The video discusses how to effectively train the abdominal muscles, also known as abs. The speaker rates 22 ab exercises, from worst to best, based on their impact on abdominal activity and factors that can influence it. The exercises are rated based on the mobility required, reliance on other muscles, and the fatigue of other muscles that might precede abs.
The speaker starts by discussing exercises that are rated as D and C, explaining that these exercises may not effectively train the abs due to their reliance on other muscles or high mobility requirements. Examples include sit-ups, crunches, and the front lever. The D-rank also includes the birth dog, which is good for beginners but doesn't provide the most benefits for ab training.
The C-rank includes exercises like the toes to the bar and the v-up, which require a lot of mobility and coordination. The human flag and windshield wipers are also discussed, highlighting their complexity and the strength required to perform them.
The B-rank includes exercises like the dead bug, mountain climbers, and the basic plank, which are effective for lower back stability and basic abdominal strength. Leg raises and heel tabs are also mentioned, with heel tabs being suitable for beginners and intermediates. The candle race, russian twist, and dragon flag are also included in the B-rank, with the dragon flag being one of the few exercises that include a rotational component.
The A-rank includes the long lever plank, knee raises, and the side plank or side plank raise, which are effective for targeting the lower abs and obliques. The reverse crunch is also highlighted as an excellent exercise for the abs.
The S-rank includes the hollow body crunch, which is considered the best for ab training due to its ability to target the upper and lower rectus abdominis, its lack of reliance on mobility or other muscles, and its adaptability to different levels.
The speaker concludes by stating that while it's important to focus on abs training, it's also crucial to work the complete body evenly. The speaker provides comprehensive workout programs available at kellymove.com to help with this.
1. The abs are a crucial muscle group in the body, located in the midsection and functioning to support the trunk, facilitate movement, and act as a protective shield for organs .
2. The video rates 22 ab exercises from worst to best, with the rating based on abdominal activity and other factors that can influence it .
3. Exercises that require a lot of mobility or heavily rely on other muscles are rated lower as they may not effectively target the abs .
4. Exercises that cause other muscles to fatigue first, such as the legs or shoulders, are also rated lower .
5. The video also discusses the importance of compound or complex movements in training the abs, stating that they don't train the abs to the extent of isolation exercises .
6. The exercises are categorized into ranks (D, C, B, A, and S), with each rank having its own set of rules and criteria for rating .
7. The D-rank exercises include setups, the front lever, the planche, and the birth dog. The C-rank exercises include toes to the bar, the V-up, and the human flag. The B-rank exercises include the dead bug, mountain climbers, the basic plank, leg raises, heel tabs, and the candle race. The A-rank exercises include the long lever plank, knee raises, the side plank, and the reverse crunch. The S-rank exercise is the hollow body crunch .
8. The video also provides tips on how to adapt these exercises to different levels and how to ensure proper muscle tension and joint alignment to avoid injury .
9. The video concludes with a recommendation to use comprehensive workout programs available at kellymove.com, which include app exercises from the S, A, and B ranks .