How To Build A Better Core & Six Pack Abs: Optimal Training Explained
Video taken from the channel: Jeff Nippard
Sit Ups Are A Waste of Time (Do THIS Instead)
Video taken from the channel: Calisthenicmovement
Great Exercises for Your Abs Bicycles
Video taken from the channel: mahalodotcom
How To Do Bicycle Crunches For Beginners The Proper Form, Muscle Building Benefits & Routine
Video taken from the channel: Fit Father Project Fitness For Busy Fathers
How to do Bicycle crunches and other variations for an entire core workout
Video taken from the channel: Compound Body
How to Do the Bicycle
Video taken from the channel: LIVESTRONG.COM
Top 3 Science-Based Exercises For Six Pack Abs (Upper vs Lower Abs) ft. Matt Ogus
Video taken from the channel: Jeff Nippard
If the bicycle crunch is difficult for you to perform, start by doing oblique crunches. You can also modify the bicycle crunch by placing paper plates under your heels and sliding your legs forward and back without raising them. Another modification is the standing bicycle crunch.How to Do Bicycle Crunch.
The starting position: lie down on your back, press it to the ground. Place your hands slightly either side of your head. Lift and bend your knees at about a 45-degree angle; At first slowly go through a bicycle pedal motion with your legs.Step-by-step guide.
Lie on your back on the floor (or, preferably, on a mat for some support). Press your lower back into the floor and bend knees while keeping feet Place hands behind head, interlacing fingers if preferred. Keep elbows wide and gently cradle your head in.
Bicycle crunches requires proper form to reap all the benefits. Lie on your back with your legs out straight. Interlace your fingers behind your head, gently resting your head on your fingers. Keep your elbows point out to the sides and try to relax your neck.How To Do Bicycle Crunch How to: Lie flat on the floor with your lower back pressed into your mat.
Interlace your fingers to create a cradle and place it.One go-to variation that most people work up to are bicycle crunches, which get your legs involved with movement that looks fairly close to pedaling an invisible bike on.How To Do The Bicycle Crunch Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised.
To build strength and endurance before trying the scissor kick exercise, consider mastering a supine bicycle crunch exercise. When you’re ready to.To do the Bicycle Crunches Exercise: Lie face up and place your hands behind your head, supporting your neck with your fingers. Have your abs tucked in and the small of your back pushed hard against the floor Lift your knees in toward your chest while lifting your shoulder blades off the floor.
The Right Way To Do Bicycle Crunches. Bicycles are one of the most common crunch variations, and for good reason: They you won’t experience all of the awesome benefits.In bicycle crunch exercise you need to focus two important muscles groups which are known as transverse abdominus muscles and rectus abdominus. When you get ready and reach to the place where you want to perform these crunches, you simply need a proper floor surface so you don’t get your back or hips injured.
HOW TO DO STANDING BICYCLE CRUNCH Get in a starting position. Stand tall with your feet shoulder-width and your toes pointing forward. Place your fingertips behind the neck with your elbows pointing out to your sides in line with your shoulders.Russian twists are usually done with a two-count cadence — 1-2, 2-2, 3-2, 4-2, 5-2, and so on — to keep track of how many reps you do in a set. With every count, you’re rotating sides.
Add one to the count each time you return to the side you leaned toward first. Aim to do the same number of reps in each timed set.How to do a bicycle crunch techniques benefits variations bicycle crunches work your upper and lower abs popworkouts how to do bicycle crunches for great abs sculpting benefits how to do a bicycle crunch boot camp workout you.
Share this: Click to share on Twitter (Opens in new window) Click to share on Facebook (Opens in new window).Like most core exercise, the bicycle crunch starts on your back. In terms of hand position, the best place to start is putting your hands behind your ears.
This is going to help stabilize your neck.
List of related literature:
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from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body |
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from The 17 Day Diet Breakthrough Edition |
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from Glute Lab: The Art and Science of Strength and Physique Training |
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from Weight Training For Dummies |
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from Heal without Pill |
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from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from Strength Band Training |
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from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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from Bodyweight Strength Training Anatomy |
255 comments
What is a 6 pack (rectus abdominis) focused exercise you’d include in your top 3?
Working on my lower ab now. My body is weird im at 14 percent body fat but most of my fat is stored in my stomach lol. I was on a bulk got up to 185 then cut a bit so at about 175 now and 14 percent bf. I did a video so hopefully within couple months i can drop bf to 10 and show more abs but don’t lose size
The best my abs ever looked is when I did the P90x Ab exercises it takes 15 minutes and there are about 300 repetitions split into about 10 exercises and you do it 3 times a week. It was simply the one ab workout that made my abs look superior. None of the gym stuff I was doing worked as good this may also be because it was all new and my body responded really well. You have such a wide variety of exercises they are all about 25 reps each and it targets all the muscle groups in your abdomen.
Amazing video. There are two people I wanna meet in my life time, Gary V. & you sir. If you’re ever back in Jacksonville, FL I’d be down to have a quick bite or some coffee and pick your brain. Thank you for the videos/content.
On the hanging leg raise I’ve definitely notice how mind muscle connection is super important.
I don’t have those equipment in our house. For the Hanging Leg Raises, I’m just gonna hang myself with a rope around the neck. Thanks! See ya next…
holy shit i love how detailed this was. You just got a subscriber!
That shit feeling when you have an implant for an L5/S1 disc and can only use a Roman chair, planks, and bicycles… Three months post-op and I did a single sit-up the other day. Muscles can do it just fine, my lumbar disagreed quite a bit… Thanks for confirming these 3 exercises work well, though. Thank god, because I can’t do anything else lol. (Great videos, thans for taking the scientific approach with studies, so many meatheads on YouTube)
Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here… https://youtu.be/7jhALrhZIRQ
Cheers
A former Russian gymnast once told me that a bicycle crunch isn’t complete unless the knee touches the elbow. I tried that and realised a lot.
hanging leg raises are so difficult to execute properly x.x it has me messing up by set 2 T^T
V-sit isn’t on your charts. I don’t have access to a bar at home. Will V-sits be similar to landing leg raises? Some times I end the set with leg up rockets ( don’t know the name but its laying on your back-> bring legs to chest -> shoot legs up
Why do all these rounded back exercises hurt my back? Guess I’m old
Please, tell your colleague his armpits need to be shaved. They are disgusting.
Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
8-12% to show six pack abs?! If you dont have a 6 pack and you are 8% body fat that’s fucked up. 6 packs are seen up to 15% or a little higher.
do you have any abs program? That would be really nice and very helpfull
Isnt jeff’s ab wheel roll out wrong according to jeff
Now u guys figure out who is the first jeff and who is the second one xD
I used to do some of this and the floor one is the hard thing for me
I’ve been told these kind of excercises cause more lower back problems long term, or work hip flexors.
I really like that you included data as proof. That’s awesome man.
6 weeks before I go to Thailand. Time to see how well I can make my abs pop!
Of course, there is no “Lower Abs”. (“The All
or Nothing Principle of Muscle Contraction”), a muscle either contracts from origin to
insertion, or it does not contract at all. When a muscle contracts, the tension in that
muscle is evenly distributed throughout the entire length of that muscle.
Yet, there are literally millions of online references suggesting that Leg Raises will
develop the Lower Abs. If it were possible to cause one end of the muscle to contract more than the other end, it would defeat “God’s / Mother Nature’s” purpose for muscle contraction which is to produce skeletal movement by bringing the two ends together. The two ends cannot come together, if there is “slack” somewhere in the “rope” (the muscle).
Also, the “Leg Raise” motion is produced
exclusively by way of the Iliopsoas, Rectus femoris, Sartorius and Tensor Fascia Lata -NOT by the abdominals. Yet, people do Leg Raises with the idea that they’re “working”the Lower Abs.”Any tension in the Ab muscle, while doing Leg Raises, is only for the purpose of maintaining rigidity of the spine, while the Hip Flexors do the “dynamic” work. Further,whatever abdominal tension there is during Leg Raises, is evenly distributed from origin to insertion (from top to bottom). It is NOT localized in the lower region of the muscle. It cannot be.So, if we know that we cannot spot reduce the fat that is on the lower region of the midsection, and we know that we cannot add any more Tendinous Intersections(“lower ridges”) to our Abs what would be the purpose of trying to target the Lower Abs? Nothing can change anyway. These two exercises Seated Cable Ab Crunch and Incline Bench Ab Crunches
are absolutely the 1st best and 2nd best (respectively) Ab Exercises, in my opinion.
Well, to preserve my spine, I do regular crunches ; but I start lying on a bosu to extend the spine, then I lift my upper body to bring it to the straight position. Same range as a normal crunch but no strain on the spine.
Right now I can’t do hanging leg raises as I have re-torn my rotator cuff and have fractured my shoulder. Can I get that exercise doing something else instead?
Sounds like he says “wamen” in the beggining when talking about bodyfat levels lmaooo
what about vacuum exercise?
is vacuum exercise important to have six pack?
What am I doing wrong if AB crunches hurts my neck? I don’t notice it during training, but the day after I often feel pain/stiffness in my neck. Not the good kind. Even trying to relax the neck, I once even managed to take it so far that the day after I had to call in sick because I literally COULD NOT move my head to the left or right because it caused so much pain. I love AB crunches, it REALLY makes me feel it in the abs. But I can’t seem to eliminate AB crunches causing me neck problems.
Sick of science based. I’d rather listen to a porn star for a change.
How many for guinness world record book to care? 1k,10k, 100k, or 1,000k nonstop?
Should I do the core exercises before or after the abs exercises?
Can anyone of the decent followers or maybe the wise wise video maker himself tell me what nice shoes Matt is wearing? I been pausing and zooming and rewinding but no chance for covered advertising here!
I got a question. when I do leg raises it puts an absurd amount of stress on my lower back. I have a theory that its because I’m 6’8 and when you think about how levers work it makes sense with my long ass legs. is there an way I can prevent the anterior pelvic tilt or should I just stick with beginner training
Jeff Cavalier would slap nipples in the face for pushing planks…voice is way to lispy can’t listen to this guy..
Matt Ogus looks unbelievably good even if he did use steroids, being steroid free is unreal, almost, for any of you smart behinds out there lol
Thanks a lot for creating amazing and educational contents Jeff. Much appreciated. Could you also include breathing techniques while doing that workout? Many thanks
I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement
Helpful demonstrations and really liked the dragon flag progression. Thx
great video. I recently found out the breathing is a really big part of these ab exercises.
I love you Jeff! No more bro science, just real science around here!:)
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
How about hollow body hold? Is it considered an effective core exercise?
What’s the difference between the correct and incorrect arm form at 2:05?
Error 1 and error 2 pose facial expression got 100/100 marks…
What happened to his hair!?
He’s bald in the video but has hair in the thumb nail???
I struggle massively keeping my pelvis down ( 2:00) please help!!!!
I think I’m a SLOW learner. I seem to only have one ab. One very BIG ab…
The video pic looks like an ad for “Smoke Crack and get cut”
Bro jeff reminds me too much of kip after one week with lafonda
Why do my shoulders and neck hurt and feel compacted when I try doing leg raises from a dead hang like this?
Appreciate the new editing style featuring the images of the MD’s quoted.
Dudes be doing all the plates on cable crunches and think they’re working their abs. I hate people
Today, iPhone autocorrected my search: “Jeff Nipples plank”.
Time to update the hashtags Jeff
amazing both can you make a video training whit matt i follow both
Thank you so much♡ this have been helpful
I download an exercise app and it told me to do this exercise and I couldn’t lift my legs instead I lifted my upper body and after watching this I did it correctly but I dont know if I’m rising my head enough
thanks lady!! you genuinely wanted to help since you didnt drag the video for watchtime
8 hour plank!? I cant even imagine! I think 15 minutes is the longest hold I’ve ever had
I think i injured my nerves, been doing the bicycle crunch in a wrong way.
Thank you for showing this exercise! I had tried everything and this helped me to do different…
I hear cracking sounds from somewhere on my body when i do this, is that dangerous
I gained 40 fckn pounds in 4-5 months after antidepressants. I’ve NEVER gained weight so quickly!!
Do not try this if your legs are very long you will not be able to level out and you’ll get super mad and frustrated
I just did bicycle crunches w/out knowing the proper form, and got a headache, this helped me a lot.
came here to learn and now im thinking if i should just go to bed
I came here because I just want to lose some weight not because I hate my body
Hello! I’m jake and I’m living in korea.
I recently made a blog for making people healthy.
So If you okay, Can I use this video to my blog posting?
When is do bicycle crunches I got hurt in my neck so I came here to know how to do it
I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES
Like he said, make sure you don’t tuck your chin. Planks are good too and they have many levels of difficulty.
Hey guys! I need an advice on what kind of crunches can i do, if my spine is fixed by a metal construction?
Instruction wasn’t clear enough my browser opened up to Pornhub
To be honest, I tried this once in gym and my right thigh vein was stretched which cost me 3 weeks to recover. I was not able to walk or even sleep peacefully when that happened
This is a very good tutorial about how to do Bicycle crunches for beginners. Thanks for your guideline guys.
Hey, I have been subscribed to your channel for a while and really enjoy your content. I am a 15 year old who plays basketball and really wants to get stronger. When I do lift, would you recommend me to try and gain muscle or to lose fat and get lean. Also, with my calorie deficit diet, should I try to eat less carbs and more fat or should I stick to a high carb low fat diet. Sorry for so many questions but please just let me know when you can. Thank you
“hi im gonna show you how to do the bicycle”
Well that was quick.
My neck gets a cracking like noise and it scares me like something is gonna dislocate..
I just came here cause I want okay abs. Not like sculpted or it doesn’t even have to be a good six pack. Just enough for me to not absolutely hate my appearance.
Well… the one on the left kinda looks like a lesbian… so YES.
My favorite exercise. It’s really hard but you really see the benefits.
I’m not going to ask this get no answer can you get ab of bicycle i did this now for a while don’t see anything what i have got of it is a flat stomach and I’m men, can you get sixpack with bicycle?
To get maximum effect you must do this exercise quickly with the shoulder blades off the ground the entire time, so that each turn overcomes the momentum of the previous turn, and so that the abdominals support the upper torso
I ride the bicycle to work is ten miles and before getting to work, I will like to do some work out on my stomach, what exercise you recommend?
I’m in love with the shape of you
We push and pull like a magnet do
Although my heart is falling too
I’m in love with your body
And last night you were in my room
And now my bedsheets smell like you
Every day discovering something brand new
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Every day discovering something brand new
I’m in love with the shape of you
Hi Livestrong, can i share this video for my thesis? thanks before:)
What the hell kind of bicycle requires you to kick your feet out like that with every pedal stroke? Your cranks must be like 2 feet long each.
you totally deserved getting 264k subs ps love your vids keep them coming
I also love to do Pavlov Presses. Great for anti-rotational strength and overall helped me with my core rigidity in the squats!
Not much of a cycling action you’re showing me. Otherwise it looks sound enough. Good thing you’re performing it nice and slow to avoid injury. Thanks for the informative form.
Thank u so much I’m tryna get the body summer after this quarantine and the bicycle crunch was really hard and I could not do it but you made easier and thank u
i saw my high school football team do them and i always wanted to learn how to do them
Dr.Anthony, thanks for the video. Just one thing please check on the landing pages Youtube videos there have no sound (which is not a problem by itself as they auto-play) but there’s no way to enable it. I can obviously go to Youtube and watch the video there, however, I think it’s in your interests that visitors stay in a landing page. Just my few cents. Vimeo video is fine, just the ones hosted on YouTube.
This guys 6 pack is worse than mine, think I will stick with how Geoff cavalier does it…
Connecting the elbow and kneecap is the toughest part, but they are darn good.
I keep watching all of his videos. Its really helpful to me.
This video about bicycle crunches was great! I learned a lot new things and definitely recommend checking it out.
Bicycle Crunches is a very effective exercise) Now I understand how to do it correctly. Thank you for your job!)))
I could definitely use these tips! I really need to tighten up my abs. I love how you show ways to make this exercise more effective.
How do you keep coming up with so many variations of exercises? Great info to keep motivated.
Thank you for the video. I’m always looking for new exercises and videos that explain how to do them properly are always helpful!
These were a lot harder than I thought they were going to be
I do this regularly, thanks for the details. Congratulations for crossing 100 K subscribers.
Congrats on hitting that 100k subs! Another great video from my trusty trainer!
This is really a nice exercise to flat the belly and make a good shape of it. My husband is doing this exercise for a week and I can see the benefits of it. Now his belly is looking slimmer. Thank you so much for sharing such an effective exercise with us
The bicycle crunch is the best ab exercises that activate the upper abdominal muscle, and also the obliques, your side abdominal muscles. I’m trying hard to do this correctly. Thank you for the information. I’m going to follow you.
thanks i love bicycle crunches i do them after every workout i will def have to try the ankle weights great idea great video.
Another excellent video….Thank you for sharing your thoughts and techniques, I am going to subscibe and share this vids with my friends.
Needed to shake-up my ab workout. Thanks for the helpful video!
Very interesting! I was inspired by your video and decided to take care of myself and my tummy at home. Here I downloaded a very convenient and useful for home coaching applications https://www.youtube.com/watch?v=XoLXzwxYRu8
I don’t know man, I am not a big fan of bicycle crunches because I feel like I am working my legs out more then my abdominals.
For you HFT 5 days a week. Would you do an upper 1 day, lower another, and obliques another?
this excise method very helpful for reducing our belly. great video and well-explained.i will try this tips.
Most informative and useful content, I’m glad to find the video, thank you for sharing the video
Thank you! I’ve seen some fitness trainers online telling people to go slow then really fast. When I did the bicycle really fast, I didn’t feel anything and I was pretty much just rocking back and forth. I thought I was doing it wrong but now I know that the fast thing is BS xD
Because of your video I realized that I was doing crunches incorrectly. Not sure what impact it got on me. I am going to try the way you explained to see a change.
Believe it or not I’ve actually had trouble with bicycle crunches forever, your detailed and well made video honestly has helped me understood it much better, thank you.
Been trying to learn these recently, this really helps! Great video, thank you very much!:)
I came here cause I wanna find a way to work my ab, sit up hurts my spine.
Bicycle crunches are one of my go-to exercises I love them, but I never thought of doing advanced forms of them. I can’t wait to try out ankle weights and overhead arm positions, thanks for the great idea!
I never heard of bicycle crunches until I watch this video. They look really easy to do. I’m going to try doing them tonight. PS. I love your how to videos. Please keep them coming.
great tips.. really good channel.. all videos are helpful ful.. thanks
i just realized that bro jeff is wearing multiple pairs of headphones.
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Glad to see you hit a 100k, well deserved for these helpful vids!
Nice exercise but only one this exercise can get six pack? Reply plzz
I found this very informative thank you, I’m hoping this bodes well with a good diet.
3:54 you should do the rocking motion while introducing your program
Is this a lesbian porn video? Hahaha.
Using the white chick as an eye candy yet people are disliking.
Lol
This bike was easy to assemble.>>> ur2.pl/1144 I love that it folds up and I can move it from room to room if needed. This lets me get the exercise I need, in the comfort of my own home, whenever I want, wearing whatever I want! This is a great bike to begin with to see if you’ll stick with it, rather than spending a bunch of money on a more expensive bike that only gets used for a month and then you quit! The seat is super comfortable. I can watch TV or read a book while I ride and Very satisfied
I feel like the lesbian banged the hell out of that little blonde after this video
Hello, My name is Terry I am 23 years of age I have a little problem like all I am worried about is my belly it has a little pouch and Don’t have fat on me.When I did the other ab excersice the crunches where you have to been your legs and come up and your arms placed on the back your head I did like 10 and stop it squeeze like moving around my stomach it was a hard pain and it tighten it Basically hurts.When I did the bike cycle kick it and kept doing it I felt a tighten in the upper area of my packs but man hurts do that suppose to happen and is that the burn?
I wish Mike Tyson would have seen this it would have probably lengthened his career
That was awful from start to finish. Her chin was still pulled down and her head is all over the place. She just doesn’t look athletic. Also it’s ok to vary the pace with slow ones, medium paced ones, and faster ones for variation.
That’s the kind of white girl black dudes would fall for so hard….
Thanks. All these days I have been doing it the wrong way. Lol. So cycle and pause. Got it.
Thx to shared.. I just start to workout so that it’s very hard to me to push my body up.
The girl with the shorter hair kinda looks like Jennifer Lawrence
Thanks for posting the correct way to do this, going to try it out right now.
putting the exercise and how beneficial it is aside, did you spread nutella on your head!
So many people say sit ups are good sit ups are bad the next person that says sit ups are good I’ll shove a fork in your eye
You’re right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.Between My international body building trainer also recommended this 7 food elements to kill your fat belly.worth watch here now bit.ly/1dexP8O?=jbfni
Man, who gives two fucks if she’s a lesbian?? This is a freaking workout video so stop judging that women on her sexuality or just because you think she looks like a guy!! She’s a human being too!
I already told you. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. And I heard that most of the celebrities used to follow to kill their belly using this 7 food items. you can see it here bit.ly/18132GX?=yotrd
3:06 Don’t try this at gym. If you still want to do it there try it at the road.
5:40 how about kipping? I like to get 2in1 here and also engage my lats, as regular straight leg lifts are too hard for me. I also curl my hips of course and feel both of those muscles. Do you consider that effective?
Hi, have you experienced Fat Blast Blueprint? (look for it on google) You will learn about the crimes we commit against ourselves. With Fat Blast Blueprint, you will discover how to shed pounds quickly.
Have you tried Mega Muscle Method? (do a google search for it) It is a quick and easy way for you to build strength fast.
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cool! everything looks so easy and sexy when done by this bald guy. i really like this channel, one of the best, if not the best
My classmates laughed when I told them I was going to burn fat with Atomic Fat Loss, but then I showed them the results. Go and google Atomic Fat Loss to see their reaction. (You should see their faces!)
My coworkers laughed when I told them I was going to bulk up with “MAD Ripped Muscle”, but then they saw the results. Go and Google MAD Ripped Muscle to see their reaction.
i would love to see her wearing floss and a pirate hat lol 😉
honestly, this is the most proper fitness channel ive ever watched.
Hi hi! Have you considered fast abs magic (do a search on google)? Ive heard some incredible things about it and my mate got really defined Six pack abs and lost lots of belly fat with it.
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2:55 there is no floor guys…he is floating. And honestly, we all knew that he could.
I got the leg part down, but what about upper back and neck?
Hey i loved doing this as a child. Cause loved the burn, also for the shaking the body does when it reaches peak. This was pre teen lol.
@ 2:30 You pulled this out of your ass. There is zero support for this claim save for wild guesswork. Just bodybuilders who delude themselves into thinking they understand anatomy because they can swell a bicep. Stick to your craft, this is pseudo-scientific bullcrap.
if saitama says sit-ups are a waste of time, then they are a waste of time.
Guten Abend
Ich habe das problem wenn ich Bauchmuskeln-Übungen mache, hat das immer nen negativen Effekt auf mein Kreuz.. (schmerz)
Vermutlich nicht richtige ausführung?!
Oder kann ich irgendwie das kreuz stärken?
Vielen Dank für eure Zeit
LG
Isometric exercise does not improve muscular mass or strength, but does improve definition and resting tone.
Imagine going into a gym and it’s just a bunch of guys rolling around
I’m gonna take the high road and say this video was actually really helpful. I finally know what i was doing wrong all this time.
Hey, I just checked it out and it is nice.So much of info:) Thanks!!
1:09 Hollow Body Hold variations
2:53 Lock Roll
3:28 Hollow Body Rocks
One of the few channels I trust…really clear, clean, safe techniques.. And they work!.. Thank you!
most common error I see on people working their abs
is that they are completely not using their abs:)
The top of his head is more tan than the rest of his body lol
I do all these and have a secret sauce one that really pops!
But how do you count with this excersice?? In seconds?? If i wanna substitute say 30 crunches how do i do the conversion? Yes im a noob and mu back kills me when i do crunches
I actually find this much more better than traditional crunches and situps. The progression and holding the position burns and really targets my abs and doesnt hurt my back much compared to normal situps
…. am I the only one here actually looking for information on an abs exercise and not because… Elena (I think) is hot?
As a person with a herniated lumbar disk this should be something I can do. I haven’t been able to do situps for many years without causing excessive pain. Thanks for the tip.
…cool, but…
I wanted to replace “100 sit-ups pr day”
How do I count 1 hollow body?..
How do I know that i’ve done the equillant of 100 situps?
3:30 I did this exercise in the gym and people thought I was going mad so they came over asking if I was ok
Nothing helps motivate a guy, than watching a hot blond do exercises. BTW, good video,.exercise wise.
The people who are trolling him are the people who can’t even do a proper push up. Guys I don’t hate u but you need to understand that these videos are for our own benifit. So plz guys don’t troll him
First time doing Hollow Body Rocks. I got 20 reps x 4 and man Im feeling it. Gonna do that rollover thingy next. Thanks!
I’d like to point out that thoracical is definitely not a word.
legends say that he actually sleeps in a hollow body hold…
I like how this dude transforms himself into a wormlike creature
I wonder what my roommate will say when they see me doing this exercise
Hi Calis M, I don’t understand 2.08 to 2.11, i thought the arms can be angled high or low depending on the difficulty? Why is 2.08 wrong?
No one is supposed to put there fingers to their temples doing sit ups anymore! Why don’t you show a proper modern sit up with hands on the thighs using them as a measure.
I disagree with isometric planks though there is no shortening and lengthening
Wenn Situps Zeitverschwendung sind, wie kommt es dann, dass mein Sixpack sechs mal besser aussieht?
Cool, this looks like something I could incorporate in my yoga routine to work on the abs more:)
Sit ups are a waste of time. Hmm
Can this comment get one 1dislike
It may be for beginner, but bicycle crunches is still quite difficult to do after 50 cycles.
I don’t really have the space in my room… Too embarrassing to do in the living room hehe..
The ab wheel excerise whas showed incorrectly, if done correctly you should be squeezinf your buttcheeks together through the whol excercise, only moving your shoulders in full movement
Ahhh the comments section cracked me up. It’s either about his blue shorts or the get out of bed flip or banana boat.
I’ve not done bicycle crunches in a loooong time, thanks for the video and the technique to do it right.
Matt Ogus, how do i make the muscles in my face turn round like a moon?
What would you estimate is the rep for crunches to time the position is held? One rep for one sec?
Love being back in a groove with Technique Tuesdays! Hope you guys enjoy the video don’t forget to hit the like/subscribe button if you found it helpful! Peace!
Hi Jeff,
what is this logo on your shirt? It looks so similar to this car company logo: https://www.rimac-automobili.com/
Just bought one of your books, because I want to support you and thank you for all the great free info you put out (And the extremely reasonable price helped too ofc)
Now I hope I don’t get slapped with an enormous shipping tax due to it being sent from NA
Lol at my gym (puregym) theres a poster near this machine saying don’t do this exercise
Why im not getting vertical middle line in abs and how can i get it,
make video on that
Dude, planks are not interesting, what matters is… this back man. Insane lats.
I tried and my muscle got stiff.
My abdomen muscle, sorry if I’m not making myself clear.
I love how the incorrect examples are done by a “gym bro/douche” with a bandana, a snapback, and beats with airpods hahaha
I tried to make my own diet, but it didn’t work. I went to Next Level Diet and let them create diet plan for me. I am delighted with the result
I call your alter ego in the skits, “Other Jeff”. Its basically you if you were a douche instead of a building genius.
Thank you for the science Real Jeff.
I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight
Your core is your bridge from your lower body strength to your upper body strength
Bridge:
Plank
Hollow Body
Side Plank ( both sides )
Pallof Press
I don’t know how I feel about the ass tightening shot at 4:00
Why is when you’re doing something wrong you have the hat backwards, black bandana, headphones & dog tags? Why couldn’t you have just shown the incorrect way with the same attire you had on for the correct way??
Planks put unnecessary pressure on your lower back, so I don’t do them anymore. Most “ab” workouts are terrible for your lower back!
I do a modification of the plank where I rest the elbows on a foam roller. When doing regular plank I feel that I can use my shoulders to offload the core. Of course I could just… not do that, but using the roller eliminates that possibility altogether so it’s one less cue to think about, and I feel it makes the exercise more consistent.
Should I do the core exercises before or after the abs exercises?
Bro Jeff working out arms with the ab wheel Arm day everyday
What about sit ups using an ab-mat? This enables a full extension of the abdominals at the start of the sit-up. This allows you to work through the full range of motion with the abdominals
6:20 you had to look away from the camera to stop from laughing at yourself. Pretty funny.
Jeff Cavalier says your butt shouldn’t go behind your knees during the ab rollout.
Calisthenicmovement: Sit Ups are a waste of time!!!
US Military: Am I a joke to you?
this is not even that big. This is like a regular person’s body.
Does anyone happen to remember in which video Jeff discusses the relative pressure each ab exercise puts on the lumbar spine? I’m suffering from some lower back pain so want to minimise this by picking some suitable ab exercises.
“Static planks are good” the other Jeff would like to know your location
What about if the bike is going downhill. Normally I don’t pedal. Will I still get fit by lying down keeping my legs still?
This guy is too short and his voice sucks haha can’t take him serious
Am I the only one that feels like dying whenever I do this or try to?
Thanks for tips where do you buy the compression shirt you are wearing the gray color
Jeff,
I get cramps every time I do ab exercises usually on the first or second set. Because of the pain, I am not unable to do ab exercise. I could not find a remedy for it. What are your thoughts or suggestions on it based on your expertise?
What brand of shirt is he wearing? Or does anyone know what material it is? I want shirts like that that make you look more muscular lol
I think the hollow body hold is superior to the plank. Would you agree?
I did this shit and now I am fit as a fiddle! I was fat as hell before but now Im borderline anorexic from all the starving I am doing out in the woods. I went off the grid after my gym boys laughed at me for rocking back and forth like a fleshy seesaw. Now I have been living in the Canadian wilderness for a year and I can suplex a full grown deer. Thanks blue shorts man!
Honestly people pay to much money to get info like this thanks
Super hype my husband just finished your pull push leg program and got your upper lower strength program
With the first program we have seen amazing progress a man that before that was 327pds and drop to 240 and with your program and watching what he eats he’s now 215 and still pushing proud of him just thought you should now you changed are family’s life in a positive way.
These small adjustments changed my ab routine for the better!
Amazing
Jeff’s alter ego in some of these videos is such an interesting guy
I love these videos. Before January of this year I stayed on machines all day at the gym. Thanks to technique tuesdays, I gained the confidence and drive to start benching, squatting, and now I’m going to start training the deadlift. Thank you for all your science based lifting videos! Cant wait for more content!
The only two people I look for with muscle building advice are both named Jeff… I think I need to change my name to Jeff.
Jeff not doing the ab wheel right. Your supposed to crunch in your abs, not stay straight. You just turned it into a lat exercise
The competing forces on the LLPT plank makes it look like your core is gonna explode. I’ll check back in if I don’t detonate into a shower of gore. 😉
If for eg. your right elbow is touching your left knee, your left elbow doesn’t have to stay in air, does it?
Squeezing the glutes turns the plank into absolute hell and you can really feel the core firing!
Elbow plank: 3×20-40 secs
-Modification 1: move elbows forward (eye level)
-Modification 2: squeeze glutes
Ab wheel rollout: 3×20-40secs
These exercise cannot be progressively overload so they are not actually effective
This study doesn’t talk about dragon flags and human flags, yo. You need pure strenght to hold it.
Not even smart enough for this content, just enjoy hearing Jeff talk
Plz do a vid on partial squats (and partial in general) in terms of safety (partials when you don’t break the eccentric phase with the concentric) and compare them to when u do break the phases.
this is a difficult routine for me thanks for the proper instructions
plank is just tooooo boring.for abs workout I prefer moving and counting as a distraction.commando plank is my favorite among plank variation. it was the first exercise that made my upper abs sore next day, what I’ve never felt with doing crunch variations
I feel like jeff is the kind of guy to push a button not once but ten times, each press on a different finger, to ensure perfect muscle proportion on each finger.
Another common error of the rollout is not having a hollow body, if you don’t have a hollow body your lower back will tense to make up for your weak abdominals, and you will cramp so badly. Happened when I first started training and took really conscious effort to crunch/hollow during the entire rollout.
What if we don’t have time to train 6 days a week Jeff? Is there a way to modify the Upper/lower program to 4-5 days?
Thanks brother for giving me another tool to add in my training arsenal. Appreciate your detailed vid packed with advice and including scientific proof. Keep it up dude, like button SMASHED!!!!!
I watched this whole video waiting for the moment it wasn’t about planks and ab wheels
Tren hard! And have breathing problem then you will be like him.
Is optimal time for the ab workout, at the start? Or at the end of your workout?
Hello i was wondering… what about front squats, thrusters or kb swings. Do you know if they have any impact on the abs?
8 hours? holy fuck my record is 5 minutes after a month of planking!:)))
Anyone know where to find the full version of his intro music?