The Best Ab Exercises for a Powerful & Athletic Core

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3 жыл бұрын

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This post explores 18 of the best ab exercises for core strength, stability, and injury prevention. A powerful core is necessary for explosive and athletic movements throughout the body. It also helps to provide spinal stiffness, which is absolutely necessary to prevent injury.
Simply: training with sit-ups and plank is not enough (and depending on who you ask, may even be counterproductive). We need to address strength endurance in the mid-section, along with rotational strength, anti-flexion, and much more. These are the best ab exercises if you want to develop real power in the core for throwing punches, lifting weights, and moving gracefully. And, as an added bonus, they'll give you a ripped-looking six-pack too!
What are your best ab exercises? Let me know down below! And thanks again for watching team :-D
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Пікірлер: 685

@NaturalHypertrophy 3 жыл бұрын

0:15 *Mom why is there a shirtless man doing sprints on our street?* *Don't look at him Timmy, he might grab you to add resistance to his training*

@bonniejunk 3 жыл бұрын

4:54

@JockoBarbone 3 жыл бұрын

You win the internet for the day with this one!

@wesleyangel777 3 жыл бұрын

Go to your room, Timmy, mommy's got her own kind of resistance training to do while he's out there.

@mountaintiger263 3 жыл бұрын

@@bonniejunk lol

@s-o-u-p6095 3 жыл бұрын

Seen you on a Greg Doucette vid, good taste

@enochkwon5947 3 жыл бұрын

Man.. the Bioneer is so underrated .. I don’t remember how I found this channel but I’m so glad I did.

@zubayerhossain7551 3 жыл бұрын

Likewise!

@moby2579 3 жыл бұрын

It was probably the bruce lee video that's how I found him

@ivoryas1696 3 жыл бұрын

@@moby2579 First vid of his I would have watched, but I started watching more after seeing his + > 0 strength + 0 size video.

@mrsvendel9189 3 жыл бұрын

Yeah

@matheuskelson 3 жыл бұрын

Most likely it has found you, not the other way around

@rezyc 3 жыл бұрын

Loaded carry is the ultimate dad exercise. "no love we will not make 2 trips to the car I will carry it all now"

@Adiadi-uj3ud 3 жыл бұрын

I always try to pack everything on me lol sometimes I hold with my teeth too

@mrbtapir 3 жыл бұрын

ha yeah, and create additional challenge having to carry a crying toddler.

@CursedWheelieBin 2 жыл бұрын

I don’t think I’ve ever made a 2nd trip back to the car for more shopping. I doubt any man has 😄

@slushyslushy7777 3 жыл бұрын

•Medicine ball throw (Ballistic power against resistance w/rotation, explosiveness, endurance) •Cable punch outs (Rotation with resistance coming from behind you) •1armed cable row with rotation ( core stability and grounding self) •Hollow body holds (Contract and compression your abs) •dragon flag (Anti-extension) •ab rollout (Prevent sagging, hip flexor involvement, great ab contraction) •lallane pushup •lizard crawl (Ridgity, rotation improved hip mobility and endurance) •handstand (Greater awareness, anti extension) •one armed shoulder press (Stability) •loaded carries (Strength endurance) •quasi isometric pushup (Solid core, strength endurance •front/goblet squat (Strength endurance, stability, injury prevention from flexion) •medicine ball slam (Fuller range of motion +hypertrophy) •leg raises&frog kicks (Resistance for the abs) •v-ups (Explosiveness) •l-sit/v-sit flutters (Strength endurance, proper breathing, thick powerful core) •pike pulses (Compressive Strength and mobility)

@olivermaximilian6020 3 жыл бұрын

thank yoiu

@blackid5763 3 жыл бұрын

Thank you

@GraphixMon 3 жыл бұрын

How often?

@slushyslushy7777 3 жыл бұрын

@@GraphixMon implement SOME into your workout. A typical workout week is one containing 3 days where you do your routine.

@paulschoeman5906 3 жыл бұрын

What about front levers

@zoobear3330 3 жыл бұрын

me how do i train abs the bioneer : yes

@TheBioneer 3 жыл бұрын

😂

@cosmicdraconian6712 3 жыл бұрын

Yuh

@starlandgaming6116 3 жыл бұрын

@@cosmicdraconian6712 q1

@saaie6593 3 жыл бұрын

what? stfu

@anisbachir1536 3 жыл бұрын

@RebelSun14 3 жыл бұрын

My abs developed abs just watching this

@mugenblack6884 3 жыл бұрын

🤣

@wm1322 3 жыл бұрын

I've been tensing my core the whole video lmaoo

@TheBioneer 3 жыл бұрын

Little correction guys - that should be manna and not Maltese at the end there! 🤦🏻‍♂️ Also the lower back hasn’t been forgotten - I’m making a video shortly on back strength and mobility so I’ll be talking about that there. That’s why this is a list of “ab” exercises - but yo do have the goblet squat in there which is a useful isometric move for strengthening the lower back.

@TheBioneer 3 жыл бұрын

I’d originally included lower back on this list but decided to stick that in its own video coming very shortly - I’ve been reading some interesting stuff that I want to get through first. I decided to keep this as a list of ab exercises. Meanwhile you do have the goblet squat here 👌🏻

@alirezaweirdo3439 3 жыл бұрын

Thats amazing man ive been looking for ways to strengthen my lower back better so i wont get injured again and your videos are allways the best ... Thank you 😁😊

@themilkemissary7898 3 жыл бұрын

@Eyre Borne i saw this comment and my lower back started hurting (Guess i know what must be done

@jansettler4828 3 жыл бұрын

@@TheBioneer If I plan to have 2 core days per week, which exercises would you recommend among these? I neither have the equipment or discipline to do all in this video, but if you had to pick 6-7, which one improve in explosive strength (and maybe size) the most?

@molomono9795 3 жыл бұрын

@@jansettler4828 I know i'm not the guy being asked, but i have a good core, compression, strength and endurance are all on board. The thing is all of the exercises are good, it's much more about how you perform them than anything else. And to learn how to perform them correctly is easiest to do by getting a very solid Hollow body hold, you should get that to a 1 min hold time performed well. Then things like ab rollouts and L-sits are hugely beneficial. I'd recommend to just set a goal like a 30 second L-sit and chase it, or if you already can try to go for a V-sit. Having a goal like that makes you work much harder and keeps you motivated so you don't need discipline.

@AssassinKing19 3 жыл бұрын

you're my favorite fitness youtuber. i love how you're going for more of a "functional" style of training instead of "just for the looks".

@petervaughan7961 3 жыл бұрын

My thoughts exactly.

@1funkyflyguy 3 жыл бұрын

@@petervaughan7961 Same here. Health and fitness over vanity any day.

@CursedWheelieBin 2 жыл бұрын

Just remember that looking good and having a functional physique aren’t opposite from each other. It’s almost like you’re saying he’s chosen one or the other. Why not both? 😃 Strong, muscular bodies tend to look better 🤨 (in most people’s eyes anyway). I just like the fact he’s managed to build and maintain a good physique without turning into one of these cringe-inducing “gym bro” stereotypes. It shows people it can be done. C’mon, you know the ones? Baseball cap on backwards, rap hand gestures, desperate to be seen as cool 😎

@_biscuit 3 жыл бұрын

just saying you have the most well rounded level of strength that i've ever seen, personally i only stick to calisthenics for a multitude of reasons, but you have a very broad knowledge of fitness and overall strength. i'm very impressed mate, keep it up, great videos too btw

@dillon5618 3 жыл бұрын

Dominik sky

@cosmicdraconian6712 3 жыл бұрын

Yes its a really good chennel

@FB94121 3 жыл бұрын

Strength yes, but not very defined motor skills. He talks about the kinematic chain but doesn't use it while throwing punches. His heavy bag work looks very beginner like.

@marcosfontes3653 3 жыл бұрын

@@FB94121 One thing is understanding other is being able to execute it

@itsoracle 4 ай бұрын

@@dillon5618what about him

@mr2octavio 3 жыл бұрын

You know what I love about your videos? That you're not afraid of showing yourself shaking as hell when executing the exercises, it makes a great thing for the mind of the viewer because "hey if this guy shakes as hell, I can shake too!"

@somebody1690 3 жыл бұрын

You ever thought of training BJJ? It would be cool to see how u would apply your techniques and develop things to show us.

@jamj59 3 жыл бұрын

Got my bjj class tonight :D

@918273645ist 3 жыл бұрын

Thats a really good idea. Muay Thai could be a good one too.

@Rawdiswar 3 жыл бұрын

@@jamj59 Lucky man, our classes have been cancelled since April. Enjoy rolling!

@apollotherandom5118 3 жыл бұрын

ooooo ooooo and Judo

@battleax4609 3 жыл бұрын

Bjj sucks do judo

@elijahramirez2017 3 жыл бұрын

Core strength is so crucial to injury prevention and any kind of athleticism. I really enjoy how you focus on it and make it about more than just gimmicky "six pack" workouts. Great work, as always, Adam!

@lukeevans525 5 ай бұрын

Why was I subconsciously bracing my core whilst watching this? 😂

@remhauck1577 3 жыл бұрын

I think handstands are definitely an underrated core exercise. I find they work my lower back like nothing else.

@user-hp2dr5qc8p 3 жыл бұрын

They're not supposed to though, afaik. Are you sure you're maintaining the posterior pelvic tilt?

@chanduakg 3 жыл бұрын

I really enjoy your attempt to combine different training concepts and give us ideas to include in our own training to make it more well-rounded. Please do keep up these videos coming!

@TheMan00007 3 жыл бұрын

My Lord, if this guy's shaking on some of these exercises, what'll happen to me?

@dnegel9546 3 жыл бұрын

🤣 thats how i feel about so called beginner exercises... I think these fitness people are out of touch on what a beginner is.

@YeshuaIsTheTruth 3 жыл бұрын

For most true beginners pushups, planks, and mountain climbers will do plenty.

@CursedWheelieBin 2 жыл бұрын

I realise you’re just trying to be funny but it actually sounds like low self-esteem trying to prevent you from challenging yourself. Just get in there and do what you can do. Don’t underestimate what you can accomplish in, say, 6 months’ time if you just make small improvements over time. I promise you it’s way more motivating and empowering to watch yourself progress incrementally than it is watching a stranger jump around with their shirt off.

@lindajamshidi 2 жыл бұрын

I love how he gets straight to the point.

@Magneticlaw 3 жыл бұрын

No frills, no gimmicks, just practical, usable training knowledge, with some very cool variations of exercises I certainly didn't know about - keep it up and don't change what you're doing! 💪

@AdventuresAwait123 2 ай бұрын

This man is a gift, just incredible. The video is still going and I'm laughing at just how much he does and how amazingly he does it. Excited to try...some of them haha. God bless, Bioneer

@eastwind6572 3 жыл бұрын

Excellent Video!

@MrTimstaaa 3 жыл бұрын

Absolutely best channel.

@trusarmor4957 3 жыл бұрын

nicely shot!

@mikael1852 3 жыл бұрын

Great video!

@freeman436 8 ай бұрын

Love it. No monkeying around. Just tons of information. Without 25-30 minutes of my day. Which of course could be better spent, you know, training.

@markd.9042 2 жыл бұрын

Excellent stuff.

@believepray3752 3 жыл бұрын

Great ,i needed this 💚💚💚

@cygarner1834 2 жыл бұрын

I'm glad you are doing good and sharing this stuff.

@tombstone7577 Жыл бұрын

This is a perfect run over all the golden exercises -GOLD!

@nnstuk3889 3 жыл бұрын

killing it dude, such a great range of exercises for a great range of different benefits.

@CptFlasheart 3 жыл бұрын

Love this format. Looking forward to getting through each one in tomorrow’s workout 👍 learning so much from this channel! Keep up the epic work 😎

@michaelupchurch3779 3 жыл бұрын

Thanks ill implement these

@Neptune8 3 жыл бұрын

You could literally put together so many programs just using your video. I’ve never been so grateful for a channel in a long time. Thank you bioneer!

@johnburke5771 Ай бұрын

Great stuff bioneer - had plenty of tips from you

@user-KD6-3.7 3 жыл бұрын

loved the new format!

@gabe608 2 жыл бұрын

Thanks as always, your a boss

@docsavagefan2795 3 жыл бұрын

One of my favorite channels, I always look forward to new videos. Thanks 🙏

@younes_slimaniii 3 ай бұрын

Thank you for this video it helped me a lot

@hestonpfheffer1299 3 жыл бұрын

Cracking video mate

@tyersonline 3 жыл бұрын

Thank you for these amazing videos!

@jbiney123 3 жыл бұрын

This man is a UNIT!! Subbed!!

@warmasterpema 10 ай бұрын

I absolutely love yoir work!

@mariadesir4569 2 жыл бұрын

Omg! Thanks for this!

@trombonemunroe 3 жыл бұрын

I like this list format. It makes it easy to keep track of useful related exercises. Thanks!

@stewartfraser2574 3 жыл бұрын

This is scary, fascinating, motivating, impossible and challenging all at the same time!

@Dnightartist 3 жыл бұрын

AWESOME video with great information 👏🏽👏🏽👏🏽👏🏽

@dinob1327 3 жыл бұрын

Brilliant video.....thanks bioneer....great ideas.....very keen to test myself with some of them

@lkevinl35 3 жыл бұрын

Amazing vid! Thank you!

@taheemayman3251 3 жыл бұрын

Man I love this channel

@davidvega462 3 жыл бұрын

You're so generous with all of your knowledge sir. I commend you.

@MrRic007 3 жыл бұрын

This was super great! Needed to know this

@joker12661 3 жыл бұрын

Please do a part II for core training!!! I've been waiting for this one!!!

@vlmrs395 3 жыл бұрын

I'm looking at a 14 day quarantine in a single person cabin and 4 months condiment on a cruise ship where i work but cant go out or use the gym do to covid so your videos are a lifesaver. thank you for that!

@jaysonnott9544 3 жыл бұрын

Gotta say, found this channel during quarantine and it changed my approach to fitness. I've been successful with calisthenics and weight training at two different points in my life. I enjoyed performing the movements as well as the results, but longevity became an issue. With your videos, i found new ways of approaching facets to fitness I hadn't put much thought into. I love the message you give about fitness, and I've put a lot of thought into working out differently, for endurance and athleticism over just aesthetic reasons, and I've started to enjoy working out even more, and this is all thanks to the dynamics you've pointed out in your videos. Thank you for all you do. Keep up the good work

@WGD01 3 жыл бұрын

My favorite fitness channel. Keep the great work

@dcd9565 3 жыл бұрын

Thanks for all the awesome exercise ideas. Using all this variety should keep core training interesting!

@nihalatk4296 Жыл бұрын

My dad suggest this channel when I started workout ❤❤ Lots of love Bioneer

@liscampbell3 3 жыл бұрын

Love this! But I think all your videos are my favorite videos!! They have helped me so much! Thank you!!!!!

@cameronclare5084 Жыл бұрын

Employing the anti-lateral flexion method and hollow body holds to my home workouts has given me great results.

@FitTraveller21 3 жыл бұрын

Great video...Keep it up Sir...Thank you🙏🏼

@orlandizzo88 2 жыл бұрын

These are the kind of core exercises I've been looking for 👌👌 you the man!

@auto-did-act 3 жыл бұрын

Saved! I love how informationally dense your videos are! I'll have to watch this multiple times to stuff it all in my tiny brain 🤪

@thunderjeep08 2 жыл бұрын

I love how this channel highlights how you don't need thousands in equipment to get in shape. It has been instrumental in constructing my home gym

@BrentKasmer 2 жыл бұрын

Great content! Thanks for sharing. 💪💪💪

@aliveligamingtr Жыл бұрын

Dude you are a machine! Most of these are very VERY difficult. Great job 💪💪

@obiwanfisher537 3 жыл бұрын

This is the third video I see from you and what you do different, and what I like best, is you dont dive too much into one technique, you show many different and wake my interest in researching on it without boring me for 5 minutes on one exercise. But what I love even more are the visualisations, all those little clips to demonstrate what you talk about. Its like a good powerpoint presentation, you dont just read whats on screen, no, the screen adds to your words. Athleanx for example, he gives good advice no doubt but he is boring really because its just him talking to the cam for 10 minutes. Your style keeps me interested, I like that. I hope all videos are like this. And so diverse, too.

@Yourfriendinendtimes Жыл бұрын

Thank you!!!

@joshtomkinson5345 3 жыл бұрын

Exactly the workout i was looking for - not just 'abs' but a full list of core exercises.

@sgoat2412 3 жыл бұрын

Really interesting video!

@waiifii22 3 жыл бұрын

Awesome video, love the list style, always good to consider programming options 🥳

@5150serg 3 жыл бұрын

This man is my hero

@yousefahmad538 3 жыл бұрын

Your content is great, I am 15 and attempting to break Bruce Lee's records and I am using your information mostly cause it focuses on strength and power aside hypertrophy

@tripaloski_6971 3 жыл бұрын

Nice goal bro, original too I hope you achieve it one day

@yousefahmad538 3 жыл бұрын

@@tripaloski_6971 thanks so much ❤️

@Joe_Pittard 3 жыл бұрын

you'd better be willing to train for multiple hours daily, but build up to that slowly

@yousefahmad538 3 жыл бұрын

@@Joe_Pittard I already do that, my workout consists of strength and Plyometrics and isometrics and little hypertrophy, with good nutrition, the workout usually takes around 2-3 hours and I do see very good improvements

@Joe_Pittard 3 жыл бұрын

@@yousefahmad538 aight, you keep that up, you'll get their eventually.

@adrianmartin7742 3 жыл бұрын

Like the list format keep it up

@garthohas441 3 жыл бұрын

Brilliant as usual 👍

@tigerboy4516 3 жыл бұрын

Excellent

@angeldaviddiazruiz2279 9 ай бұрын

Good work!

@j.e4735 4 ай бұрын

Woah I watched this video and said "hell yeah!". This is a solid workout!

@allnationsseer7561 2 жыл бұрын

Great movements to incorporate! I find I need to switch up my core exercises from time to time

@Henry-uo4xd 10 ай бұрын

Some f❤antastic exercises here esp the ab wheel roll out and extended pushup. The v sit is brutal also. The elastic punches and heavy ball pushes would be ideal for any combat sport esp boxing. Core is paramount in virtually every sport, great variety here.

@jackwan2437 3 жыл бұрын

Been watching A lot of your videos lately. Love the content!

@tandurustinsaan 11 ай бұрын

loved it

@user-by9lg6tu2z 3 ай бұрын

You are SERIOUSLY one of my favorite youtubers of all time. And definitely in the top 2 of fitness youtubers

@Neon-Puritan 3 жыл бұрын

Lovely, lovely stuff.

@TheSackSwordsman 2 жыл бұрын

Fantastic

@thisisparto 3 жыл бұрын

This channel deserves at least 10x more subscribes and views. Cant understand how lesser quality channels get a shit ton of views and the best ones like The Bioneer get "only" this much.

@bobm2368 3 жыл бұрын

Really useful video. I have the e-book but think these types of video are great to help develop a library of exercises and workouts. Thanks Bob

@NateRiver-ph9co 3 жыл бұрын

this list format is pretty nice

@GodlikePlaylist 2 жыл бұрын

absolute bomb. thanks bioneer

@milosav7314 3 жыл бұрын

How did u know i needed this bro

@paomndz8336 3 жыл бұрын

Exactly what I need right now

@jeffwick1439 3 жыл бұрын

You have the best videos

@carreroarts9735 3 жыл бұрын

awesome thank you

@Wayne_C_Kelly_II 3 жыл бұрын

Insane! Thank You.

@exwade8777 3 жыл бұрын

Brooo what a beast man, love the videos and creativity behind the exercises and approach, this channel is some crazy big lake of knowledge and ideas!

@Unflushablepiss 3 жыл бұрын

supreme stuff!

@sonofolaf1175 3 жыл бұрын

I like the visuals thanks for the videos

@makegeorgeorwellfictionaga9268 3 жыл бұрын

Dude your an athletic genius!

@eloelo6944 3 жыл бұрын

One of the few channels giving genuine knowledge and advice without shoving products down your throat every few minutes.

@nelsonvarela-tavares8224 3 жыл бұрын

You are an absolute beast!! That’s how you train!!!

@donniecain4266 3 жыл бұрын

I just think you are awesome !!! Please do more of these ! You should be all over KZfaq doing videos like this once week ! Thank you !

@michelle.h4890 3 жыл бұрын

I will try and get your book, thanks.