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What’s up, guys? Jeff Cavaliere, I know. I said it. The best ab exercise ever. But you know me by now. I wouldn’t come to a gun fight with a knife. I came with the evidence of why I feel this
is the best ab exercise ever. Of course, it has to meet the criteria for
being called “the best ever”. First and foremost, this is a ground based
movement. I like when you can get a closed chain environment
and you can keep your feet on the ground. In this case I’ve got my hands and my feet
on the ground as opposed to hanging from a bar. Number two: this ab exercise is one that is
scalable. Meaning I will show you variations that allow
the ranked beginner to try this and the most advanced guy – the guy with the strongest
core ever. Number three: I allow this exercise to be
performed anywhere. I’m going to show you how you can do this
in the gym, or if you’re at home, even better, I’m going to show you how you could do this
with nothing but a pair of socks. Then finally, this ab exercise meets that
all-important criteria of targeting those areas of your core that often times get overlooked,
or more importantly, do not get trained together. Forget the isolation ab movements, guys. If you want to train your core you’d better
do two things. You’d better learn how to integrate as many
muscles in the core together at one time as possible. This will do that. And number two: you’d better learn how to
train for stability and not strength because the primary purpose of your abs is not to
be strong. The primary purpose is not to be able to crunch
an entire weight stack in a weighted crunch machine. More importantly, you’d better be able to
hold entire weight stacks on your back through a stability exercise. This is a stability exercise that will do
everything that it needs to do. So with that being said, let’s start taking
a look at the progression. Okay, first of all this exercise is a variation
of a plank. But for those that tell you “Oh, planks is
all you need to do”, no. you’re not going to cut it that way because there’s not enough
of a challenge to your stability. Not when people can break world records and
do planks for hours and hours on end. You have to be able to still provide the challenge. We can do that by moving our limbs in space. That is going to provide a dynamic challenge
for the stability of your core, right? Stability is only a challenge when you have
other things that are moving. So we get in this plank position, and now
we aim to just pull our knees in toward our chest. Now we’re working the lower abs here because
we’re initiating a bottom up movement. Now this is really easy. I said you could do this in a gym if you’re
using a plate here, or more importantly – and you can see even as I rotate as the next step
– but more importantly let’s take that into amore practical environment if you’re training
at home. You could just flip off your shoes, get a
hardwood floor, a tile floor – any slick floor – come down to the ground and start
banging out the same exercise. Now I talked about scalability. We can scale this back for beginners. Maybe you can’t hold a plank and then also
pull your knees in. you just don’t have the lower ab strength
to do that. That’s not a problem. What you can do is drop down to your knees
as you pull in, and then when you slide your legs back let the legs actually lift themselves
of the ground when they run out of room to slide. So you’re basically doing a variation of a
semi-plank and semi-assisted plank here on the knee pulling. You can do that. Now again, back to the more advanced version
of this, you don’t have to do just a straight pull in, pull out maneuver here. That’s not going to be challenging either
because one of the other components you always want to try to incorporate in the core training
is rotation. So now you’ll see me do this with the rotation
to the left, or rotation to the right, or of course, alternating back and forth. But you know that’s not even really going
to keep me satisfied because I want to make it even harder than that. So we can add our serpentine variation to
this. This is an exercise I’ve shown you before,
but I want to show you the progression here on the single exercise so you’ll find a way
to challenge yourself at any level. The serpentine one now ads a much more dynamic
stabilization requirement for your core. Then finally, we can say “Hey, let’s not just
focus on the ability of moving our bottom toward our top, but let’s focus on moving
our bottom away from our top.” That puts us right squarely here, into the
really hard versions here, which is a cliffhanger plank that’s done dynamically. Okay, so now we’re sliding our legs out behind
us and trying to extend out into this cliffhanger. The ability to hold your plank here, and the
stability required here just shot off the charts. But that’s great if this is what’s challenging
for you. You’ve got to do the things that challenge
you. Of course, I can make it even harder for you. What do we want to get in here? Rotation. So what we do is we push ourselves out of
the cliffhanger and we rotate at the same time. And this is the coupe de gras. Now I’m not saying that this is the ultimate
ab exercise here. The variation that is challenging to you in
the sequence; that is the ultimate ab exercise and that’s the one that you should be performing. As you get better and stronger, the next one
you should be doing is the next hardest in line. I hope you guys found this helpful. You know, these are the ab exercises that
help to carve up the midsection that you want. Remember, you’ve got to hit every single area
of your core if you want a complete midsection. We help to do it in the ATHLEANX training
system. I don’t overlook any valuable component
of core training. As a matter of fact, it’s way up here in the
list of importance when it comes to training like and athlete. So I never miss a beat here and make sure
you don’t either in any of our programs. You can find them over at In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Tell me what else you want to see me cover
here on this channel and I’ll do my best to do that. All right, guys. Let’s get this thing done and I’ll see you
back here in a couple days.

100 thoughts on “Best Abs Exercise Ever (THE WINNER!)

  1. Good morning Jeff! As a PT I use this ab exercises with a towel and shoes off with socks on … of the best Jeff🙏

  2. my upper arms and shoulders hurt like someone is scraping my bones with a sharp object. and they do some clicking sound sometimes. guess I'll have to take it slower…

  3. Def gotta modify and get my lower back out of it. Back strain which points to weakness/imbalances and "off" body mechanics.

  4. Other PT say that any form of a crunch while you also twist is a big no no for your lower back, I think you did this in some of the twisted version of this exercise, are they safe to do?

  5. Hey Jeff, I have been doing this exercise(it’s so hard). My lower abs r getting flatter. And I will try the different moves with this exercise also. U can try this with a towel.

  6. Jeff you are the fucking man . Love your videos , you're a wealth of knowledge and we have the same approach on nutrition and fitness. I could watch your videos for hours and have learned a ton from you it has taken me fitness to the next level

  7. You’ve got solid information. More importantly I appreciate your tutorial that you give w each exercise you recommend. Your a beast Jeff

  8. Everyone forgets to say see and have abs you need to be in a lower body fat range 10% to 2%. How do we get there? Diet. Caloric deficit. Add the workout to all that and you got Abs. When over 10% body fat STILL WORK THEM OUT! once you follow the diet and caloric deficit , then all that hard work of abs will be revealed once losing the fat. Skinny guys want abs? Then ad weight and time over tension with an effective exercises like shown in this video.

  9. Jeff, is this the only abdominal exercise that I need to do to be healthy? I don't want huge abs I just want to be able to safely keep myself steady during workouts and yoga.

  10. Who would have thought 💭 your socks 🧦 could not only keep your feet warm but also they can help you build those abs !

  11. Nam Jeff………….. u suck fight me irl lotta talk from skbekne hiding behind a screen huh….. I bet ur fat

  12. As an alternate way to do this you can use an ab roller with your ankles to the get same results if your floor is not compliant

  13. I dont know why people hate leg day, core day are the days I really hate. It burns so much training your abs, I dont think any other muscles feel the same during my exercises. But I guess I just need to feel the burn and keep pushing.

  14. Be very careful when you’re not able to do certain movements. One can really injure themselves both suddenly or overtime. If you don’t know your abilities, please LISTEN TO YOUR BODY!

  15. Great exercises but will irritate some people's shoulder joints. Thanks a lot for the vid but gotta say I hope you'll lose the music.

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