• Mountain Climbers • Plank • Side Plank • Extended Plank • Plank Twists • Plank to Push-Up • Plank with Knee to Elbow • Starfish Crunch • Spiderman Plank • Spiderman Push-Ups • Windshield Wipers

There are over 117 ab different exercises And 114 are total garbage The biggest fitness scam on planet Earth and millions of people are falling for it 14 years of training 13 wasted on garbage ab exercises ~Bookmark this and stop wasting time on garbage ab exercises~ =Thread=

Before we start this thread: Let's talk about the elephant in the room You Just kidding... But seriously, don't focus too much on ab exercises if you are overweight If you are overweight, focus on your diet Abs are built with training but are hidden by body fat

Another note: Biggest issue I have with the fitness industry Ab workout videos These ab workout videos are the most popular But are the most useless. Abs are like any other muscle, they need progressive overload Aka: You need exercises that allow you to increase weight

There is absolutely no reason to follow along with these ab workout videos Even for cardio purposes because they are garbage for cardio too So which exercises do you only need? You only need these 3: - Cable Rope Crunches - Hanging Leg Raises - Leg Raises That's all

So.... You don't train obliques... Nope Used to train them A lot Made me look square So I stopped I love SpongeBob But I don't want to look like SpongeBob

Before we hop into the 3 exercises Here is a small playlist of garbage ab exercises. • Crunches • Bicycle Crunches • Oblique Crunches • Side Crunches • Push Through crunches • Double Crunches • V-Ups • Russian Twists • Flutter Kicks • Scissor Kicks

Some more • Dead Bug • Toe Touches • Jackknife • Windshield Wipers • Hollow Hold • L-Sit • Dragon Flags • Ab Rollouts • Knee Tucks • Woodchoppers • Medicine Ball Slams • Russian Twist with Medicine Ball • Medicine Ball Sit-Ups There are more, but I will stop here

Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

How often should you train abs? I train abs every morning, after my boxing session But I recommend that you train abs twice a week. First cable crunch, 4 sets Then hanging leg raises, 4 sets

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Oops forgot to add the 3rd exercise Exercise 3: Leg Raises This exercise is for the ones that cannot perform either the cable crunch or hanging leg raise Regular Leg raises: - Lie flat on your back on a mat or bench. - Keep legs straight and together, hands under glutes for support. - Lift legs until perpendicular to the ground. - Important: Raise hips off the mat at the top of the movement. - Hold briefly at the top, engaging core. - Lower legs down slowly and with control. - Aim for 10-15 reps per set, adjusting difficulty as needed. If it is to hard bend your knees