The Advanced Ab Exercises That Actually Work (Seriously)

Рет қаралды 304,289

Күн бұрын

The most effective Ab Workouts will include progressive strength training taking the all the ab muscles (rectus abdominis, obliques, transverse abdominis, quadratus lumborum) through a full range of motion.
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While Planks are a very popular exercise, they’re probably the most ineffective exercise for strengthening and building your ab muscles. In this video Alec Blenis shows me his favourite exercises and the techniques he uses to strengthen his core.

Пікірлер: 336

@coacheugeneteo 23 күн бұрын

How to do this without a GHD? You need the following 1. Anchor point for your hips/waist. A Bosu Ball, Exercise Ball or even an adjustable bench (lay crossways to it) work well. 2. Anchor point for your feet. Get a little creative around your gym, but even a pair of heavy dumbbells can work well. As for the Reverse Crunch, you can do this simply on a flat bench, grabbing onto the end with your arms. OR, depending how crowded your gym is, pull it up to a rack/smith machine to grab onto the bar. I'll record some videos for you and post to my Shorts soon! Hope you guys enjoyed the video, and if you want to train with Alec, you can check out his hybrid programs over at bit.ly/alecblenis

@nnnnnnnnnnnnmmm 23 күн бұрын

please record if you can! highly appreciate it

@user-mz1ym8pq8m 23 күн бұрын

-Sissy squat for anchor -if power rack or smith machine pins low enough set up barbell at lowest point w a pad over it

@nickm2677 23 күн бұрын

@@nnnnnnnnnnnnmmm I second this!

@DavidTran-hf3hn 23 күн бұрын

We need a video without GHD

@ozzy6162 22 күн бұрын

So sorry to bring a downer on this really interesting video with good exercises Eugene but the bit about adding weight does worry me because of my back problems due to heavy ab training when I was younger & dumber. I particularly don't like the look of exercise 4 with the recommended heavy weight - it sets up large shearing forces on the discs. I actually regard heavy ab work (including exercises 4 & 5 - they're not new) as being more responsible (than heavy squats/deadlifts) for my many years of back problems with several back operations. I ended up with total disc collapses at L5 - S1 & L4 - L5 levels and a further 20 years of neuropathic pain (a particular type of nerve pain) throughout the lower back and upper glute areas - this still hasn't totally gone away but I am back at the gym doing what I can and being very careful. My advice would be to see what benefit changing exercises brings before adding any weight But if adding weight is really necessary, i.e. your ab muscles lack size, then please just use small amounts of weight with small increments. I'd rather I had the fattest gut in the gym & still worked out than had many years of severe pain & no workouts.

@InnerStrengthVarun 23 күн бұрын

0:15 - GHD Sit-Up 3:58 - Reverse GHD Sit-Up 5:55 - GHD Dragon Flag 6:39 - Cable Twist 8:45 - Dynamic Cable Twist 10:33 - 45° Side Bend Thanks for the legendary content as always Eugene

@whoknows8223 19 күн бұрын

Youre doing gods work👌

@InnerStrengthVarun 19 күн бұрын

@@whoknows8223 haha appreciate it

@D_Crichton95 16 күн бұрын

Not all heroes wear capes. Thank you good sir 🫡

@Studanski 23 күн бұрын

The GHD is a rare bird, I've never seen one in the wild. You guys should have included alternatives for those who don't have access to a GHD.

@coacheugeneteo 23 күн бұрын

Just posted alternative set ups to the pinned comment!

@amielterence 23 күн бұрын

MVP behaviour

@ryandalessandro4139 22 күн бұрын

I love to use a medicine ball!

@NofirstnameNolastname 21 күн бұрын

@@coacheugeneteo Was really hoping for a video for the alternate setup too :) the text is tricky for non native speakers.

@BigHalfSteps 18 күн бұрын

It just means people need to raise awareness to gym leaders.. err I mean gym owners. Won't work on your everyday commercial gym, but they should be used by everday people who are not invested in using more advanced gear for their advanced needs.

@MagicalQliqui 23 күн бұрын

alec: "up! up! up!" eugene, not moving: "yeah I am" that says it all

@panbuffman 23 күн бұрын

probably the best ab video online ever

@coacheugeneteo 23 күн бұрын

Thank you! 🙏 Alec is an excellent coach and teacher

@anikmehdi7848 22 күн бұрын

EXACTLY

@ozzy6162 22 күн бұрын

Didn't Heineken make that video? 😋

@PaRaZzEe 21 күн бұрын

If your Gym has a GHD that is :(

@RoninHLee 21 күн бұрын

Totally agree! These are great, I'm pumped to put these into my workout. Thanks for Alec and Eugene for the great content!

@aaronzachary8851 6 күн бұрын

There's so much over saturation when it comes to ab exercise content and yet all this stuff is amazing and really cool. Alec is definitely a monster

@Oyashio202 23 күн бұрын

As someone who does leg raises with weights x20 and maxed out every ab machine, THANK YOU! It gets very tiring to do weird set ups. It's not some BS cardio workout. These are just some cool obvious hypertrophic ab movements.

@coacheugeneteo 23 күн бұрын

Good luck!

@sovereign775 13 күн бұрын

These are high yield gold. Seriously, anyone can just focus on this consistently for a lifetime and build a solid asset core both aesthetically and functionally

@alecblenis 23 күн бұрын

Loved putting this together! Hope your abs have recovered by now Eugene :)

@ommba07 23 күн бұрын

This was awesome, been doing the GHD reverse sit up and kneeling cable twists. They're incredible!

@coacheugeneteo 23 күн бұрын

Ready for round 2!

@Albs55 9 күн бұрын

Did GHD sit ups today, and they were brutal in the best way possible

@rhyeseehioghae1203 9 күн бұрын

Definitely the best core/ ab workout explanations I’ve ever watched

@johnrockyoga9557 23 күн бұрын

Alec is an absolute animal!! And he transmites a pretty calm vibe which is cool

@AbhinavSingh-wp3fu 17 күн бұрын

I really like the exercises and the way you explained all of them. Please keep on making videos like these. Its probably one of the best abs videos on youtube❤

@banglevision8207 23 күн бұрын

Great. Another one again please.

@Honeybadger-26 18 күн бұрын

A follow up video showing adaptability/variations to work on “standard” gym kit would be helpful 👍🏻

@alenbukvic 22 күн бұрын

Amazing video, Alec sounds like a great trainer / teacher.

@ommba07 23 күн бұрын

This was great! Alec is the goat!

@IAmTheWalrus6700 15 күн бұрын

Alec is wonderful -- hope to see more of him!

@kevinburke9940 20 күн бұрын

2 true professionals showing us how it’s done. Thanks guys!

@joloshawn 23 күн бұрын

i was just thinking through what the best ab workiuts would be and this knocks it out of the park. the main principles evrryone should be prioritizing. and i love the 4th exercise, rotational power and that transverse plane is so underrated, especially dor athletes. this and the grip video are gold, keep it up man!!! quickly one of my fav channels

@coacheugeneteo 23 күн бұрын

Thank you my friend!

@stevep4236 18 күн бұрын

Definitely going to try these

@evian8768 10 күн бұрын

What a cool portion of knowledge. Thank You😎

@kedarkashyap1522 18 күн бұрын

3AM life-changing fitness enthusiasts unite!

@keishchandel 23 күн бұрын

So many fucking bots commenting. Anyways, Alec's core is absolutely insane. Like the only way to describe his core is "beautiful"

@Wildeity 23 күн бұрын

Wow, Alec is so knowledgeable and I really felt like I filled a knowledge gap by watching this video.

@coacheugeneteo 23 күн бұрын

He's an excellent coach!

@dominican200 16 күн бұрын

Wow... good one

@southernmuscllman 10 күн бұрын

Great video!

@intrepidapollo 16 күн бұрын

Wow. First I’m going to need a few months of solid pre-core base fitness, but then I’m going to jump in the deep end with these. Thank you for the demonstrations - eye-opening!👏

@NofirstnameNolastname 21 күн бұрын

Good stuff. Never saw anything from you before. But I'm a serious core enthusiast never skip my core and train it 4 days a week. Been looking for a new challenge.

@bogdangaliceanu6326 23 күн бұрын

this is superb. So many ideas for exercises. Thank you!

@coacheugeneteo 23 күн бұрын

Enjoy!

@yosoys 4 күн бұрын

Range of motion is the key! 👏👏👏

@adamlubinski1347 23 күн бұрын

Very cool! I have been doing sit ups hanging back completely on the hyper extension machine, very effective and good deep stretch

@SpaceMonkeyGVTV 20 күн бұрын

Amazing !!!

@JB-xn5xb 21 күн бұрын

Great video

@mattc4266 23 күн бұрын

Amazing video

@Lock8484 17 күн бұрын

Alec is a beast. Great video. Vegainz

@rosaleesantamaria7673 23 күн бұрын

Just exactly what we needed. Thank you Eugene for always delivering.❤

@coacheugeneteo 23 күн бұрын

Thank you! 🙏

@alharry13a 23 күн бұрын

I eat my dinner when I watch these videos so I can pretend I'm having dinner with Eugene.

@coacheugeneteo 23 күн бұрын

Don't forget to keep your elbows off the table, son

@prometheusboat 18 күн бұрын

You could find out where he lives and eat outside his front door. Or not.

@andrewjamespete 23 күн бұрын

This is great thanks fellas

@ajlamrakovic25 17 күн бұрын

AMAZING CONTENT!

@leibomsvairis 21 күн бұрын

Great tips for ABS, will improve my ABS even more! Thx

@hemoer8780 9 күн бұрын

I guarantee this is the best ab workout video ever

@pageoscar8773 23 күн бұрын

More Alec content thanks

@dominicpaul1 22 күн бұрын

Excellent

@memorabiliatemporarium2747 17 күн бұрын

YES! This is PRECISELY what I was looking for! I'll add these to my routine (with some modifications because my gym doesn't have a reverse hyperextension machine) with my favourite: the cable crunch (the GOAT). Firmly believe that bodyweight ab exercises are a waste of time.

@stephenY96 Күн бұрын

As a boxer with toned abs all we do at the gym is lots of sit ups, leg raises and planks at the end of every session. Proper simple and always works for us. No need for some super in depth long duration ab workouts.

@mitchellbenoit6243 21 күн бұрын

Awesome now I’m trying to recreate that set up on a budget

@spontaneousbootay 19 күн бұрын

The ghd stuff is inspirational. Didn't think about using them that way. The side bends though I've been doing it for a while and they make my obliques sore as hell.

@TorBoy9 23 күн бұрын

My gym doesn't have GHD, still doing garhammer raises, which I saw on a different Eugene video. They are also quite good. Thank you

@neco5740 21 күн бұрын

This is great. I always struggled with finding a good Abb stimulus. Am sure to try these. Edit: welp seems I am too weak to properly do most of them

@DavideGalic 22 күн бұрын

These exercises are insanely good

@ignaciohinojosa4287 23 күн бұрын

John would love this ❤

@theonetrueshibe9567 23 күн бұрын

These are great exercises. Everyone emphasis lengthened porsion of exercises but abs dodnt get much love as far as I saw. These exercises are great for that. I did know about twist and sidebend but ghd stuff is new for me. Is there a variation without ghd?

@wizart2100 22 күн бұрын

I know you dont do sprinting but i would love to see some content like that too hahaha ❤❤ much love and great videos specially these last months even better !!

@MrTheonenotesong 23 күн бұрын

This is great! I am on week 3 of thick and quick beginner half marathon and loving it.

@RR-hl6zi 23 күн бұрын

Awesome name for a program! Do you have a link?

@coacheugeneteo 23 күн бұрын

program is here! join.ganbarumethod.com/alec-blenis/

@coacheugeneteo 23 күн бұрын

Glad to hear it!

@amielterence 23 күн бұрын

That was so dope.

@mattsoap 8 күн бұрын

Alec: Up, up, up! Eugene: Yeah I am *not moving* lol great video! Cant wait to try these exercises!

@MartinMoylanPT 18 күн бұрын

Awesome video, what brand is that GHD?

@fredh8556 2 күн бұрын

Hi amazing video. Whats the brand of hyperextension machine you use please looks sharp ? Thanks

@HonorViego 23 күн бұрын

My dad who is 53 has trained body building naturally since he was 15, he reached his genetic peak around 23, but the ONLY muscle group that ever grew was his AB’s whenever he was in his 40’s he started doing dragonflags and he has the best ABs I’ve ever seen naturally. Better than this guys as-well

@aprince02 22 күн бұрын

With the QL side bends, I've found that putting the hip rest right below hip line recruits more glute med/minimus. Also I know he says hip rest leg in front, but I do it with that leg behind and twisting the torso towards the hip pad. This position I feel, allows the greatest stretchy in the QL muscle.

@aprince02 22 күн бұрын

Twisting as you descend and untwist as you ascend incorporates Obliques training. But holding the twist through the eccentric and concentric is all QL+some glute. I do these fresh then Glute Med,Max,Mini kickbacks after.

@502gaming4 20 күн бұрын

Usually, these types of abs exercises in general tend to hurt my back even if I focus on my technique, it still hurts. I'm not a newbie I work out for more than ten years. but still.

@jamiemorrison7927 22 күн бұрын

Hey Eugene, great vid as usual. For the QL side bends, does an incline bench work if you don’t have a 45 degree back extension machine? Or is there any other alternative set ups?

@kemshasan8866 20 күн бұрын

I'm at the point where I'm close enough to unlock the 7th and 8th ab I'm going for it! Hope to get some gold here!

@Bjorn_R 23 күн бұрын

Very pleasant to see that these are the exact execises I am already doing with some equipment variation. Just wondering... the sidebend, would it not be possible to do in a cable tower?

@_koschwarz 22 күн бұрын

Alec's core is an alien life form on his body.

@splinterspell 11 күн бұрын

Alec: "Up, up, up" Eugene: "Yeah, I am" 😂😂😂 What a great video, thank you. Will check out Alec's content. Seriously impressive.

@RDS_Armwrestling 23 күн бұрын

I had been using cable twists for a long time but lately had to take a break because I was getting pain in my left hip/glute/lower back, and it was definitely them causing it. Maybe I'll try to ease into them again cos I do really like them

@williamseipp9691 16 күн бұрын

man, I thought I was getting good range of motion with exercise balls but this is probably the best

@kylewattssurfing3266 14 күн бұрын

Awesomeness yeeeeeees yeeeeeeaaaahhhh yeeeeeees!! 👏😎👏

@SkepticalDragoon 21 күн бұрын

Been doing full dragonflag for almost 15 years and very few things beat that. The tips on the crunch are little gems that can be applied to every kind of situps and crunches (it's best if you can fully extend the rib cage like in this video or with a fitball ). Doing all this plus the side bends always resulted in the best abs (at a specific amount of BF) for me. Training ABS very well makes all the difference in performance ad aestethics specific to a certain BF percentage.

@vidalbalkaran3691 17 күн бұрын

i agree, the dragonflag honestly is one of the best ab exercises that targets your entire abs along with obliques if done correctly along with other parts of the body

@A.G.h.o.s.t 11 күн бұрын

Holly shit 😅 what a great workout 👌🏻

@NofirstnameNolastname 21 күн бұрын

This guy has watched dr Mike

@micahferguson6331 14 күн бұрын

"Biiigggg stretch"

@aro2103 13 күн бұрын

Im a big Dr. Mike fan. But Dr.Mike has nothing on this guy

@voran1324 5 күн бұрын

He also trained with him.

@betchieharrison5526 16 күн бұрын

New subscriber

@angellohector 19 күн бұрын

This is great! I'm afraid of abs as I usually get cramps! Any advice? Thanks!

@ryanpatterson9526 21 күн бұрын

He looks good... damn good!

@Physiobynumbers 12 күн бұрын

Oh yea I tell my patient this as well. A topic I wan to cover in near future

@Yxcvbnmxy 16 күн бұрын

I got sore just watching… but I can’t wait to try

@davidcbeaudoin 23 күн бұрын

Some good stuff here. I never do side bends and don't advise anyone to either though. They're bad for your lumbar spine and can lead to sciatica issues.

@maxsk9074 23 күн бұрын

dont be an ass-->dont max out on them and you will be just fine (at least if you are healthy😅) you have to position your leg correctly and maybe have it bent otherwise you might very well annoy your sciatic nerve

@joeberger3441 18 күн бұрын

Just don't overload them too quickly and you'll be fine

@mohsenlawaty 21 күн бұрын

we need a video on the back side of the core as well

@CoachMatzen 20 күн бұрын

Now THAT is an ab workout blueprint. Thank you Eugene!! May I ask about the rolling whiteboard in the back. Where is that from?

@coacheugeneteo 20 күн бұрын

I made it

@anikmehdi7848 22 күн бұрын

super content

@michaelelliott1212 12 күн бұрын

I have superhero looking abs. They're just very well insulated.

@pcchoon 10 күн бұрын

I wish my gym had this. I have been doing this exercises on a decline bench 😢

@Trazynn 17 күн бұрын

I can't find these devices anywhere.

@alegro4046 18 күн бұрын

Ab roller is my fav...

@J-W_Grimbeek 17 күн бұрын

How does one eliminate hip flexor dominance on crunch variations tho? Especially those reverse crunches, your abs are already stretched out long before you lower your legs, so the bulk of the eccentric just goes straight to your hip flexors and it just becomes an isometric for the abs

@MrJreynolds214 19 күн бұрын

What is the make and model of the GHD used in this video?

@meowmeowclubart1879 22 күн бұрын

LEGIT, THE STRETCH, YOU CAN ALSO DO RANDOM CORE EXCERCISE THEN STRETCH IT USING YOGA BALL :)

@alexblaxell7983 23 күн бұрын

I don’t have access to a ham raise machine what’s the limited equipment option?

@bryanzancanella650 18 күн бұрын

What is the name of the equipment used in the GHD and the side bend?

@jaeldi 16 күн бұрын

Can someone provide a link or a searchable product name for the devices they were using to do these ab exercises? I have not seen them in my gym.

@nickm2677 23 күн бұрын

Any alternatives for those who don't have access to a GHD and Roman chair?

@coacheugeneteo 23 күн бұрын

Check the pinned comment!

@MikeFico998 19 күн бұрын

I wish I had these special props

@michaelmoser1823 17 күн бұрын

Dear Eugene! Dear Alec! I am a big fan of your Training videos especially for the abs! I have a little gym back home and I like your glute ham developer in this abs training video. Would you please be so nice to tell me the name an company of this product? Thanks a lot an greetings from Austria! Michael