What are the BEST AB Exercises? (Science Explained)

In this video Dr. Milo Wolf breaks down the BEST exercises for building muscle in the abs, (AKA the six pack) according to the latest scientific research (and his own experience both as a lifter and a coach). The abdominal musculature includes more than just the six pack though, so which of these muscles even matter for aesthetics, and how do you train them? He covers this and more, from a scientific perspective.
References:
1. journal.iusca.org/index.php/J...
2. pubmed.ncbi.nlm.nih.gov/36199...
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"What are the BEST AB Exercises? (Science Explained)"
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[@ippanpedrozo1162]

so much better than the ab training plans youd find online. russian twists, isometric holds/planks, bicycle knee to elbow, flutter kicks, 10 minute circuits repeated 3 or more times.

[@WolfCoaching]

It's the first thing you get into fitness-wise, and it's also the worst content out there

[@Sawstinker]

but I don't want bulky bodybuilder abs, I want to be a toned cougar! *does 15 miuntes of birddogs with terrible form*

[@sensid-iwnl-5201]

There’s nothing wrong with GPP

[@rockyevans1584]

​@@sensid-iwnl-5201no one said there was. The issue is the expectation of new gym goers that if they lift too heavy, try too hard per set or pick the wrong movements they will accidentally become too jacked. They tend to get bored and stop working out when they don't get results. The ignorance is the issue, and I suppose all the fitness grifters have been successful at perpetuating nonsense in order to make people feel they need that trainer to sort through the bs

[@Ryan30z]

​@@Sawstinker"I don't want to get too big" - me when I first started lifting. Oh buddy, don't worry, that won't be an issue.

[@FerintoshFarmsPhotography]

My fave ab workout at home has been a stiff-legged deadlift. Dr.Mike has some good videos on it.

[@kwerby3285]

Eugene teo showcased a really cool use for a GHD to get some really great ab stretch for crunching

[@daeganacevedo8080]

I have programed those GHD side bends ever since watching Eugene's video, very microloadable by arm position. A few sets of 3-6 reps and my sides are cooked for days.

[@neco5740]

Jup would recommend that video to everyone. Transformed my ab workout completely

[@huckinator]

I really liked the specialization video you release a little while back. A series idea I’d love to see is some specific body specialization programs, recommendations, and so on. It would be great to also have your expert take on how low in volume you can take certain body parts while maintaining their size and so on!

[@LouisSerieusement]

great video, I really appreciate the hinge flexion vs spine flexion/extension tip

[@freddym6643]

I'd recommend side bends on the 45 degree hyperextensions for obliques. Gives more of a stretch than the standing side bends, and therefore also helps work side bending mobility which most don't really get much. Not that you'd need to do it often.

[@michaelbarletta1024]

I got to the point where I could do 3x5 in a dragon flag controlling concentric and eccentric, so I decided to start putting a small Bosu ball under my low back to arc my spine more so I could get a deeper stretch in the bottom position. I’m currently performing more of a modified dragon flag now but it’s a much harder movement so I’m going to try to work up to that 3x5 controlled concentric and eccentric.

[@ozzy6162]

Good advice Milo. My current ab workout doesn't hit all of the bullet points in the checklist but they do allow some extension & difficulty can be increased by extending arms &/or using a small plate or using leg weights. Me and ab machines don't get along. I try to do abs/core 3 times per week but also try to vary the workout each time. General Core: The McGill Big Three. Rectus Abdominis (upper focussed): Swiss Ball Crunches (keep hips up and fixed while slowly crunching hard) Rectus Abdominis (lower): Reverse Crunch (butt & legs off the end of a bench, knees bent at 90 degrees, roll hips up don't throw legs up, lower back leaves bench to crunch abs). Obliques: 45 degree side bends (sideways on a 45 degree hyperextension bench).

[@huckinator]

Dropping another comment instead of just editing my last one (for the algorithm!) but I’d love for you to cover the Repeated Bout Effect (RBE) and its effects on growth and so on.

[@evotikto]

I like doing dragon flags / leg raises on a bench. I hold onto either the top or sides of the bench which let's me extend my legs below parallel for a nice stretch. Bonus is that it works out my hip flexors a little bit, too.

[@lacanian_lifter]

I do (weighted) leg lifts with my legs hanging off of the end of a bench and my hands in a diamond pattern under my tailbone. Never seen anyone else do these, but they’re A)spammable without pain and B) extremely challenging if you want them to be.

[@FloorballMadeSimple]

Does not relate to this video but those long-lenght partials are a game-changer! For me the power of the lacking movements have increased by doing long lenght partials. Thx!

[@TriMosaic]

Use a bench for leg raises-more eccentric stretch. I hold a dumbbell between my feet for added resistance.

[@jasonchen4312]

i do lying hollow body crunches with my legs off the edge of my bed for an even deeper stretch. sometimes holding a weight between my legs or in my outstretched hands if i want to load it

[@FloorballMadeSimple]

Could you make a video on best tips to strenghten soleus?

[@condoriris6286]

Thanks alot.

[@glady9784]

Should you train obliques purely for aesthetics purposes? Or will it make your waist 'wider'?

[@mkovis8587]

Try using a preacher curl station as back support, using cables for resistance. When it's setup correctly it's a very stretch focused ab exercise.

[@georgesarreas5509]

That's literally too much to ask when you can just do some decline crunches

[@omegaman_]

Swiss ball crunch, great stretch and intense contraction, high reps of twenty - bring on the pain..

[@Bertone4884]

Could we get a better shot/tutorial for the cable crunch please Dr. wolf?

[@ninjadudeofficial]

Might as well train my obliques; even having barely trained I have a pretty small waist compared to upper body so there's no harm in the small amount of growth I'd likely get, and it could be helpful with climbing and other sports

[@WolfCoaching]

What other series do you want to see now that this one is over?!

[@user-py2ix8qm2h]

Exercise tier-lists for each of these muscle groups

[@user-py2ix8qm2h]

Also more technique videos. Curious to hear your take on cues like “spread the floor”, “bend the bar”, etc.

[@AlphaLionTrillionaire]

Strength workouts at home/with no dedicated equipment. There's a ton of stuff on how to grow muscle at home/with no equipment, but (understandably) nothing about strength. I wonder if there's a way to combine water jugs in a backpack and manipulating levers to make decent strength gains at home. Stuff like one armed push ups while using the fingers of the second hand to keep you stable, so it's less of a party trick and more of a legit strength movement.

[@Nick-kf3io]

​@@user-py2ix8qm2h yes this. A Tier list for everything

[@jabba234]

Serratus anterior 🤤 Man wants some GILLS

[@tommyb4960]

v-ups/jackknife sit-ups for me are so effective but it males sense since it has both flexion and extension 💪

[@loganwolv3393]

I like to use the bench leg raise as opposed to a hanging leg raise or the seatless chair leg raise because the lower back and the grip are no longer a limiting factor or a distraction. And as i get stronger i basically cheat less and less on the concentric and eventually i won't have to cheat at all.

[@vikaschaugule8890]

Finally series is finished....awesome.

[@WolfCoaching]

IT'S OVER. IT'S FINALLY OVER.

[@freddym6643]

Finished? Where's the neck video?

[@rockyevans1584]

I want a neck video, a beard video and how to avoid a neckbeard video

[@Delta3angle]

​@@WolfCoaching We still need the best exercises for training the neck!

[@Mattivxx]

There's not gonna be one on penile hypertrophy?

[@AlphaLionTrillionaire]

Also what would you recommend for getting stronger at rotation if one doesnt have those oblique machines OR landmine attachments?

[@el-adcohen8201]

I am curious about your take on neck training.

[@Tropicocitwo]

P.s your ab wheel rollout looked to be lacking - you were using your knees to bring your torso back as if you were kneeling down. Would it not be more beneficial to instead pull your arms slightly under you while maintaining a sort of 'plank on your knees' technique, and then slightly flex the spine to bring the wheel toward the waist? edit: no hate intended, just purely commenting based on how I perform them and how you remove part of the RoM with kneeling backwards to end the movement!

[@KevinBE87]

This video came out while watching a different Dr. Milo Wolf video. Instant watch. Question though on lengthened partials: is this only related to hypertrophy or does it also count for strength and/or work capacity?

[@WolfCoaching]

Mainly hypertrophy! You'll still gain strength, but for performance, be specific.

[@KevinBE87]

@@WolfCoaching thank you for taking the time to reply!

[@justincollins2804]

Isolating a muscle is inarguably a great way to develop a muscle, but I wouldn't necessarily write off compound work as a means to target a muscle because of that. Sit-ups for example also recruit the hip flexors, but that doesn't necessarily mean less stimulus for the abs - I'd actually argue that it can allow for more stimulus. Take the decline crunches you've showcased here and compare those to decline sit-ups, the hip flexion component definitely allows the abs to be in a position where they are experiencing more stress than they would from the crunch's range of motion alone. Terms and conditions apply of course, individual responses will vary and a great exercise for one person might be a poor exercise for another. That said, my experience (perhaps yours is different) is that most people aren't struggling with overdeveloped hip flexors. So the extra stimulus that a compound exercise targeting both the abs and hip flexors provides only serves as a net bonus for both muscle groups. Technique matters too, you can take the same exercise and shift the technique in a direction that begins to favor one thing over another. My point is simply that ab exercises that target more than just the abs can still be great ab exercises. I feel like you'd probably agree there, the video just felt as though it was overemphasizing isolation as the prime variable.

[@Ryan30z]

The problem with that is that in a compound you're not taking your abs anywhere close to failure. Not to mention it's a massive amount of pointless fatigue. It's not in any way a remotely a good way to train your abs. The only way to actually take your abs to failure is with isolation.

[@d3rpn1nj47]

Thanks for a great write up so I didn't have to say it, I would also like to add that training spinal flexion without hip flexion could end up being a lot like trying to train lateral delts without hitting the upper traps just like scapulohumeral rhythm exists, so does lumbopelvic. Mentioning that a bilateral contraction of the obliques does perform spinal flexion is very good as well as does recommending side bends and the rotary machine. I do take issue with saying that the obliques are small and unimportant like the wrist extensors considering that they just might not be as developed on people because of a selection bias to train spinal flexion exercises rather than lateral flexion and rotation on a population level. I believe these I believe these I believe training these muscles might lead to better health outcomes than just ignoring them due to their size. Getting them strong could potentially be important for decreasing the rate of injuries and/or getting a little bit more performance out of lifts they contribute to. I find it's strange that after criticizing the hanging leg raise for stability issues (which is a problem it does have and more) and then recommending the dragon flag and ab wheel roll out. Even if you don't think that the decline sit up is a better exercise people should definitely find something where their back is supported with a curved pad to facilitate hyperextension with the force vector biased towards that lengthened position. I don't even think that the dragon flags are too much hip flexors, I just don't think they are dynamic enough AND if too much hip flexors is a problem for most people, as well as lats during the leg raise then it sure is hell should be a problem for dragon flags (a ton of hip flexors) and ab wheel rollouts (a ton of lats/triceps). This doesn't even take into account that hyperextension is generally not performed in either one of these exercises.

[@justincollins2804]

​@@Ryan30z Are you by chance confusing compound exercises in general with the big three compounds specifically? A compound exercise is any that targets multiple muscle groups, such as in the case of the sit-up which I mentioned as my example. There's no way that you honestly believe that a compound exercise like the sit-up can't take the abs anywhere close to failure and that it's not a remotely good way to train abs. Right?

[@weekendwarrior8179]

Using your logic, wouldn't the swiss ball crunch be a good exercise? I personally do add rotational core exercises in addition to spinal flexion ones in my workouts.

[@TheGiantcube]

I like weighted sit ups on the glute ham raise

[@mcdwub]

Declice crunch can be "micro loaded" by extending your arms backward/forward depending on how hard you want it to be. To make it consistent you can decide fixed positions for the hands. For example, the lightest position would be hands-on-scrotum, then hands on chest, hands on ears, etc. And you can adjust the bench, in many cases.

[@mrAngusGus]

Or just hold a dumbbell on your chest. 5 lb jumps aren't "microloading" IMO but it's better than nothing.

[@KurokamiNajimi]

Or just put on a backpack with weight or weighted vest

[@kayglifts]

@@mrAngusGus yeah i do exactly this

[@georgesarreas5509]

​@@mrAngusGuswhat mcdwub is saying (I think) is if you are able to decline crunch with arms extended overhead, you can definitely hold 5lbs db. If you work on slowly moving the db overhead then it's microloading. Which is exactly what I do.

[@wartstein8814]

What is your opinion on abmats? I use one a lot (plus weights held on the chest or behind the head) and it puts the abs in a really stretched position...

[@kozmo7]

Let’s go team wolf

[@Joaquin....]

In crunches should I just extend or hiperextend my back?

[@SuperSwifte]

Do those fixed barbells have rotating sleeves? That's cool. I always find the handles on ab rollout wheels to be too close together.

[@alz.7716]

You should only do assisted planks, because they're far safer for you.

[@chadteixeira6081]

Just curious, would an ab mat on a flat bench with the ab mat ending at the end of the bench, so you can stretch farther, a good idea? You could load with db or plates and increase the stretch

[@victorsenna5729]

Guys, if you're doing the cable abs, don't use the cord, use a TRX and strap ir around your shoulders with some sort of protection so the strap won't dig into your skin. The cord makes you distribute tension on your shoulders, elbows, and cervical (if you put your hand on the forehead) making theses parts the week link in the chain and is not going to let you enjoy the full potential of such a stong muscle group as the abs.

[@user-ii7xc1ry3x]

Yes, this video was posted 9min ago and I watched it already. First real comment #bestviewer🔥

[@WolfCoaching]

Thank you king!

[@TheHybrid350]

Great

[@andrepirotello7030]

In terms of rep range its the same as other muscle groups ? The 5-30 rep range for hypertrophy ?

[@michaelcozzitortoiii5350]

Here’s my ab rotation: Decline crunch (easily loadable by holding a dumbbell), ab wheel (#1 ab exercise by far due to the stretch), cable crunch, machine crunch, leg raises on the captains chair (takes forearms and lats out and if you’re getting proper spinal flexion not many people can do hanging leg raises anyway)

[@Joaquin....]

Best rep ranges for each exercise?

[@AnnhilateTheNihilist]

Milo. During decline sit-ups simply hold a 5kg plate. Do 2x 25 for 50 and you’ll feel it. Use the stomach muscles like any other aim for progressing.

[@AlphaLionTrillionaire]

I know the probable answer but just wanna get your take: TVA strength or jackedness doesn't really influence how much your gut protrudes by default right? It's more of a habit of keeping it more turned on like with other postural muscles?

[@ThatGoodBarbequ]

Ah yes of course, ive been training abs wrong my entire life. Expected nothing less

[@Nick-kf3io]

Lolol same

[@Pain53924]

Please react to 'House of hypertrophy'. I feel it is an excellent resource for evidence based hypertrophy advice.

[@Dougie.A.M]

If youre going to phsically turn up at my house and cry, could you atleast bring along one of those white knitted sweaters in a large with a Wolf Coaching logo on it?

[@warrenhenning8064]

Training your obliques is IMO worth it just to develop a torso dominant spider powerlifter/weightlifter refrigerator physique that sickens the noble natty bodybuilding people on KZbin who presume to dictate what you should do with your body and all the #aesthetics fuaark bros. Do what you want with your body and either train them because you want to or don't but don't let some leg day-skipping meal-skipping twerp influence your decision

[@WolfCoaching]

Mood

[@Strassenschlaeger]

In terms of muscle groups, only the neck remains?

[@pablowentscobar]

I do decline weighted sit ups with a foam roller under my lower back. I just grab dumbbells.

[@meowchinchilla4009]

All muscle groups have been covered but we have yet to see everything Mr Wolf has to offer our gains 💪🏼

[@dannypacini9820]

We didn't get neck and traps

[@zNervouss]

I’m surprised this wasn’t mentioned. Advanced trainee here, but my abs are not . I’ve never really trained them. They are essentially de-trained. Recommendations for training abs, while not getting severe abdominal cramps and/or pressure, even when trained far away from failure.

[@TheGiantcube]

Keep training abs, you'll get used to it. Just like with any other muscle

[@aliamin9112]

dude siting the your own research to make a point is the biggest flex i've seen

[@Nick-kf3io]

If abs are mainly responsibe for spinal flexion, then what myscle group is mainly responsible for spinal extension? I mean upper spine, not hips. And should we be training that as well in some type of reverse crunch movement?

[@Ryan30z]

It's a group of long muscles that run up the back. A loaded reverse style crunch movement is a recipe for most people to fuck their back up. I imagine it would put shearing forces on the spine.

[@navnnavn1226]

Check out your spinal erectors

[@Nick-kf3io]

​@Ryan30z I see. But wouldn't Regular crunches also put shearing forces on the spine then?

[@Ryan30z]

@@Nick-kf3io it depends how you do them, and generally the load is substantially lower for an ab movement vs a back movement.

[@nikolaisalikov1257]

1:40 lateral rotation? Do you mean transverse rotation?

[@antonioM6896]

👑👑

[@khush_Roat]

Train abs statically, dynamically and for stability

[@ew-zd1th]

Would you say bigger obliques destroy your physique?

[@DannyYounghill]

But what about russian twists Palloffs?

[@DannyYounghill]

*and paloffs

[@shawnpatten6515]

Great video Milo. I liked all of the demonstrations. Dragon Flag is my go to ab exercise.

[@lorcan8484]

You forgot cable woodchoppers

[@hzk1234]

Isn't the ab rollout only isometric? How is that ideal?

[@mrAngusGus]

No it is not only isometric if you do it correctly. If you only focus the movement on Hip Flexion / extension, then yes, it is just a isometric for the abs. However, if you're actively focus on flexing / extending your spine and limiting the flexion/extension of the hips, it is an isotonic movement for the abs.

[@stassenchr]

If done correctly it's not isometric An easier version is putting a towel or something under your feet and then "roll" up the legs. Then you'll see clearly that the spine bends

[@RicardoCosta88]

Still find most of the exercise selection on your free plans don't fully align with what you say on the videos.

[@willmcgregor7184]

A quick effective w/0 -Dragonfly -Cable crunch -side plank IMO good obliques development with Punching (especially hooks & slips) Yu also learn useful skill 🤜

[@gokukakarot1855]

For the algorithm

[@MrDjhealth]

Mark Sisson never does traditional ab work. he breaths out and sucks his gut in for holds. he says the abs are like hollow cylinders that follow La place transformation laws

[@rezamohammadi8657]

[@dannypacini9820]

Now we need Neck training 😁

[@feriko861]

You can use a rope to focus on the stretch and even long lengthened partials

[@neco5740]

Nah, the obliges are among the most important for upper body esthetics. Along with well developed seratus anterior. Just having popping abs looks weird as fuck

[@timmian85]

doctor long length preamble before the actual video starts and what have you.

[@Nick-kf3io]

Joe Rogan

[@timmian85]

@@Nick-kf3io dont @ me unless its something to do with bears doing judo

[@georgesarreas5509]

I've been supersetting calf and abs forever but I do them on 2 days when i do my cardio sessions so i kill 3 evil birds with one stone.

[@lukeharris2622]

✝️💪

[@Tropicocitwo]

Milo where did you grow up? You have very strong 'r' sounds in speaking, like your accent is British but you say 'paR-shuls' where most Brits say "pah-shuls"??

[@zbigniewiksinski]

that dumbell side crap is the stupidiest ab exercise ever. do either cable roration on various heights (low, mid, up), do woodchoopers, hold heavy kettle and do walks with in on each side and so on. tons of way better options.

[@BigBusiness02]

Why would we crunch down on our abs if we're only doing lengthened partials? Lol. Smh

[@goporororo7404]

I thought abs functioned for attracting girls 😢

[@WiecznieNieNasycony]

ab wheel is the best man because it engages all the abdominal muscles under very good tension and bro you dooing ab wheel very wrong you take your feet off the floor and you dont have cat back that was trolling? or what 5 51 time your abdominal muscles aren't even engaged what is that man are you crazy?

[@PrRomuloPereira]

Dumbell side bent is one of the worst exercises for your lumbar discs. Red flag here

[@InnerStrengthVarun]

Please subscribe guys...we don't need Milo coming to your house