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:

👇🏼 Get 12 FREE programs at my website!

Follow us on socials for more:

If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more!

#absworkout #sixpack #scienceexplained
"What are the BEST AB Exercises? (Science Explained)"

Music from Uppbeat.

[ippanpedrozo]

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.

[WoTMike]

Captain’s chair leg raised. Solves the forearms and lats issue.

I alternate between that and the cable crunch in 4 workouts a week and that got me abs

[freddym]

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.

[OniArtist-qilc]

Best abs video I've seen so far bro, really appreciate your efforts dr.wolf
Can't wait to see your next vid🙏🏼🔥

[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!

[michaelbarletta]

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.

[ozzy]

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).

[kwerby]

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

[andrewbfrost]

I like the dumbbell loaded side plank with hip dip for oblique work.

[WIDOWMAKER]

hands down S+ tier .... keep it up bro u have our full support for your stunning info and effort you implement in your videos, salutes

[jamesjarman]

What about GHD sit-ups? Massive stretch; tension max at full length; just jump on machine; scalable by upping reps or adding weight; fun/don’t suck.

[kevinburke]

I did the barbell rollout maneuver today. I only managed 2 sets and will advise (tomorrow) as to any stomach pain. thanx for the tips.

[ThatGoodBarbequ]

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

[LouisSerieusement]

great video, I really appreciate the hinge flexion vs spine flexion/extension tip <3
Also appreciate the GVS part (plus I love side bends aha).

[FerintoshFarmsPhotography]

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

[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.

[mkovis]

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.

[vikaschaugule]

Finally series is finished....awesome.

[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.

[jscmain]

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