I Tested 30 Ab Exercises - You Only Need These 2
In a Nutshell
EMG testing ranked 30 ab exercises using three criteria: progressive overload capability, deep stretch with tension, and minimal hip flexor involvement. The top S-tier exercises were assisted lat pulldown crunches, Garhammer raises, reverse crunches with ab mat, and face-away cable crunches. For visible abs, beginners should use face-away lat pulldown cable crunches for upper abs and reverse crunches with ab mat for lower abs, while advanced trainees can add Garhammer raises for lower abs.
These notes were generated by AI and may contain inaccuracies.
The video scientifically tests 30 popular ab exercises using EMG sensors placed on upper abs, lower abs, and hip flexors. Exercises are ranked S (super) to F (fail) based on three criteria: ability to add weight progressively, deep stretch with tension in stretch position, and minimal hip flexor involvement. Dennis, a beginner, performs exercises alongside the host to determine beginner vs advanced recommendations.
Sit-ups score well for progressive overload since weight can be held to increase difficulty. However, they limit abs stretch because the floor prevents full range of motion. EMG data shows high upper abs activation in the first half, but hip flexors take over in the second half. This places sit-ups in D tier.
Removing the top portion where hip flexors dominate creates crunches, which focus on bringing rib cage down to pelvis and flexing spine into C-shape. EMG shows far less hip flexor activation and more abs activation. Floor still prevents deep stretch, placing crunches in C tier.
Adding rolled up towel or $20 ab mat under lower back allows deeper stretch. This becomes the first exercise to tick all three boxes: progressive overload capability, deep stretch, and minimal hip flexor involvement. However, people tend to cheat by swinging arms or straining necks. This upgraded version reaches A tier.
Using lat pulldown machine with knee pads creates more stability and reduces hip flexor activation below any previous exercise. The lack of floor limitation allows deep stretch at bottom. The movement is extremely difficult - host can only complete 8 clean reps before form breaks down. Dennis cannot reach full depth. This places the exercise in E tier despite deep stretch benefits.
Using assisted pull-up machine cable provides upward assistance that helps control descent and assists upward crunch. Heavier weight selected provides more assistance. Dennis, who couldn't complete one unassisted rep, can now perform 10 reps. This becomes the first S tier exercise.
Abs are one continuous muscle, but certain movements place more demand on upper or lower fibers. EMG data shows crunch-type movements activate upper abs more than lower abs. Purple color coding indicates upper abs emphasis, green indicates lower abs emphasis, red indicates equal activation.
Lying leg raises show highest hip flexor activation of all tested exercises. Abs only stabilize while hip flexors pull legs up. Floor prevents full stretch, but lower abs activation exceeds crunches. Exercise placed in D tier.
Bent knee hanging leg raises maintain same problems as lying leg raises - hip flexors remain primary movers. This is a great hip flexor exercise but goes to D tier for abs development.
Straightening legs creates longer lever, making exercise more difficult for hip flexors. EMG shows slight abs activation increase but 40% jump in hip flexor activity. Exercise placed in D tier.
Curling pelvis into C-shape allows abs to assist with movement. EMG shows slight decrease in hip flexor activation and increase in upper abs activation. Exercise lacks stability with swinging at bottom, placing it in B tier.
Machine stabilizes body allowing focus on C-shape form. Bar enables deeper stretch at bottom and can be overloaded with ankle weights or dumbbell between feet. Hip flexor activity remains high despite improvements. Exercise reaches A tier.
Forearm pads and back support eliminate grip issues while maintaining same benefits as previous exercise. Abs must fully stretch at bottom then curl pelvis into C-shape. Exercise placed in A tier.
Planks lack deep stretch and full range of motion. Abs contract isometrically to prevent lower back sagging. Progressive overload is difficult without added weight. Shoulders tire before core. Exercise placed in F tier for abs building despite teaching spine bracing.
RKC planks involve forearms positioned higher, quad and glute squeezing, and elbow pulling down simultaneously. This variation almost triples abs activation compared to regular planks but retains same downsides. Exercise placed in C tier.
Bruce Lee's dragon flag requires maintaining straight body line while lowering and raising without hip sagging or lower back arching. Produces highest upper and lower abs activation of any tested exercise. Movement is extremely demanding - host can only complete 2-3 clean reps. Abs contract isometrically without deep stretch. Exercise placed in B tier.
Front lever raises share same benefits and downsides as dragon flags but are slightly easier to perform. Exercise placed in B tier.
Garhammer holds involve hanging hips off bench end, tucking knees, and lowering legs maximally without feet touching floor, then holding. Creates tremendous tension in stretch position similar to weighted stretch. EMG shows abs activation increasing the longer position is held. This is first exercise where lower abs activate more than upper abs. Exercise is very difficult - host can hold 20-30 seconds without weight. Missing full range of motion places it in A tier.
Garhammer raises involve raising and lowering instead of holding. Exercise checks all three criteria: deep stretch, progressive overload through leg extension or added weight, and minimal hip flexor involvement when focusing on pelvis curling. Shows best lower to upper abs activation ratio. Exercise reaches S tier.
Reverse crunches involve keeping knees at 90 degrees and pushing tailbone up while curling pelvis into C-shape. Dennis progressed from lifting pelvis 1-2 inches to 8-10 full reps after 30 days of training. MRI scans showed 20% abs growth. Bench prevents deep stretch at bottom, placing exercise in A tier.
Adding ab mat or rolled towel under lower back allows full spine extension and deep stretch. This upgrade moves reverse crunches to S tier.
Ab roller involves abs contracting isometrically to prevent hips from falling. Further wheel extension increases difficulty. Progression is limited - only so far can be rolled. Feet position instead of knees creates massive difficulty jump. Exercise placed in C tier.
Bicycle crunches show extremely low ab activation compared to other exercises. No reliable progression method beyond more reps. Abs never taken through full stretch. Exercise placed in D tier.
V-ups are challenging but involve excessive hip flexor involvement. Exercise placed in D tier.
Butterfly kicks show almost all hip flexor activation compared to abs. Exercise placed in F tier.
Mountain climbers function more as cardio than abs exercise. Exercise placed in F tier.
Dead bugs involve engaging core to flatten lower back against floor then extending opposite arm and leg. Exercise is favorite for testing true core strength and teaching muscle engagement. Great as warm-up for activating deep core muscles but not top choice for building abs. Exercise placed in C tier.
Cable crunches involve locking hips at 90 degrees, fully extending spine, then rounding into C-shape. Allow easy weight progression. Downsides include minimal tension at top when abs stretched and tendency to cheat by swinging hips. Exercise placed in A tier.
Facing away from cable machine creates more tension at top when abs stretched. Butt can rest on pole to lock hips in place. Exercise reaches S tier.
Standing cable crunches with bar pad for comfort feel more stable than kneeling version. Exercise placed in S tier.
Using lat pulldown for cable crunches provides more stability than kneeling version but lacks full abs stretch. Exercise placed in A tier.
Facing away creates more tension at top and allows full stretch. Raising seat pad provides lower back support to lock hips. Exercise reaches S tier.
For beginners: face-away lat pulldown cable crunch for upper abs and reverse crunches with ab mat for lower abs. For advanced: same upper abs exercise, but Garhammer raises for lower abs. Diet must be locked in for abs to show regardless of exercise selection.
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