Get Six-pack Abs At Home With The Best Single Ab Exercise!

Рет қаралды 572,212

Күн бұрын

What is the best science based exercise you can do for 6 pack abs?
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Пікірлер: 844

@akapabs108 5 ай бұрын

The Best Single Ab Exercise At Home: CLOSE THE REFRIGERATOR DOOR.

@romanogold82 2 ай бұрын

Right. Junk food turndowns. Do not go to failure lol.

@martinturon4799 Ай бұрын

And whatever guilty please snacks you like - don't have them stashed away anywhere, at home.

@EzraLennox-jx5cd Ай бұрын

But that’s where I keep my muscle building meal prep containers for the week 😆😆

@malakyah8691 Ай бұрын

This is the way.

@J_Un1t Ай бұрын

Dr Mike tells me I gotta eat more to build muscle tho

@kalandonor 9 ай бұрын

This is the first time I hear this exercise called candlestick. The hardest variation is called dragon flag. One of my favorite. Bruce Lee was big fan of it if I remember well. Awesome video! Awesome progression!

@RenaissancePeriodization 9 ай бұрын

Ugh "Dragon Flag" sounds so much cooler than "candlestick!" Damn you, cruel world! - Dr. Mike

@Mxverick._. 9 ай бұрын

I was literally thinking the same thing: "Isn't that called a dragon flag?"

@MO-sb7ny 9 ай бұрын

Also there's a dragon walking variation walking uphill as you rise from horizontal

@karma.suture 9 ай бұрын

@@RenaissancePeriodizationthe biggest difference is for dragon flags you keep your lower body off the bench for the entire movement; hard as hell, and the stretch feels nasty in the abs.

@technocracylao 9 ай бұрын

@@RenaissancePeriodization - I just returned to this video after watching it earlier and yea the Dragon flag version you keep your lower back off the bench as you lower your legs and midsection then raise yourself back up before your butt touches down. Bonus points for pausing for a few seconds with your legs fully extended and your butt 1cm above the bench This has been my go to ab work out for many years, 3 sets of whatever the hell you can do will destroy your abs and you need to roll off the bench as sitting up ain't an option! 😄 Most people starting out with this will be lucky to do 1 strict rep . . .

@refreezefrys310 2 ай бұрын

Best fitness channel on KZfaq. Period.

@vecto8695 2 ай бұрын

*ization

@ReizokoRyu Ай бұрын

@@vecto8695 LMFAO you beat me to it

@schultemeister6975 Ай бұрын

@@ReizokoRyuLmfao you beat to saying “Lmfao you beat me to it”.

@ReizokoRyu Ай бұрын

@@schultemeister6975 🤯🤯🤯

@abdullahahmed1673 Ай бұрын

@@schultemeister6975 Lmfao you beat me to saying “Lmfao you beat to saying “Lmfao you beat me to it” ".

@chillinvillain3536 9 ай бұрын

I check youtube in the middle of dragonfly sets and this is what I get

@harzemyalcinkaya 9 ай бұрын

I do this exercise just fine and a few months ago I learned they are actually called DRAGON FLAG.

@Delb9891 9 ай бұрын

Same hahaha

@chillinvillain3536 9 ай бұрын

@@harzemyalcinkaya damn that name is way more cooler

@luffebassen 9 ай бұрын

Dragon flag is static. When you go up and down it becomes fly's. Just like a human flag is a static exercise.

@mpettymusic 9 ай бұрын

@@luffebassenhuman fly

@enumclaw79 3 ай бұрын

omg, many thanks for this! I hate ab exercises because they take forever and are more cardio than anything else. One set of 10 of these and I can feel my abs more than 3 sets of 60 bicycle crunches!

@8ema533 9 ай бұрын

Been doing the beginer version of this for years as my go to for abs. Cool to know it's the best. I'll be 60 November!

@chrisbertolino2116 9 ай бұрын

This style of video is awesome ! Don’t get me wrong, the jokes are fun, the rants are fun, but this is MONEY!

@evohock 9 ай бұрын

Awesome video Mike! Loved the dumbbell leg video as well, waiting for the rest of the DB only series!

@TheBobes 9 ай бұрын

I actually saw the "abs are made in the kitchen" statement make people in the gym completely disregard ab exercises altogether. Now I'm the only person in our gym with actual thick abs cause I was doing these last couple of years. Going slow is the key! I also like - and would recommend trying out - doing loaded half-bosu ball crunches.

@user-jw9xl8sd1q 9 ай бұрын

"abs are made in the gym, but revealed in the kitchen"

@Koroar 9 ай бұрын

You made the right choice. I got lean and skinny as fuck a few years ago and still had virtually no abs. I'm so much heavier now and I'm barely even taking my diet seriously anymore but just because I put on more muscle my abs look fucking way better. "Abs are made in the kitchen" is absolute horse shit hahaha

@malchir4036 9 ай бұрын

Because a lot of exercises train abs indirectly. Overhead presses, deadlifts, rows, pull/chin-up,...

@user-he4ef9br7z 9 ай бұрын

As a teenager I ate whatever the fuck I saw and still had better abs at 16 than I do now.

@JRT140 9 ай бұрын

I do my ab work in the kitchen

@angryapplebombs914 9 ай бұрын

Dude thank you so much for doing this video. I was having such a hard time getting sore from crunches and couldn’t really do hanging leg raises that well, but as soon as I tried these I felt it after the first set.

@sebasr3253 9 ай бұрын

CONGRATS ON 700K SUBSCRIBERS, so happy that more and more people can get to know you guys and your amazing information

@harzemyalcinkaya 9 ай бұрын

I do the expert version just fine, but I think that's because I have 5lbs chicken legs that I neglected for years. Now I'm working on a leg-focused program and I think the candlestick will get harder in time with added mass!

@alastairatcheson1407 9 ай бұрын

Work on that ghetto booty😅

@RenaissancePeriodization 9 ай бұрын

As your legs get bigger, keep doing the candlesticks so that you can have an auto-progression for your abs! - Dr. Mike

@Dark_Angel555 9 ай бұрын

@@RenaissancePeriodization I can also do the expert version and I am also skinny - does this mean I am an elite level athlete when it comes to abs ? lol ... thats what you said in the clip about people who can do the level 3 on this exercise ... also my abs are still not visible even though I am skinny on the rest of my body - yet I can do the original candlestick - I find it very weird

@ShovelChef 5 ай бұрын

@@Dark_Angel555, this might be where Mike asks, "How many reps, how many sets, how many times a week, and how sore do you feel after 2 days?"

@Dark_Angel555 4 ай бұрын

@@ShovelChef not many reps... max 10... I feel sore the next day but not that sore... just normal sore... yet I still don't see my abs... still skinny fat lol

@azreedZindro7295 9 ай бұрын

This is exactly what I needed. I do leg raises on the gymnastic ladder and I can’t get in a fair amount of sets before I get tired, so thank you very much sir.

@creepyjoe1025 5 ай бұрын

One of the best fitness channels out there!!! Thanks and God bless!

@salpanettieri3115 9 ай бұрын

Great video!! More like this PLEASE!!!

@chrispearson8959 5 күн бұрын

This is awesome. Thanks do much for this one

@cycodre 5 ай бұрын

Thanks for just giving us the movement progressions and science behind this exercise! The videos you make where you raise your eyebrows and make fun of people have a place but I appreciate just raw info! Thanks!

@shiekbloco 9 ай бұрын

Awesome format for the technique videos.

@GleaMDMK 9 ай бұрын

I do the intermediate version on the concentric to full vertical like the pro version, and then I "try" to do a pro eccentric. It feels the natural progression for me, because the true candlestick (or dragonfly raises, as I've known them) are just too hard. But it is crazy how you can make progress with these. So rewarding.

@crushedbutnotbroken 9 ай бұрын

Great video... I just found your channel. There is a ton to learn here. I'm slowly absorbing it.

@japan100100 9 ай бұрын

This channel has really increased my enjoyment of exercise. I finally am starting to understand some of the science of muscle growth and am starting to see some interesting results.

@PhilHaqeeqa 9 ай бұрын

This is awesome! Thanks dr Mike!

@gitarmats 2 ай бұрын

I'll try adding this to my routine! Thanks!

@joshuacissell9412 5 ай бұрын

Great video, I been looking to up my ab game. this is perfect.

@HenchPig 9 ай бұрын

Love it! Introducing these to my clients programs 🙌

@kimmoffat6429 9 ай бұрын

Absolutely outstanding work

@johnmartin6803 9 ай бұрын

Thanks Dr Mike! Back into fitness at ~30 after a long break. Summer 2024 prep started about a month ago. Squeezed most of the juice from crunches already, so I've been looking to add in something a bit more challenging. This exercise is great. Felt a burn up and down the entire muscle, which crunches don't accomplish. Your point about the highest loading occurring at the point when the muscle is stretched the most is (obviously) spot on. Felt amazing. Thanks again Dr. Mike.

@mark1BlackFox 5 ай бұрын

Your workout insights are amazing. I've changed my tempo/increased range-range/speed on negatives. Seeing amazing results.

@user-vv1hp4ye4q 9 ай бұрын

Oh, just as I was recommended this exercise for abs due to hip issues, RP gives a proper guide for it. Great.

@Bauer2sPro Ай бұрын

Bruce Lee’s dragon flag 🦾

@thundersleycleaningco.6621 9 ай бұрын

I do these every day but on the floor with hands placed near the thighs, I also don’t allow my feet to touch the floor. This has improved my hanging leg raise incredibly, and my abs

@taniaahyen4632 8 ай бұрын

Thank you so much,I'm glad I've found you,I'm on my 9th week training,and have felt pain everywhere else except my core, I've tried this technique but not consistently,but today is a new day,will give you an update .

@EHNB3 9 ай бұрын

The first day I had these programmed in the rp app. These killed me the next 3 days. My core has never bene that sore. Ever since this has been a staple for me!

@robk79 9 ай бұрын

I used to do the expert version all the time. Just got back into lifting after decades off, so it's been a minute. Right now, squats and deadlifts give me my core workout, but I will have to see if I can still do these next time I am at the gym. So glad I found this channel!

@juozasnorkus3926 9 ай бұрын

Tried yesterday and it felt tremendous, especially when doing slow. Thanks a lot!

@richleisy7857 4 ай бұрын

Nice job - great video.

@jacobusb4620 2 ай бұрын

Good to know I've been incorporating the #1 ab exercise into my workouts for the past 20 years

@paulmarotto3911 5 ай бұрын

Thanks Dr. Mike.

@StKrane 9 ай бұрын

Dr. Mike, your channel is really coming through for me. Great format with demonstrating the exercise and getting expert explanations with it. Thanks!

@whateverman4945 7 ай бұрын

It's a real treat having access to this type of knowledge and teaching.

@StKrane 7 ай бұрын

Absolutely 👍🏻

@durimehta76 9 ай бұрын

This is my go-to exercise for Abs, I also ad a twist when I raise my hips upwards to activate obliques. Most underrated exercise for midsection

@jasoncammeyer757 5 ай бұрын

Dr. Mike, I tried these the other day, and oh man did it fry my abs. One simple and super effective exercise. Love it! Thank you Sir.

@dirkdirkenson1941 9 ай бұрын

Exactly what i was lookin for

@kabelomaphakela5831 9 ай бұрын

Thank you so much Dr. Mike. Is there any video on obliques on the channel?

@zarothunder6172 2 ай бұрын

I love you Mike!!!!❤❤ and I love this exercise

@janarns3380 2 ай бұрын

*Thanks for the video!

@angelwings1888 5 ай бұрын

I'm always searching for another move to add onto my tummy routine, and this is it... Thanksman!👍

@awagner111 9 ай бұрын

Always with the spot on info and science based explanations, thanks Doc!

@RenaissancePeriodization 9 ай бұрын

My pleasure! - Dr. Mike

@wushufanatic 9 ай бұрын

Although the video was great, I didn't see any actual science/research presented. Something I wish this channel did more of considering how much of the Dr (PhD) and "Science" is emphasized. Like I said though, love the channel. Just surprised that I hardly ever see references presented.

@issemayhem 9 ай бұрын

I always took this to be a reverse crunch, either way, man oh man does this burn my core to a crisp, love it

@andrewzach1921 9 ай бұрын

This is the video that got me to subscribe. I guess I know what I will be trying in the gym tomorrow.

@XAUCADTrader 22 күн бұрын

Thanks for this, I might be able to train abs again!

@hgrsi8822 5 ай бұрын

Works perfectly, thanks for posting 🙏 I was looking for for exactly this, one exercise to do it all. Did sets of 20 for 3, abs sufficiently sore day 1 and day 2 in all the right places 💪👍

@jdiaz4877 9 ай бұрын

I did a very similar movement to the modified, I am glad to see I was on the right track. I'm gonna try these hopefully I get good at the technique.

@greenpighunter6930 2 ай бұрын

Excellent

@jk-pc1iv 9 ай бұрын

A kettle bell is a good grip for that when doing it at home on the floor. I always liked the candlestick so good to learn it can be adapted to an abs exercise like that!

@stdmc2745 9 ай бұрын

Great, I’ve been doing this from day one - newbie 1 month at the gym 💪

@AnarchyDucky 9 ай бұрын

More of these videos please

@thedingus4356 9 ай бұрын

banging music scott!

@PooplexCanal 9 ай бұрын

Did this once in the workout park just to see how it feels, never had more soreness on my abs. Amazing exercise!

@kauaihawaii5836 9 ай бұрын

Hell yeh! Great vid

@Rorschach113 9 ай бұрын

Hey Mike, love your stuff. Could you make some couching sounds that we could listen too, while we work out. “Go, one, slow, slow, go again” every time I see you doing that in a video I wish I had it. Love the content!!

@sdbruh 19 күн бұрын

It's crazy I've been doing this shit on my bench for years as a rest between presses but never really focused on the resistance down unless I was trying not to tear bench up lol. Thanks for the idea.

@squidandchips 9 ай бұрын

That looks gnarly. I like it!

@patrikjelinek8945 9 ай бұрын

I like the "Have you ever seen anyone with too big [insert whichever muscle]? " argument because you can use it for any muscle and it will always sound like a valid reason to get the muscle bigger.

@jasongarman 9 ай бұрын

It doesn’t work for every muscle though. I have seen bodybuilders with biceps so large that they can’t bend their arms all the way any more. I would consider that “too large” personally. There’s even a video of Dr Mike showing his home gym and he explains that he had to attach duct tape handles to his squatting barbell because some of his muscles were too big for him to properly hold the bar with his hands.

@the_exegete 9 ай бұрын

Yeah I've definitely seen other muscles be too big, but never the abs. Once in awhile I've seen abs that are a bit too big in comparison with chest or glutes I suppose, but that's just an aesthetic opinion. Other muscles can get so big they interfere with daily life.

@sideskroll 9 ай бұрын

Actually, I've seen women with too big legs... At a point they begin to look like cattle. I personally don't like it. Muscular, big thighs yes. Wads of meat breaking through their yoga pants is a nono for me at least

@aaaa-xf3hx 9 ай бұрын

Lots of people have muscles that the average person would consider too big, I’m not saying it’s something you should be worried about. However this attitude some bodybuilder types have of ‘if someone doesn’t want to look like me they’re lying to themselves’ is so vain it’s ridiculous

@patrikjelinek8945 8 ай бұрын

@@sideskroll WHERE ARE THE WOMEN WITH CATTLE SIZED LEGS?

@kokolokoblaszczak 9 ай бұрын

Oh man I am currently working on hollow body and man this exercise is the best for abs but feel much more better on partial currently. For sure I will be working on it. Thanks

@Lawrence-tw6yc 9 ай бұрын

I'll give it a go. Thanks. I found when doing leg pullovers, it's important to flex the abs before each rep, or it works your hip flexors as much as the abs.

@baym73 9 ай бұрын

Completely agree! Dragon flags (I/E the hardest variant) took my ab development to a whole new level.

@qlm4opc190 9 ай бұрын

Tried this today.Absolute destroyer

@sxhrgvs 9 ай бұрын

I’ve been looking for a new abs exercise and the universe has delivered. Thanks dr Mike. Edit Nov23: I’ve been doing these for the past meso and I’m up to intermediates for 4 sets of 15 on Tue and Fri. But… I’ve been touching my feet to the floor on the eccentric and it has been kicking my ass. I was thinking of adding some ankle weights - any thoughts on that? The proper advanced version still seems too hard, having tried it. Thoughts?

@RubixNoob1993 6 ай бұрын

I find that a modification somewhere between the beginner and intermediate is really nice as well. You bend your knees and bring your legs up, straighten them up into the air, and then (like in the intermediate) keep your legs straight on the descent. My lower back has been killing me lately and bringing my legs straight up on the ascending movement irritates it, but for some reason lowering them back doesn’t and it still allows me to fry my abs more than the beginner version does for me.

@smoothpyrogen 9 ай бұрын

Perfect timing, I needed a swap for knee raises and tried out the modified candlestick intermediate version this morning. Felt crazy good, especially at the bottom few inches. Thanks for a new favorite!

@Za-za-57 4 ай бұрын

Insane ! I got the intermediate version but at the end of movement I'm completly vertical like the true candlestick and that without training my abs for years. I'm shocked. But I think that I might fall in love with this exercise. Thanks for sharing :D

@jjpom9538 8 ай бұрын

i never knew that what it’s called. Saw it in Rocky IV. Been doing the easy version for awhile. Might need to correct my form to this! Thx!

@urizen2000 9 ай бұрын

The lighting is, well...LIT! Production values FTW.

@hardworkpublic 8 ай бұрын

Ohhhh you have very cool form bro💪🏻

@PeVoNZ 24 күн бұрын

Thank you so much for the video! I tried these in the gym this afternoon, and four hours later I can still feel a warm glow coming from my abs :D I was doing hanging leg raises but I'm going to replace them with candlesticks.

@smirbelbirbel 9 ай бұрын

Been doing the beginner version for ages, called it reverse crunch. Try letting your tailbone be just off the bench, adds an awesome stretch under load that'll kill your soul.

@moreroids_morehemorrhoids 9 ай бұрын

Thanks, seems difficult to setup but i'll find a way

@xnexgax2477 6 ай бұрын

Dude this gave me abs for the first time in my life. Thanks so much Mike the Bike!

@JohnVKaravitis Ай бұрын

Wow! Just WATCHING this video blasted my abs!!!

@StarkEpiphany 2 күн бұрын

I actually started doing these recently as an alternative to normal crunches. Oddly enough I struggle with those because I have a bad back and for some reason these seem to work better for me. With this in mind I will continue to do them.

@kelseyelsemore2280 9 ай бұрын

This is so great, thank you so much! Would it be possible for you to do a “best exercise” for both the obliques and the transverse abdominis as well?

@thedudewhoabides69 9 ай бұрын

I'd like that too! I remember reading about training the transverse abdominis and the vacuum-pose came up a lot. I wonder if there's any truth to that

@vittocrazi 9 ай бұрын

there is. just do it. it doesn't take much time... and aside from bodybuilding, its an exercise that musicians do for singing and playing winds. i will shape your belly, will strengthen your brace and will allow you to bellow properly at your next pr. @@thedudewhoabides69

@hmq2007 9 ай бұрын

Agree!!!!

@smirbelbirbel 9 ай бұрын

I believe for the transverse, vacuum variants are the only way to reach it.

@rachelmel 9 ай бұрын

@@thedudewhoabides69vacuums are great for TVA! As are hollow body holds and rocks, dead bugs done correctly, and drawing in/bracing the abs while in a bridge position.

@kmellen17 5 ай бұрын

You can level up even more with a small plate on your feet with a tie down strap. Or, you can raise the incline. It is amazing how much harder this is with an incline added.

@nateoriol320 8 күн бұрын

Wow, haven’t felt my abs like that before , thabks❤❤❤

@theelviscerator 8 ай бұрын

Used to do these back in the day. Rocky did them. I also did incline situps with 45 lb plate for full sets.

@thecanadianheathen 9 ай бұрын

This is a great ab exercise, one of my favorites. Cool to see Nick Shaw on your video. I was in the Top 5 with him at the NPC Universe when he won his pro card.

@NaruteetheFodderPianist 9 ай бұрын

I thought this was just reverse ab crunches but a higher intensity version. Ive been doing this actually and the burn is real. Been doing the intermediate variations Thanks for the tips and guides

@brigandboy1425 4 ай бұрын

If you can do the 3rd variant, you are in insanely good physical shape. Sounds like I have a goal now lol ty for this.

@yoelmorales208 3 ай бұрын

Amazing

@mattn2293 9 ай бұрын

dammmmmmn this was good, please do more of these for other exercises.

@Elijah-fc3ex 3 ай бұрын

Trying these now, actually a kick ass exercise. I hate working abs more than anything and these felt really good actually

@ChuckUFarley- Ай бұрын

Stalone did that sht in Rocky 4 and it was awesome lol

@pizzagateisreal 9 ай бұрын

Holding a weight between your feet sitting horizontal on a bench slight lean back and bring your knees to your chest. Thats my favourite and most effective ab exercise

@jamesmathieu7155 2 ай бұрын

Great practice for pullovers on the bar

@NickWellingFitness 9 ай бұрын

I like this one. Another favorite is scooting your butt down so it partially hangs off and doing leg raises with your lower body cantilevered. This allows greater depth, stretch, and therefore even more emphasis on the eccentric

@Koroar 9 ай бұрын

I wanna do that but scared about lower back, would be awesome if you're strong enough tho

@GregPaxson 9 ай бұрын

I do love some ab rollouts... weighted is dope... standing is awesome and weighted standing is craaaazy.

@gussmall5451 9 ай бұрын

This video was almost enough for me to consider training abs for the first time

@AvenEngineer 9 ай бұрын

Men's gymnastic training really seems to develop the upper body in a remarkably aesthetic and reliable way. The guys who can do a routine on the rings are all jacked.

@artunblock9433 9 ай бұрын

Nice exercise

@sergiorestano8421 8 ай бұрын

good content

@Dazdaone Ай бұрын

Started doing these unknowingly after I injured my shoulder and couldn’t do hanging leg raise… might keep them in the routine now 😂 also the view of your own quads it’s pretty beast when doing this.