The video details a 90-day experiment testing various calisthenics-based abdominal exercises, categorizing them into a tier list based on effectiveness for building a strong, functional, and aesthetically pleasing core.
Abs Exercise Tier List #
-
S Tier
- Dragon Flag:
- Tests full body control, engaging the core, lats, glutes, and legs.
- Builds anti-extension force.
- Activates abs from top to bottom.
- Abs Wheel Roll Out:
- Hits upper abs, lower abs, deep core stabilizers, lats, and shoulders.
- Forces full body control.
- Directly challenges resistance to spinal extension.
- Scales in difficulty (knees to standing).
- Dragon Flag:
-
A Tier
- Hollow Body Hold:
- Builds core control transferable to various exercises (handstands, front levers, squats).
- Engages the entire midline deeply.
- Plank:
- Basic but effective when performed correctly (glutes tight, ribs down, body straight).
- Simple, accessible, and less demanding than a dragon flag.
- Hanging Leg Raises:
- Requires significant control from abs, grip, and shoulders.
- Works on stabilizing the body while lifting legs.
- Emphasizes pelvic control to prevent lower back arching.
- Adds gravity and stability work compared to lying versions.
- Targets lower abs strongly.
- Hollow Body Hold:
-
B Tier
- Crucifix Crunches:
- Effectively targets obliques with a direct squeeze.
- Good for rotation and simple to set up.
- Limited room for progression due to fixed movement/tension.
- More suitable as a burnout exercise.
- Side Plank:
- Works obliques and strengthens resistance to lateral collapse.
- Crucial for balance, posture, and injury prevention.
- Engages muscles often neglected.
- Superman Hold:
- Balances the core by working the posterior chain.
- Balances flexion-heavy ab workouts.
- Crucifix Crunches:
-
C Tier
- Sit-ups:
- Primarily engages hip flexors and puts strain on the spine.
- Lacks real core engagement for spinal protection.
- Often leads to discomfort rather than development.
- Sit-ups:
-
D Tier
- Bicycle Crunches:
- Often performed too quickly without control.
- Leads to momentum-driven movement, neck strain, and inefficient core engagement.
- More chaotic than controlled.
- Bicycle Crunches:
General Principles of Core Training #
- Focus on Activation, Not Just Burn: Effective exercises activate the core muscles that truly matter, not just those that cause the most burning sensation.
- Beyond the Six-Pack: The core is a system including obliques, transverse abdominis (the body's natural weightlifting belt), and other deep stabilizers.
- Importance of Deep Core: Neglecting the deep core layers leads to a strong-looking but unstable core, prone to crumbling under pressure.
- Stabilizers are Key: The strongest core work might not feel the hardest, but it hits the stabilizers crucial for spinal protection, improved lifts, and real-life movement.
- Train Smarter, Not Just Harder: Move beyond random crunches and focus on exercises that truly build a functional core.
Supplement Integration #
- Creatine:
- Fuels repeated effort, especially in movements demanding full-body tension (hollow holds, rollouts, planks).
- Aids faster recovery between sets.
- Helps maintain sharp form throughout sets.
- Available in convenient gummy form (Tasty Gains) for consistent intake.
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