques and extra knee tuck.
  • Equipment: No equipment needed, making it versatile and effective.

Conclusion

• Only one exercise, the Sliding Tuck, received top ranking as best.
• Encouragement to check Athlean-X programs for optimal exercises.
• Contact information for suggestions and feedback on content.