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

[@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!

[@stevenmontevideo2943]

I laughed so hard at this too

[@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.

[@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 . . .

[@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” ".

[@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?

[@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!

[@jacobsolliday8017]

1:22 shadow on the left side. FIRED.

[@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.

[@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.

[@Will-q9d6s]

"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

[@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!

[@chrisbertolino2116]

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

[@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

[@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!

[@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?

[@jacobusb4620]

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

[@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

[@ЮрийШуклов]

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

[@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 👍🏻

[@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!

[@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

[@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.

[@sebasr3253]

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

[@evohock]

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

[@zakkloves]

I love the shout out to my man Don Heatrick. Been using his functional strength workouts to compliment my Muay Thai training, and seeing RP use his clip feels affirming. Like I'm moving around the right space in my fitness routines.

[@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.

[@creepyjoe1025]

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

[@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.

[@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.

[@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 .

[@GdeVseSvobodnyeNiki]

What about 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.

[@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

[@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

[@mark1BlackFox]

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

[@PooplexCanal]

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

[@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

[@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!

[@AlexMuggleton-k8r]

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

[@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

[@gitarmats]

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

[@ManuelLopez-io7uy]

The Rocky IV. It’s called The Rocky IV. 2:51

[@oscarjimenez169]

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

[@Bauer2sPro]

Bruce Lee’s dragon flag 🦾

[@ameliacarter7656]

nice! great advice!! TY as always doc!

[@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.

[@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!

[@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

[@JF0913]

Awesome thank you for sharing your knowledge with us 💪

[@dankwolf442]

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

[@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

[@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?

[@crushedbutnotbroken]

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

[@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!

[@ericianwalters]

4th variant: When you get to the top of the candlestick, add a twist. Rotate your core and then come back to center. Lower, then back up, and rotate the other way 👍 - Former gymnast

[@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.

[@juozasnorkus3926]

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

[@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

[@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

[@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.

[@WizardOfCheese]

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

[@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?

[@K-Rocc]

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

[@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!

[@Kevinlovgren]

Thank you!

[@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

[@PhilHaqeeqa]

This is awesome! Thanks dr Mike!

[@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

[@shiekbloco]

Awesome format for the technique videos.

[@aditya_a6]

first, mike roast me!

[@BigBadibou]

GOAT

[@beangaloot5]

this is by 10x my favourite YT channel. humor, science, movement, growth boom bitches!

[@salbayat]

Someone shaved the gorilla.

[@salpanettieri3115]

Great video!! More like this PLEASE!!!

[@LatimusChadimus]

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.

[@chrispearson8959]

This is awesome. Thanks do much for this one

[@kimmoffat6429]

Absolutely outstanding work

[@paulmarotto3911]

Thanks Dr. Mike.

[@joshuacissell9412]

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

[@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 💪👍

[@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.

[@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

[@HenchPig]

Love it! Introducing these to my clients programs 🙌

[@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

[@ForwardKinematics]

Wow, this was an amazing ab workout.

[@richleisy7857]

Nice job - great video.

[@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!!

[@gussmall5451]

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

[@WorldsWorstLegGenes]

Joke on you doc, my legs are so small this exercise is like a summer chillout.

[@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.

[@zarothunder6172]

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

[@andrewzach1921]

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

[@qlm4opc190]

Tried this today.Absolute destroyer

[@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.

[@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.

[@Wholenewcris]

No joke, progressing through JUST laying leg raises I began to get visible abs for the first time ever through about 15% bf and now I'm moving on to the candlestick variations!!

[@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.

[@dirkdirkenson1941]

Exactly what i was lookin for

[@urizen2000]

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

[@Phenomenal36]

Really felt the abs burning coming down slowly with this

[@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.

[@GregPaxson]

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

[@angelwings1888]

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