The Advanced Ab Exercises That Actually Work (Seriously)

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Күн бұрын

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@coacheugeneteo 8 ай 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 8 ай бұрын

please record if you can! highly appreciate it

@nickm2677 8 ай бұрын

@@nnnnnnnnnnnnmmm I second this!

@DavidTran-hf3hn 8 ай бұрын

We need a video without GHD

@ozzy6162 8 ай 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.

@glynhannaford7332 8 ай бұрын

@ozzy6162 Abs and core work for most folks, only requires modest resistance and relatively high reps. The keys to good results are strict technique, intensity of movement and consistency. It was said repeatedly throughout the video, that the workout Eugene did is advanced level.

@FitOneswithVarun 8 ай 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 8 ай бұрын

Youre doing gods work👌

@FitOneswithVarun 8 ай бұрын

@@whoknows8223 haha appreciate it

@D_Crichton95 8 ай бұрын

Not all heroes wear capes. Thank you good sir 🫡

@Nitrus17 7 ай бұрын

thanks man.

@baghoulio 8 ай бұрын

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

@pbunt1911 6 ай бұрын

I’ve been searching high and low for this type of content for ab/core training. Just got a Roman chair last week and was thinking something like the first exercise shown would work well, but I hadn’t seen anyone doing it. Great to see it validated by someone who actually knows what they’re doing. 😂 Thanks!

@sovereign775 8 ай 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

@panbuffman 8 ай бұрын

probably the best ab video online ever

@coacheugeneteo 8 ай бұрын

Thank you! 🙏 Alec is an excellent coach and teacher

@Am909-f5q 8 ай бұрын

EXACTLY

@ozzy6162 8 ай бұрын

Didn't Heineken make that video? 😋

@PaRaZzEe 8 ай бұрын

If your Gym has a GHD that is :(

@RoninHLee 8 ай бұрын

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

@Studanski 8 ай 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 8 ай бұрын

Just posted alternative set ups to the pinned comment!

@amielterence 8 ай бұрын

MVP behaviour

@oOo-Della 8 ай бұрын

I love to use a medicine ball!

@NofirstnameNolastname 8 ай бұрын

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

@BigHalfSteps 8 ай 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.

@aaronzachary8851 7 ай 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

@alecblenis 8 ай бұрын

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

@ommba07 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

Ready for round 2!

@Nae_Venum 5 ай бұрын

As a personal trainer myself, this is absolutely game changer. Golden knowledge. Truly grateful

@nikitaw1982 2 ай бұрын

The cable twist how do u not torque ur knee?

@DarthThogre 3 ай бұрын

Extending the "lever arm" is something I've done before throughout a set, but using it to make the eccentric harder, since eccentric capacity is always higher than concentric, is actually brilliant

@nikitaw1982 2 ай бұрын

Great for push ups and chin ups. Drop to knees for concentric. Do chins with low bar and put feet down to take some weight on concentric

@Oyashio202 8 ай 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 8 ай бұрын

Good luck!

@IanKibria-o7m 7 ай бұрын

Alec's understanding of the human body is awesome. Explaining the physics of what creates intensity is crucial to helping people really get stronger and that knowledge just isn't coming through in everyone's content. Great video

@jolothefighter 8 ай 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 8 ай бұрын

Thank you my friend!

@johnrockyoga9557 8 ай бұрын

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

@canererbay8842 3 ай бұрын

That guy is a fucking gem. 100% (if I didn't miss anything) of what he said is in accordance with the current scientific teachings you see online minus the "abs are made in the kitchen" BS and his communication is excellent. Amazing.

@andrewwhite4111 7 ай бұрын

This is GOLD. The fact that most of us (myself 100% included) cannot touch these movements with a ten-foot pole just shows you how much we need to level up to truly maximize our fitness.

@Endlesnes Ай бұрын

I have seen literally 100s if not 1000s of ab videos, this takes the cake. And his abs, oh my god !!

@Albs55 7 ай бұрын

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

@rhyeseehioghae1203 7 ай бұрын

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

@icenic_wolf 7 ай бұрын

Hi Eugene, As someone who also does jiujitsu -- try doing the side bend, with your top arm tucked behind the small of your back, and your other hand holding a (light... like 8 or 10 lbs) dumbbell. As you curl upright, push your hand holding the dumbbell across your midline -- just like you're setting up for an armbar from closed guard. I love making exercises into Jiujitsu moves. Maybe you can do a video on as many of those as you can come up with?

@Slay0rizzle 2 ай бұрын

This video is absolutely amazing, hopefully there's even more videos with Alec!

@keishchandel 8 ай бұрын

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

@Wildeity 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

He's an excellent coach!

@jeorgedegagne8064 6 ай бұрын

@@coacheugeneteo I watched a video for targeting the lower abs and the exercise was the reverse sit-up. Now this makes sense why I felt my upper abs burning a lot more than lower with that one. Abs are tricky to figure out.

@IMRwraith 2 ай бұрын

As someone with the elusive GHD machine at my gym, I don’t believe I have done a harder or better ab exercise.

@NoRoads2AllRoads 2 ай бұрын

i tried this yesterday... i did like 9 reps, 6 reps and 3 reps and was utterly in pain. then afterwards, got the biggest abdominal cramp of my life ahah ... these are now part of my routine! good stuff!

@Honeybadger-26 8 ай бұрын

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

@mylesleggette7520 3 ай бұрын

Or a home gym, even. Is it not going to be possible to get to this level without an entire gym at my disposal?

@kevinburke9940 8 ай бұрын

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

@neco5740 8 ай 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 Edit2: GHD Situps are now a staple of my gym routine

@eithankleiman 7 ай бұрын

THIS CONTENT IS LEGENDARY. It is exactly what I was looking for. Keep up the high quality content Eugene! Thank you!

@coacheugeneteo 7 ай бұрын

More to come!

@eithankleiman 7 ай бұрын

@@coacheugeneteo Hell YEAHH

@NofirstnameNolastname 8 ай 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.

@paintheb 2 ай бұрын

this looks insanely good. I hate classic sit up and leg raises because i have a hard time feeling the stretch and contraction but this looks fantastic. Can't wait to try these.

@marken816 Ай бұрын

These are all cool. But weighted cable crunch is the best ab exercise there is. No amount of GHD's will make your abs pop if you're not very low body fat.

@juliancoker1902 5 ай бұрын

Eugene Teo used to be so fit when he started this channel. He is still such an athlete. I still respect him so much for putting out content with some great minds.

@intrepidapollo 8 ай 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!👏

@hemoer8780 7 ай бұрын

I guarantee this is the best ab workout video ever

@memorabiliatemporarium2747 8 ай 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.

@Nitrus17 7 ай бұрын

I can't believe I haven't trained my core like this. I def will incorporate these.

@guzelliginpesinde299 4 ай бұрын

That's pure gold content Eugene. Again it's always the weird-looking exercises which gives you most bang for your buck.

@splinterspell 7 ай бұрын

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

@ommba07 8 ай бұрын

This was great! Alec is the goat!

@AbhinavSingh-wp3fu 8 ай 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❤

@_koschwarz 8 ай бұрын

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

@mattsoap 7 ай бұрын

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

@KneeGrowDoingKneeGrowThings 8 ай 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.

@KneeGrowDoingKneeGrowThings 8 ай 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.

@kurtbaldwin6984 2 ай бұрын

Love the cable trunk twist but ADD A BAND!!!! It stabilizes the weight stack when you're doing something "fast" like this with a cable. I started adding one 3 years ago and can't believe it took me so long to try it, feels so much better. For public gym goers, unfortunately it's really not practical.

@xariz8642 6 ай бұрын

I like it that Alec explain things well

@bogdangaliceanu6326 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

Enjoy!

@FunFactOfTheDay Ай бұрын

A tip for those cable twists: make sure to rotate your hips and knees first, and then your torso - learned this the hard way a few years ago with a full MCL tear from loading them up relatively heavy - 9.5 months in a full ankle to upper thigh skeleton leg brace haha

@yosoys 7 ай бұрын

Range of motion is the key! 👏👏👏

@sacristar 7 ай бұрын

5:50 Eugene quietly contemplating his life's choices in the background.

@TorBoy9 8 ай 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

@MrTheonenotesong 8 ай бұрын

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

@RR-hl6zi 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

Glad to hear it!

@alenbukvic 8 ай бұрын

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

@Lock8484 8 ай бұрын

Alec is a beast. Great video. Vegainz

@SkepticalDragoon 8 ай 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 8 ай 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

@Reedamaster 5 ай бұрын

That reverse ghd leg raise is the first one I've tried that truly fries your upper abs.

@leonwong95 6 ай бұрын

The side bent is absolutely fabulous and hurt. And it's the most accessible equipment is almost any gym

@banglevision8207 8 ай бұрын

Great. Another one again please.

@spontaneousbootay 8 ай 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.

@IAmTheWalrus6700 8 ай бұрын

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

@PMC_-wj8gr 7 ай бұрын

Thanks for this! I tried this on Thursday, now it's Sunday and I can't sit up, cough, laugh or take a deep breath! Jeez, best ab workout ever. 😂

@theonetrueshibe9567 8 ай 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?

@facilityvalley 7 ай бұрын

Lots of respect for these guys .. I still believe Max True is the GOAT

@ShawnFumo 7 ай бұрын

This was good timing since I got the Nordic GHD from Freak Athlete recently for my home gym. I was already trying the reverse GHD/flag on its flat bench after seeing Dr. Mike showing it (as “modified candlestick”) with a 10° reverse tilt to make it easier. But I hadn’t thought to try it with the GHD attachment. Kind of crazy I’m at a similar ability on the QL raise, but I’m sure it helps that my upper body is much lighter lol. For those without GHD access, it should work with any back extension machine.

@HonorViego 8 ай 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

@rosaleesantamaria7673 8 ай бұрын

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

@coacheugeneteo 8 ай бұрын

Thank you! 🙏

@williamseipp9691 8 ай бұрын

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

@SethAnanda 5 ай бұрын

That is really good, big thanks.

@davidcbeaudoin 8 ай 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 8 ай 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 8 ай бұрын

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