Jeff Cavaliere, a fitness expert, ranks abdominal exercises from worst to best. He starts by eliminating exercises that are often performed incorrectly, including the Russian Twist, Bicycle Crunch, Dumbbell Side Bend, Plank, and Lying Leg Raise.
He then moves on to the "better" category, which includes the Hanging Leg Raise and Ab Wheel Roll Out, but notes that these exercises can be improved with proper form.
The "even better" category includes the Hanging Knee Raise, Hanging Corkscrew, and Single Sided Slow Carry, which are more effective at targeting the core muscles.
The "almost best" category includes the Side Bridge Twist, Levitation Crunch, Swiper, and Gymnast Ab Tuck, which are all effective exercises that target specific areas of the core.
Finally, the "best" exercise is the Sliding Tuck, which targets the lower abs and obliques without requiring any equipment. Cavaliere notes that this exercise is a great all-around exercise for building a strong core.
Here are the key facts from the text:
1. The narrator is ranking ab exercises from worst to best.
2. The Russian Twist is considered a poor exercise because it's often performed incorrectly, with people turning it into an isometric hold instead of a rotational movement.
3. The Bicycle Crunch is also considered a poor exercise because it's often performed with a limited range of motion, with people only moving their legs up and down instead of rotating their shoulders.
4. The Dumbbell Side Bend is considered an inferior ab exercise because it does more for the obliques than the abs, and can create compression on the low back.
5. The Plank is considered a remedial exercise that's too easy for most people, and can become an isometric hold instead of an engaging exercise for the core.
6. The Lying Leg Raise is considered a poor exercise because it can become a hip flexor dominant exercise, leading to low back pain.
7. The Hanging Leg Raise is considered a better exercise, but still has limitations, such as requiring grip strength and potentially becoming a hip flexor dominant exercise.
8. The Ab Wheel Roll Out is considered a better exercise, but requires proper form to be effective.
9. The Hanging Knee Raise is considered a better exercise because it requires less momentum and can engage the pelvis and lower abs.
10. The Hanging Corkscrew is considered a better exercise because it engages the obliques and requires a twisting motion.
11. The Single Sided Slow Carry is considered a better exercise because it engages the obliques and requires control and stability.
12. The Side Bridge Twist is considered an almost best exercise because it engages the obliques and requires rotational control.
13. The Levitation Crunch is considered an almost best exercise because it engages the upper abs and requires a slow and controlled movement.
14. The Swiper is considered an almost best exercise because it engages the lower abs and requires a slow and controlled movement.
15. The Gymnast Ab Tuck is considered the almost best of the almost best exercises because it engages the lower abs and requires a posterior pelvic tilt.
16. The Sliding Tuck is considered the best exercise because it engages the lower abs, requires a posterior pelvic tilt, and can be modified to engage the obliques.
Note that these facts are based on the narrator's opinions and may not be universally agreed upon.