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

[@kalandonor]

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]

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

[@Mxverick._.]

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

[@MO-sb7ny]

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

[@karma.suture]

@@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]

@@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 . . .

[@JK33-mu7du]

"Do you have abs that are too big? Is that a problem for you? Probably not. Get on this and do it." - that's just honest and straightforward direction..luv it! Luv it! Thank you for the vids!

[@refreezefrys310]

Best fitness channel on KZbin. Period.

[@vecto8695]

*ization

[@ReizokoRyu]

​@@vecto8695 LMFAO you beat me to it

[@schultemeister6975]

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

[@ReizokoRyu]

@@schultemeister6975 🤯🤯🤯

[@abdullahahmed1673]

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

[@TheBobes]

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]

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

[@Koroar]

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]

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

[@user-he4ef9br7z]

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

[@JRT140]

I do my ab work in the kitchen

[@harzemyalcinkaya]

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]

Work on that ghetto booty😅

[@RenaissancePeriodization]

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

[@Dark_Angel555]

@@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]

​@@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]

@@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

[@akapabs108]

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

[@romanogold82]

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

[@cineturon]

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

[@malakyah8691]

This is the way.

[@J_Un1t]

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

[@alexclaassen664]

Haha

[@8ema533]

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!

[@harryv6752]

💯 🔥 🤘

[@japan100100]

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.

[@chillinvillain3536]

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

[@harzemyalcinkaya]

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

[@Delb9891]

Same hahaha

[@chillinvillain3536]

@@harzemyalcinkaya damn that name is way more cooler

[@luffebassen]

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

[@mpettymusic]

​@@luffebassenhuman fly

[@GleaMDMK]

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.

[@kelseyelsemore2280]

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]

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]

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]

Agree!!!!

[@smirbelbirbel]

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

[@rachelmel]

​@@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.

[@angryapplebombs914]

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.

[@a_anb20]

What did you feel?

[@chrisbertolino2116]

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

[@thundersleycleaningco.6621]

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

[@Awesome94981]

In the morning or after noon

[@thundersleycleaningco.6621]

@@Awesome94981 I only train in the morning, 4-5am

[@patrikjelinek8945]

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]

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]

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]

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]

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]

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

[@Macabee_chanukkah]

Dear mike I tried this last week, did 2 sets of 3 reps of the hardest version, 2 days later my abs were still killing!! Never have i felt actual ab soreness from a "ab exercise" before... Im sticking with this one

[@EHNB3]

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!

[@user-vv1hp4ye4q]

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

[@cycodre]

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!

[@t.r.everstone7]

That's awesome. Combines 2 good abs exercises I already used, which makes it way better. Can't believe I never thought of it

[@StKrane]

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

[@whateverman4945]

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

[@StKrane]

Absolutely 👍🏻

[@jacobusb4620]

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

[@robk79]

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!

[@enumclaw79]

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!

[@PooplexCanal]

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

[@jasoncammeyer757]

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.

[@awagner111]

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

[@RenaissancePeriodization]

My pleasure! - Dr. Mike

[@wushufanatic]

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.

[@oscarjimenez169]

How is it that I’ve watched a million research backed legit fitness videos but I always learn from yours so much more?!

[@taniaahyen4632]

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 .

[@RubixNoob1993]

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.

[@baym73]

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

[@johnmartin6803]

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.

[@noureddinehaouati6093]

There's another version that I do, it's between the second and third techniques, you start by lifting up your lower body with the second technique and then do the eccentric part with the the third technique, very hard but doable, Give it a try!

[@user-yb6xb6ii7o]

Same all the loading on the stretch but can’t do the up part!

[@NickWellingFitness]

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]

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

[@issemayhem]

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

[@durimehta76]

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

[@matthewschenker3170]

This is a great exercise! I've never heard it called a "candlestick" though. I've been calling it a "reverse crunch." This exercise has about the same effects as doing hanging leg raises. But for me this one is much better. Lifting or "curling" your hips is smoother with this exercise than with the leg raises. I do 3 sets of 15 reps, with the "medium" variation you show. I get a rush of pain when I sit up after each set! For another challenge, you could do it on an incline bench. Thanks for the video. Definitely a great exercise.

[@Sharkyktc001]

For sure! I know when I'm doing leg raises and not properly focusing, it's easy to have it just devolve into a hip flexor exercise due to just lifting the thighs rather than using your abs to curl your whole pelvis up. I'll have to give this a go.

[@pizzagateisreal]

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

[@evohock]

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

[@tylerscott2116]

There is a Brazilian Jiu Jitsu black belt and fitness instructor who used to train Rickson Gracie named Steve Maxwell. He has a circuit for combat conditioning in which he does Hindu Squats, Hindu Push Ups, Pull Ups, and something fairly similar to this candlestick exercise that he called Leg Raise to Plow. You would start off like a normal leg raise with a flat body heels on the ground, perform a leg raise, but keep going over your head until your toes touchs the ground on the opposite side of your head.

[@robpalwrites]

I've been doing a version of this on an incline bench for a couple of years, and slowly increasing the reps. Although I could probably go slower on the descent. It's good to know that one of my favourite ab exercises is as effective as it feels. Hopefully I can reveal the evidence when I start cutting.

[@douglasauruss]

Incline bench (the kind used for sit up) is a great way to go. It's a good step between exercise 2 and 3 on a flat bench too, and really plenty anyway.

[@dericktrenevsky3659]

I used to do the same and was just going to re start this week. The decline bench with feet toward the decline is killer

[@hgrsi8822]

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 💪👍

[@krpi7685]

Never really liked the hard version (ie. dragon flag) because it's so difficult to keep it from being mostly about the lats. Found it much better to do these like it's a reverse crunch. Here's my take: 1. Same set up but only your upper back is on the bench 2. Keep your upper back static. You do not roll up onto your shoulders, you use your arms only to keep yourself in place 3. Legs bent, roll your hips up and down as you would in a reverse crunch. Having your hips off the bench gives room for a large ROM 4. Important: the goal isn't to get your legs above you (with static upper back this would be impossible anyway), the goal is to only move as much as the crunching motion allows This gives a WAY better feel for the actual crunching motion done by the abs while the lats aren't really contributing to the movement. You can get a great stretch at the bottom and the difficulty is controlled simply by changing how bent your legs are. Make these as difficult as you can while remaining fully in control of the crunching action. Again: everything else static, move only by crunching.

[@dericktrenevsky3659]

Thrust up with the hips after crunch rom reached then let abs unroll slowly and do on decline ab bench

[@PeVoNZ]

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.

[@kepeter97]

so good to see my favorite ab exercise in such a video. I recognized that hanging leg raises were the best for me. Now at home I dont have a bar to hang from, so I can do it on the floor. Its doable even without something solid behind you, just push against the ground near your hips!

[@jk-pc1iv]

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!

[@tehprimelime1063]

I've ALWAYS hated training abs, its by far the least interesting muscle to work for me (personally) going to give this one a go, thank you!

[@mark1BlackFox]

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

[@sxhrgvs]

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?

[@TheWolfMatt]

I've done the 2nd version of this for a while. Kicks my ars every single time. He isn't kidding, you have to go slow on the way down. Resistance bands work nicely if you're trying to push yourself. Haven't been able to do the 3rd version of this due to an old back injury. You'll get the abs you want inside a few solid months if your consistent, but abs you can be proud of.

[@dankwolf442]

I do the intermediate version but squeezing a medicine ball between the knees. Progressed from 6 to 30 pounds.

[@sebasr3253]

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

[@Bauer2sPro]

Bruce Lee’s dragon flag 🦾

[@johnmarinville7818]

I have been doing intermediate and hardest variations for some time, but I don't view them as variations of the same exercise -- I treat them as separate exercises (Candlestick v. Dragon Flag)! Correct me if I'm wrong (he's the expert, not me) but in easy and intermediate (Candlestick) movements, you are engaging your core muscles through a range of motion, and that's different from the Dragon Flag that is engaging your core for stabilization. In fact, per Alec Blenis, I have adjusted how I do Candlesticks so my hips hang off the end of the bench, allowing me to get more of a stretch in my abs and a wider range of motion. My point is not that one is good and one is bad; it's that both are great, to be used as separate exercises.

[@mark_mayers]

hanging your butt off the bench is a great progression! Going all the way down on that makes my abs feel like they're going to rip apart! Takes some insane core strength!

[@norodzubara8888]

Bruce lee used to do this exercise its called dragon flag by many callisthenic athletes awesome exercise !

[@luffebassen]

Dragon flag is a static exercise though.

[@AvenEngineer]

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.

[@sergeiko7777]

This exercise looks amazing, but I would assume this one could be a bit problematic for people with lower back herniated disk. Or, with correct technique, that should not be a problem?

[@kmellen17]

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.

[@Semiotichazey]

I used to be able to do about eight of the hard variation when I was in really good shape, but I stopped doing them because they put a lot of pressure on my neck. I thought they were called dragon flags.

[@austincovey8790]

I hadnt heard it called the candlestick before, but I've done a version of this for years. The one i was taught was more of the intermediate variant, but facing the opposite way on the bench so my lower back is the last thing on the top of the bench with glutes and legs hanging off and on the controlled eccentric go heels to the floor. Never thought of doing it this way, always cool to learn new stuff!

[@kyukoshi1937]

Hey Dr Mike, isn't the third variant exclusively working the abs isometrically? I though the curling up was done by the lats as a semi pullover and the abs only keep the legs in line with the rest of the body. I thought the second version would be better given the dynamic movement

[@JValerianS]

The range that the core goes through is still equivalent to the second version - only the hip hinges less, as the legs remain straight. The resisted negative crunch happening between the ribcage/t-spine and the pelvis/l-spine is where the magic happens!

[@RenaissancePeriodization]

Yes, exactly correct! - Dr. Mike@@JValerianS

[@StarkEpiphany]

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.

[@sammalone5919]

I dont have a workout bench at home, what do I do?

[@christophersmyth1908]

Do you have a couch? You could realistically do these exercises laying next to your couch and holding onto the bottom of your couch while doing these movements if your couch is heavy enough.

[@Jose_814]

I'm doing it on a couch, you can even do it on the floor with a yoga mat and grab something

[@aa2465]

first, mike roast me!

[@BigBadibou]

GOAT

[@SomethingCool51]

So funny, I just tried this a few days ago from reading an old rp article on ab training and it gave me DOMS for days, with zero load on my spine. 10/10

[@salbayat]

Someone shaved the gorilla.

[@creepyjoe1025]

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

[@drip369]

Develop, yes, strengthen, no lol carries

[@CarlosGonzalez-lc8tu]

Can you elaborate

[@jurv7626]

Wdym? This strengthens anti-extension

[@ThePainkiller9995]

i think I'll trust dr mike over some youtube nobody, thanks for trying though

[@bloodiaper]

Unless a commenter agrees with you, they wrong.

[@PullsPressesCarries]

Carries strengthen the transverse abdominis which is the abdominal muscles use when breathing and bracing squats & deadlifts. This exercise doesn’t develop the transverse abdominis. Commenter guy has a point.

[@Phenomenal36]

Really felt the abs burning coming down slowly with this

[@waynzignordics]

I'm gonna try it. People hate abs workouts because the abs are so hard to isolate, and the workouts put more strain on the neck and back than the abs. This looks promising.

[@isum9674]

the self validation i receieved after this vid, i've been doing this for months

[@Dazdaone]

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.

[@ForwardKinematics]

Wow, this was an amazing ab workout.

[@hollisspear6278]

If you can find a spot on the floor, it is more stable, and you still get full range of motion. I found this gnarly steel ladder welded in place, leading to the roof at the gym. The bottom rung is perfect for dragon flags, so yesterday I gave it a shot, using the beginner version, with knees bent. First set, I got three reps. Second set I got one rep and I was cooked. This one will be part of my routine going forward. Thanks for this tip. This is killer.

[@Saitama308]

nobody cares about your opinion!plus I make better content babe

[@brigandboy1425]

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.

[@K-Rocc]

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

[@maximillian7001]

I am training a couple of women ( friends of mine) and we do both intermediate and two person candlesticks, lift legs, other person pushes legs down and you have to stop legs almost at the mat and so on. Its a hell of a workout and fun as a group workout 😊

[@midnightflyer7510]

I like doing something very similar on a decline bench. You can do it in such a way that your glutes only touch the bench at the very bottom. The ab stretch is incredible! Nothing like it. I hadn’t done it in quite a while so after doing two sets last week, my abs are still sore! When I was in college in the 90’s I used to perform them on bench that had to be about 60 degrees. Much more intense than vertical leg raises.

[@damianlarocca4359]

Hanging leg raises is my go to. Will give these a go

[@juozasnorkus3926]

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

[@tribzman3977]

Good exercise if you have no back problems, and even then, not 100% safe, but if you do, it's a potential surgery waiting to happen - especially during the lowering of the legs stage. A MASSIVE strain on your discs and lower back!!!

[@darkfeder7715]

I do the expert version because it saved my back long time ago, I even add several weights to each leg it since it really gives me good feelings. The only downside is that I had to add some lower abs exercise separately, but the "full" sensation that the dragonflag gives... is unique!

[@gussmall5451]

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

[@crushedbutnotbroken]

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

[@fop6033]

Im not the biggest lifter, I sprinkle it in for my running goals. Id love to see what workouts you'd recommend for a marathon runner!

[@pizzagateisreal]

Anything with high reps

[@elreydelmundo1343]

I'm not gonna lie, the "expert" version was way easier than you made it seem. Definitely felt a burn though.

[@sandeshjadhav8804]

I would like to point out that if you arch/ round your lower back while lowering down your legs it causes the abs to lose tension, try keeping your lower back in contact with the ground/bench at all times and then you will feel the nasty tension.

[@KameteKenziKinnischer-kv7kf]

You look like a very nice person♥️ Really, thats what catches my eyes the most. Your kind eyes. And next after that, offcause the muscle-work. I hope to get started myself. But I have not found the thing that just gets me finally going. I know I can do it! With help - like everyone else. I hope to find out how to use that app, the right way, soon! - Sorry. Those kind eyes. I just had to mention☺️☺️ It’s rare.

[@Kevinlovgren]

Thank you!

[@Lawrence-tw6yc]

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.

[@VeteranVandal]

This is a lot better (and faster) than all the nonsense it replaces. Finally found an abs exercise that has range of motion that is sensible.

[@VeteranVandal]

I just have to move my legs slightly because on the lowering movement by balls get in the way... So, to not crunch them I have to open my legs a bit...

[@prointernetuser]

i could do the third variant like maybe 3-4 times with questionable ROM, but they absolutely slayed my abs. Each rep was absolute hell, felt like my entire body was activated. 3 sets of amrap and the abs were cooked through.

[@kmcandre]

Been doing these couple of months now, 3 sets of 6 absolutely wrecked me for 3-4 days now at 3x10, without too much DOMS. Only complaint is it also destroys my shoulders/back muscles.

[@BluegillGreg]

We call these Dragon Flags. What do you mean "If your abs get a little sore?" When I haven't done them in a while they make my upper abs mad sore. Low reps work well on these. They really generate ability to stabilize. Great for driving progress on overhead pressing movements or anything that tends to break a lifter backwards.

[@1andonlyMiro]

Been doing the last ones, but only for like 3-5 reps and then moving on to the middle one for a few more. This is a really quick way to get your abs sore as shit.

[@Elijah-fc3ex]

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

[@zarothunder6172]

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

[@WizardOfCheese]

you're great at what you do Mike, keep it up

[@Rorschach113]

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!!

[@stdmc2745]

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