The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!)

Summary

This video focuses on effective ab exercises to achieve a defined midsection, emphasizing the importance of both exercise and nutrition. It highlights two key movements: bottom-up and top-down, explaining how each targets different parts of the abs. The video provides variations of these exercises for beginners, intermediates, and advanced levels, incorporating rotation to engage the obliques. The host also stresses the importance of maintaining low body fat to see results. Additional resources for meal plans and an ab training program are mentioned to support viewers in their fitness journey.

Takeaways

• 🧐 Focusing on the right ab exercises and applying scientific principles can simplify the process of choosing effective workouts.
• 💪 Understanding your muscle markers can significantly ease the task of developing a visible six-pack or more.
• 👀 Watching a specific video is recommended for understanding the type of ab pack you have and how to approach it.
• 🎨 The importance of seeing the results of your hard work, whether it's on paper or through reduced body fat, is emphasized.
• 🏋️‍♂️ Two primary movements for ab exercises are identified: moving the lower legs towards the upper torso and moving the torso towards the feet.
• 🔄 These movements are complementary, targeting different areas of the abdominal region: the lower abs and the upper abs respectively.
• 👉 The inclusion of oblique exercises is crucial for creating a well-rounded and visually appealing midsection.
• 🔄 Rotation is an essential component to add to both bottom-up and top-down movements to engage the obliques.
• 👶 For beginners, exercises like the corkscrew, which involves lifting the pelvis and adding a twist, are recommended.
• 🚀 As one advances, modifying the exercise by changing the weight (e.g., straight leg variation) or the environment (e.g., hanging on a bar) can increase difficulty.
• 🔄 Advanced exercises like the crunch pull-down variation require precise form and can be intensified by increasing resistance.
• 📚 For more ab exercise variations and meal plans, resources are available on fnx.com and through the Athletics training system.
• 📢 The speaker encourages viewers to subscribe, turn on notifications, and engage with the content for ongoing support.

Q & A

What is the main focus of the video script?

The main focus of the video script is to discuss the science behind selecting effective abdominal exercises to develop a visible six-pack or other abdominal muscle formations.

What are the two primary movements discussed for ab exercises?

The two primary movements discussed are the bottom-up movement, where the lower legs are moved towards the upper torso while keeping the head and torso fixed, and the top-down movement, where the torso and head are moved towards the feet while keeping the legs fixed.

How do the two primary movements influence different abdominal regions?

The bottom-up movement influences the lower abdominal region more heavily, while the top-down movement preferentially influences the upper abdominal region.

What role do obliques play in the exercises mentioned?

The obliques, which run at an angle from both sides, are incorporated into the exercises through rotation, visually creating a tapering effect and enhancing the overall appearance of the midsection.

What beginner-level exercise is recommended for the bottom-up rotation?

For beginners, the corkscrew exercise is recommended, which involves lifting the pelvis off the ground and giving a little twist at the top to effectively target the lower abdominal region and obliques.

How can the beginner corkscrew exercise be modified for more advanced individuals?

For more advanced individuals, the corkscrew exercise can be modified by straightening the knees to lift more weight through a greater arc, thus putting more work towards the lower abs and incorporating the obliques.

What exercise is suggested for advanced individuals to perform the bottom-up rotation?

For advanced individuals, performing the exercise on a bar is suggested as it changes the strength curve of the exercise, making the weight feel heavier due to gravity acting against the legs.

What beginner-level exercise is recommended for the top-down movement?

The upper Circle crunch is recommended for beginners, focusing on clearing the shoulder blades off the ground without yanking on the neck and incorporating rotation.

How can the top-down movement be modified for intermediate individuals?

For intermediate individuals, the power over exercise is suggested, which is a top-down movement with rotation, lifting the torso and keeping the lower body in place while reaching across the body to create rotation.

What is the advanced exercise variation for the top-down movement?

The advanced exercise variation is the crunch pull-down variation, which can be made more challenging by increasing the weight and ensuring proper form, initiating each repetition from the upper roll of the abdominals.

Where can viewers find more ab exercise variations and meal plans?

Viewers can find more ab exercise variations and meal plans by visiting fnx.com and picking up the Athletics training system, which includes the Athletics AB Shuffle program and assistance with meal plans.

Outlines

00:00

💪 Targeting Abdominal Muscles with Specific Exercises

The first paragraph emphasizes the importance of selecting the right ab exercises to effectively target different abdominal muscle groups. It introduces two primary movements: one focusing on the lower abs by moving the lower legs towards the upper torso while keeping the head and torso stable, and the other focusing on the upper abs by moving the torso and head towards the feet with the legs fixed. These exercises are complemented by incorporating oblique muscles through rotation. The paragraph also discusses varying the difficulty level of these exercises for beginners, intermediates, and advanced individuals by adjusting the amount of weight (using the body's legs) and the environment (e.g., performing on a bar). It concludes with the recommendation to check nutrition and body fat levels to see the results of the exercises.

05:02

🏋️‍♂️ Advanced Abdominal Exercise Variations and Execution Tips

The second paragraph delves into more advanced abdominal exercises, including the crunch pull down variation, which can be made increasingly difficult by adding weight. It stresses the correct form, which involves initiating each repetition from the upper roll of the abdominals and avoiding common mistakes like relying on hip flexors or pulling with the arms. The paragraph also suggests visualization techniques to ensure the chest moves towards the top row of the abs. It mentions the availability of more exercise variations and meal plans on fnx.com and encourages viewers to engage with the content by leaving comments, giving a thumbs up, and subscribing for updates. Lastly, it reminds viewers to watch a previously mentioned exercise video for further guidance.

Keywords

💡Abdominal Exercises

Abdominal exercises are physical activities specifically designed to strengthen and tone the muscles of the abdomen. In the video, the focus is on exercises that target different regions of the abs, such as the lower and upper abdominals, to help viewers achieve a defined six-pack or other abdominal configurations. The script mentions various exercises like the corkscrew, upper circle crunch, and crunch pull-down variation, which are all aimed at engaging the abdominal muscles effectively.

💡Muscle Markers

Muscle markers refer to the visible delineations or separations between muscle bellies, particularly in the abdominal region. The script discusses the importance of understanding muscle markers to effectively target and develop different parts of the abdominal muscles, such as the six-pack or ten-pack, which are terms used to describe the visible divisions in the rectus abdominis muscle.

💡Nutrition

Nutrition is the process of consuming the necessary nutrients that the body requires to maintain health and support growth. In the context of the video, nutrition plays a crucial role in achieving visible abdominal muscles, as it is essential to manage body fat levels. The script emphasizes that regardless of the number of ab exercises performed, if nutrition is not in check and body fat levels are not reduced, the results of hard work will not be visible.

💡Body Fat Levels

Body fat levels refer to the proportion of fat in relation to an individual's total body mass. The script mentions that to see the results of abdominal exercises, such as a defined six-pack, it is necessary to lower body fat levels. This is because having a lower body fat percentage allows the underlying muscle definition to become more visible.

💡Complementary Movements

Complementary movements are exercises that work together to target different muscle groups or areas, enhancing overall muscle development and balance. In the script, two main movements are discussed: moving the lower legs towards the upper torso to target the lower abdominal region, and moving the torso and head towards the feet to target the upper abdominal region. These movements are described as complementary because they work together to provide a full ab workout.

💡Oblique Muscles

The oblique muscles are the muscles that run along the sides of the abdomen, responsible for the twisting and bending movements of the torso. The script highlights the importance of incorporating oblique exercises into an ab workout to create a visually appealing tapering effect and to engage the entire abdominal region. The exercises mentioned, such as the corkscrew and power over, include a rotational element to target the obliques.

💡Beginner Level Exercises

Beginner level exercises are designed for individuals who are new to physical training or are looking to ease into a workout routine. The script provides examples of beginner exercises such as the corkscrew, which involves lifting the pelvis and twisting at the top to engage the lower abdominal and oblique muscles. These exercises are typically easier to perform and require less weight or resistance, making them suitable for those starting out.

💡Advanced Level Exercises

Advanced level exercises are more challenging and are designed for individuals with a higher level of physical fitness and experience in strength training. The script mentions exercises like the crunch pull-down variation, which can be made more advanced by increasing the weight and ensuring proper form. These exercises require greater strength, control, and often involve more complex movements or additional resistance.

💡Exercise Variations

Exercise variations are different versions or modifications of a particular exercise that can be used to target the same muscle group in different ways or to increase the difficulty level. The script discusses variations such as the straight leg version of the corkscrew for advanced individuals, and the upper circle crunch with rotation for beginners. These variations allow for a more diverse and challenging workout.

💡Athletics Training System

The Athletics Training System is a comprehensive workout program mentioned in the script that includes various exercise combinations and meal plans to help individuals achieve their fitness goals. It is promoted as a resource for those looking for more ab exercise variations and guidance on nutrition to support their training.

💡Visualization

Visualization is a technique used in sports and fitness where individuals mentally rehearse a movement or action before physically performing it. In the context of the script, visualization is mentioned as a technique to help perform the crunch pull-down variation correctly, by imagining folding the chest onto the top row of the abdominals and creating a crease under the chest line, even though it's a biological impossibility, it aids in forming the right mental image for executing the exercise with proper form.

Highlights

The importance of applying scientific principles to select effective ab exercises.

Understanding the type of ab pack you have for targeted workouts.

The necessity of proper nutrition and body fat reduction for visible results.

Two main movements for ab exercises: moving the lower legs towards the upper torso and vice versa.

How these movements target different ab regions: lower abs and upper abs.

The role of obliques in creating a tapered midsection.

Incorporating rotation in exercises to engage the obliques.

Exercise recommendations based on different fitness levels: beginner, intermediate, and advanced.

The corkscrew exercise for beginners to engage the lower abs and obliques.

Progressing from the corkscrew to a straight leg variation for increased challenge.

Using a bar to change the strength curve and increase the difficulty of the exercise.

The upper circle crunch for beginners focusing on shoulder blades and rotation.

The power over exercise for intermediates combining top-down movement with rotation.

The crunch pull-down variation for advanced individuals allowing for heavy weight training.

Proper form and technique for the crunch pull-down to maximize effectiveness.

Accessing the Athletics AB Shuffle program for endless ab exercise combinations.

Availability of meal plans to support workout results.

Encouragement to subscribe and turn on notifications for regular updates.

Transcripts

and to see if they have exercises you

think it'd be pretty damn near

impossible to pick just two for you to

focus your efforts on but if you apply

the science to your selection it becomes

a whole lot easier speaking of science

Jesse give me two muscle markers that is

and stepping me over to the board

because your job of getting a four pack

six pack eight pack or even 10 pack

becomes infinitely easier if you know

the right type of ab exercises to do

speaking of that if you're not sure what

type of pack you actually have in size

make sure you check out this video

because I break it all down for you step

by step now the only shame of you not

watching that video will be if you

actually were unable to see my artwork

right well same point right because

whether or not it's a piece of paper or

excess body fat if you can't see the

results of your hard work no matter how

many ab exercises you're doing then

you're not doing it right so we have to

do is make sure that our nutrition is in

check and you're working on dropping

your body fat levels so you can actually

see the results of what I'm about to

show you if you take out the muscle

markers we can see that there's two main

things that you need to focus on and

it's not necessarily the exercises as

much as it is going to be the movements

the first is the guy laying on his back

like this

who wants to move the bottom portion

here towards his head and keep his head

and torso fixed in place then you've got

the guy who's laying like this on his

back who now wants to move this portion

towards his feet but keep the legs fixed

in place well the cool part about these

two movements is they're actually

complementary to each other because this

exercise here where you move your lower

legs towards your upper torso are going

to influence more heavily the lower

abdominal region in this exercise here

where you move the Torso and head

towards the feet is going to

preferentially influence more of the

upper abdominal region but we're still

not where we need to be because these

movements are incomplete because we have

more muscles of our midsection that make

the whole thing look a hell of a lot

better and we're talking about the

obliques that run at this angle from

both sides you can see even when I just

draw them here on the board they

visually create a tapering effect well

the only difference between doing a

bottom up movement or a top-down

movement in isolation is to Simply add

rotation but what exactly are the two

exercises well it depends on what level

of ability you're at right now so let's

say we're going to focus on the bottom

up rotation first well if you're a

beginner my recommendation would be

something as simple as a corkscrew and

all I'm trying to do here is clear my

pelvis off the ground think about your

tailbone if you can lift your tailbone

off the ground by pulling your entire

pelvis with your legs connected to it up

towards your head and give a little

twist at the top you're going to

effectively hit that lower abdominal

region now with that little twist

actually as I said before incorporating

the obliques as well the cool thing here

is because the knees are bent the weight

of what you're lifting is actually quite

easy making it a perfect option for

people who are at more of the beginner

level now if you're a little bit more

advanced all you have to do is not

necessarily change the exercise but

change the amount of weight that you're

lifting and it's really easy to do

because in this case the weight we're

lifting is our legs so if we can

straighten our knees a little bit more

and do do this as a straight leg

variation you're getting the same effect

lifting more weight through space

through a greater Arc which is going to

put a little bit more work towards the

lower abs but also getting that twist

towards the top to incorporate once

again the obliques at the advanced level

we have to change the environment with

which we perform the exercise in and the

best way to do that is to Simply hop up

on a bar because now we've changed the

strength curve of the exercise as well

when we're laying on the ground when we

get the legs up to the top the exercise

becomes a little bit easier because

gravity is acting down through the legs

but when we're up on a bar gravity is

acting down against the legs making that

weight feel even heavier which brings us

back to that second movement the top

down movement which should be performed

ideally after the bottom up because of

the weight of the legs here this is

going to be the more challenging

exercise than this so when you're

fatigued this exercise comes in

perfectly and the exercise of choice for

beginners here is something called the

upper Circle crunch this time the focus

should be not on the pelvis but on the

shoulder blades if you can make sure

that you're getting your shoulder blades

cleared off of the ground without

yanking on your neck to do it you're

going to be doing this exercise right

but we need that rotation in there too

and that's for the upper Circle crunch

comes in so we're going to try to work

ourselves up and then around into a

circle landing on one shoulder blade

rolling back to two rotating to the

other shoulder blade lifting myself off

and continuing to work my way around in

that Circle of course you want to divide

the time that we're doing the exercise

between rotating clockwise and also

rotating counterclockwise the

intermediates would do something

different we call this the power over

and once again it's a top down movement

with rotation so I'm lifting not only my

shoulder blades but trying to get almost

my entire torso up off the ground but

keeping my lower body in place except

for one little modification as I reach

across my body to create some rotation I

lift the opposite leg just a little bit

mostly to clear the rotation otherwise

to allow the rotation to happen a little

bit more easily but again another great

top down movement where you alternate

both sides for the duration of however

long you're doing exercise most of the

time 45 to 60 seconds for the advanced

viewers we have a crunch pull down

variation and what I like about this is

it can become very Advanced because you

can continue to put the weight up the

stack as heavy as you can handle but

what you have to do is make sure you do

it right because so many people screw

this up they take it and they make it so

damn easy that it gives you no real

effect if you want to do this right you

have to initiate every single repetition

right from this upper roll of the

abdominals in other words try to fold

your chest onto that top row of the

abdominals try to create a crease right

under your chest line if you can

visualize that and then you can do this

right because what people oftentimes do

is they either sit back onto their heels

literally moving their butt back towards

their heels which is a giant mistake

because you're just letting your hip

flexors do the activity or they'll try

to hold down by pulling too hard on the

arms I want you to Envision having the

arms hooked right next to your ears and

not moving at any point and only

initiating the rep from that movement of

the chest the lower chest line right

towards that top row of the ABS see if

you can make them touch it's a

biological impossibility but it's still

a good visualization to have if you

could perform this exercise correctly

guys you can load it up like I said as

heavy as you want and make a great

Advanced version of a top-down exercise

if you do these two movement patterns

you have a lot of options when it comes

to top down and bottom-up rotation if

you're looking for more ab exercise

variations of what those could look like

make sure you head to fnx.com pick up

our Athletics training system I include

the Athletics AB Shuffle program that

gives you endless combinations of how to

get the job done if you're also looking

for some help on the meal plans guys so

you can show the results of your hard

work I've got you covered there too if

you found the video helpful make sure

you leave your comments and thumbs up

below and also if you haven't done so

please subscribe and turn notifications

so you never miss a video when we put

one out remember that I have exercise

video I told you to watch it's right

here go watch it

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