The Best Ab Exercises for a Powerful & Athletic Core
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This post explores 18 of the best ab exercises for core strength, stability, and injury prevention. A powerful core is necessary for explosive and athletic movements throughout the body. It also helps to provide spinal stiffness, which is absolutely necessary to prevent injury.
Simply: training with sit-ups and plank is not enough (and depending on who you ask, may even be counterproductive). We need to address strength endurance in the mid-section, along with rotational strength, anti-flexion, and much more. These are the best ab exercises if you want to develop real power in the core for throwing punches, lifting weights, and moving gracefully. And, as an added bonus, they'll give you a ripped-looking six-pack too!
What are your best ab exercises? Let me know down below! And thanks again for watching team :-D
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0:15 *Mom why is there a shirtless man doing sprints on our street?* *Don't look at him Timmy, he might grab you to add resistance to his training*
4:54
You win the internet for the day with this one!
Go to your room, Timmy, mommy's got her own kind of resistance training to do while he's out there.
@@bonniejunk lol
Seen you on a Greg Doucette vid, good taste
Man.. the Bioneer is so underrated .. I don’t remember how I found this channel but I’m so glad I did.
Likewise!
It was probably the bruce lee video that's how I found him
@@moby2579 First vid of his I would have watched, but I started watching more after seeing his + > 0 strength + 0 size video.
Yeah
Most likely it has found you, not the other way around
Loaded carry is the ultimate dad exercise. "no love we will not make 2 trips to the car I will carry it all now"
I always try to pack everything on me lol sometimes I hold with my teeth too
ha yeah, and create additional challenge having to carry a crying toddler.
I don’t think I’ve ever made a 2nd trip back to the car for more shopping. I doubt any man has 😄
•Medicine ball throw (Ballistic power against resistance w/rotation, explosiveness, endurance) •Cable punch outs (Rotation with resistance coming from behind you) •1armed cable row with rotation ( core stability and grounding self) •Hollow body holds (Contract and compression your abs) •dragon flag (Anti-extension) •ab rollout (Prevent sagging, hip flexor involvement, great ab contraction) •lallane pushup •lizard crawl (Ridgity, rotation improved hip mobility and endurance) •handstand (Greater awareness, anti extension) •one armed shoulder press (Stability) •loaded carries (Strength endurance) •quasi isometric pushup (Solid core, strength endurance •front/goblet squat (Strength endurance, stability, injury prevention from flexion) •medicine ball slam (Fuller range of motion +hypertrophy) •leg raises&frog kicks (Resistance for the abs) •v-ups (Explosiveness) •l-sit/v-sit flutters (Strength endurance, proper breathing, thick powerful core) •pike pulses (Compressive Strength and mobility)
thank yoiu
Thank you
How often?
@@GraphixMon implement SOME into your workout. A typical workout week is one containing 3 days where you do your routine.
What about front levers
me how do i train abs the bioneer : yes
😂
Yuh
@@cosmicdraconian6712 q1
what? stfu
??
Little correction guys - that should be manna and not Maltese at the end there! 🤦🏻♂️ Also the lower back hasn’t been forgotten - I’m making a video shortly on back strength and mobility so I’ll be talking about that there. That’s why this is a list of “ab” exercises - but yo do have the goblet squat in there which is a useful isometric move for strengthening the lower back.
I’d originally included lower back on this list but decided to stick that in its own video coming very shortly - I’ve been reading some interesting stuff that I want to get through first. I decided to keep this as a list of ab exercises. Meanwhile you do have the goblet squat here 👌🏻
Thats amazing man ive been looking for ways to strengthen my lower back better so i wont get injured again and your videos are allways the best ... Thank you 😁😊
@Eyre Borne i saw this comment and my lower back started hurting (Guess i know what must be done
@@TheBioneer If I plan to have 2 core days per week, which exercises would you recommend among these? I neither have the equipment or discipline to do all in this video, but if you had to pick 6-7, which one improve in explosive strength (and maybe size) the most?
@@jansettler4828 I know i'm not the guy being asked, but i have a good core, compression, strength and endurance are all on board. The thing is all of the exercises are good, it's much more about how you perform them than anything else. And to learn how to perform them correctly is easiest to do by getting a very solid Hollow body hold, you should get that to a 1 min hold time performed well. Then things like ab rollouts and L-sits are hugely beneficial. I'd recommend to just set a goal like a 30 second L-sit and chase it, or if you already can try to go for a V-sit. Having a goal like that makes you work much harder and keeps you motivated so you don't need discipline.
you're my favorite fitness youtuber. i love how you're going for more of a "functional" style of training instead of "just for the looks".
My thoughts exactly.
@@petervaughan7961 Same here. Health and fitness over vanity any day.
Just remember that looking good and having a functional physique aren’t opposite from each other. It’s almost like you’re saying he’s chosen one or the other. Why not both? 😃 Strong, muscular bodies tend to look better 🤨 (in most people’s eyes anyway). I just like the fact he’s managed to build and maintain a good physique without turning into one of these cringe-inducing “gym bro” stereotypes. It shows people it can be done. C’mon, you know the ones? Baseball cap on backwards, rap hand gestures, desperate to be seen as cool 😎
My abs developed abs just watching this
🤣
I've been tensing my core the whole video lmaoo
You ever thought of training BJJ? It would be cool to see how u would apply your techniques and develop things to show us.
Got my bjj class tonight :D
Thats a really good idea. Muay Thai could be a good one too.
@@jamj59 Lucky man, our classes have been cancelled since April. Enjoy rolling!
ooooo ooooo and Judo
Bjj sucks do judo
just saying you have the most well rounded level of strength that i've ever seen, personally i only stick to calisthenics for a multitude of reasons, but you have a very broad knowledge of fitness and overall strength. i'm very impressed mate, keep it up, great videos too btw
Dominik sky
Yes its a really good chennel
Strength yes, but not very defined motor skills. He talks about the kinematic chain but doesn't use it while throwing punches. His heavy bag work looks very beginner like.
@@FB94121 One thing is understanding other is being able to execute it
@@dillon5618what about him
You know what I love about your videos? That you're not afraid of showing yourself shaking as hell when executing the exercises, it makes a great thing for the mind of the viewer because "hey if this guy shakes as hell, I can shake too!"
Core strength is so crucial to injury prevention and any kind of athleticism. I really enjoy how you focus on it and make it about more than just gimmicky "six pack" workouts. Great work, as always, Adam!
One of my favorite channels, I always look forward to new videos. Thanks 🙏
I'm glad you are doing good and sharing this stuff.
Great content! Thanks for sharing. 💪💪💪
Love this format. Looking forward to getting through each one in tomorrow’s workout 👍 learning so much from this channel! Keep up the epic work 😎
I really enjoy your attempt to combine different training concepts and give us ideas to include in our own training to make it more well-rounded. Please do keep up these videos coming!
Love this! But I think all your videos are my favorite videos!! They have helped me so much! Thank you!!!!!
This is a perfect run over all the golden exercises -GOLD!
You're so generous with all of your knowledge sir. I commend you.
Awesome video, love the list style, always good to consider programming options 🥳
absolute bomb. thanks bioneer
You are SERIOUSLY one of my favorite youtubers of all time. And definitely in the top 2 of fitness youtubers
I like this list format. It makes it easy to keep track of useful related exercises. Thanks!
I absolutely love yoir work!
These are the kind of core exercises I've been looking for 👌👌 you the man!
I love how he gets straight to the point.
No frills, no gimmicks, just practical, usable training knowledge, with some very cool variations of exercises I certainly didn't know about - keep it up and don't change what you're doing! 💪
Please do a part II for core training!!! I've been waiting for this one!!!
My dad suggest this channel when I started workout ❤❤ Lots of love Bioneer
Been watching A lot of your videos lately. Love the content!
Dude you are a machine! Most of these are very VERY difficult. Great job 💪💪
killing it dude, such a great range of exercises for a great range of different benefits.
Really useful video. I have the e-book but think these types of video are great to help develop a library of exercises and workouts. Thanks Bob
Thank you for this video it helped me a lot
Employing the anti-lateral flexion method and hollow body holds to my home workouts has given me great results.
Great video...Keep it up Sir...Thank you🙏🏼
Brilliant video.....thanks bioneer....great ideas.....very keen to test myself with some of them
Saved! I love how informationally dense your videos are! I'll have to watch this multiple times to stuff it all in my tiny brain 🤪
Thanks for all the awesome exercise ideas. Using all this variety should keep core training interesting!
Brooo what a beast man, love the videos and creativity behind the exercises and approach, this channel is some crazy big lake of knowledge and ideas!
Thank you for these amazing videos!
This man is a UNIT!! Subbed!!
loved the new format!
My favorite fitness channel. Keep the great work
Thanks as always, your a boss
Like the list format keep it up
Just a tip for when your on the bag Raise your hands a bit higher and after you throw a puch dont drop your fist and bring it back instead make a straight line back A to B and B to A It is more tiring but it works you more and is much more efficient and limits the possibility to counter after you throw a punch P.s love your progress !
Know1one good tip
Also makes it harder to see, which is even more important.
like a string, pah pah pah
Another benefit is it can be used to force good habits like keeping your guard up at all times because when you drop your guard you can get hurt through the resulted opening
@@damat9607 when u keep ur hands up almost all the time and move around u r starting to be like master of defense
Absolutely best channel.
Excellent video as usual 😎👌🏾💯 Bridging and The abdominal vacuum are great exercises as well 👍🏾✌🏾
I think handstands are definitely an underrated core exercise. I find they work my lower back like nothing else.
They're not supposed to though, afaik. Are you sure you're maintaining the posterior pelvic tilt?
I really love these list style videos and they are really helpful and interesting too! 😄 KEEP IT UP! 💪😼🏋️♀️
This was super great! Needed to know this
AWESOME video with great information 👏🏽👏🏽👏🏽👏🏽
Good work!
I've been a subscriber to this channel for a few years now and it's been kinda wild seeing not only your content evolve, but you also evolve from actually implementing all these things that you've been preaching. Quite a few channels throw out a lot of unorthodox training methodologies, but yours is one that you see keep a ton of them very consistent. Overcoming isometrics ammirite? I remember after going through John E Peterson's work, I was looking all over for other isometric info, and yours was just about the only consistent source. Also, it's great that you often relate it to anime/comics. Just goes to show, how many incredibly avid fitness practitioners were nerds first lol. Anyway, just dropping this comment as you've recently popped back up on my feed so just trying to send some traction your way with engagement. I've heard the algorithm can be brutal.
This man is a gift, just incredible. The video is still going and I'm laughing at just how much he does and how amazingly he does it. Excited to try...some of them haha. God bless, Bioneer
Gotta say, found this channel during quarantine and it changed my approach to fitness. I've been successful with calisthenics and weight training at two different points in my life. I enjoyed performing the movements as well as the results, but longevity became an issue. With your videos, i found new ways of approaching facets to fitness I hadn't put much thought into. I love the message you give about fitness, and I've put a lot of thought into working out differently, for endurance and athleticism over just aesthetic reasons, and I've started to enjoy working out even more, and this is all thanks to the dynamics you've pointed out in your videos. Thank you for all you do. Keep up the good work
You could literally put together so many programs just using your video. I’ve never been so grateful for a channel in a long time. Thank you bioneer!
Love it. No monkeying around. Just tons of information. Without 25-30 minutes of my day. Which of course could be better spent, you know, training.
I'm looking at a 14 day quarantine in a single person cabin and 4 months condiment on a cruise ship where i work but cant go out or use the gym do to covid so your videos are a lifesaver. thank you for that!
This is scary, fascinating, motivating, impossible and challenging all at the same time!
Thanks ill implement these
nicely shot!
Loving the list format. Incorporating some of these into my strength training program, some I have to leave out because I can’t do them lol. Also like the aspect of working out at home you do, so relevant, effective & efficient.
This is the third video I see from you and what you do different, and what I like best, is you dont dive too much into one technique, you show many different and wake my interest in researching on it without boring me for 5 minutes on one exercise. But what I love even more are the visualisations, all those little clips to demonstrate what you talk about. Its like a good powerpoint presentation, you dont just read whats on screen, no, the screen adds to your words. Athleanx for example, he gives good advice no doubt but he is boring really because its just him talking to the cam for 10 minutes. Your style keeps me interested, I like that. I hope all videos are like this. And so diverse, too.
I love you man🙏💪 you inspire me like the sun☀ You're a blessing🌠
Great core work, cover alot in one video my friend 👍
Omg! Thanks for this!
Great movements to incorporate! I find I need to switch up my core exercises from time to time
Amazing vid! Thank you!
Excellent Video!
Excellent stuff.
Cracking video mate
I can’t believe I just found this guy. This is incredibly helpful information! Good shit mate! Love from New Zealand! 🇳🇿
I just think you are awesome !!! Please do more of these ! You should be all over KZhead doing videos like this once week ! Thank you !
Great ,i needed this 💚💚💚
Brilliant as usual 👍
Good move getting this on Google news feed 👍 I immediately subscribed... Thanks for the video!
Exactly the workout i was looking for - not just 'abs' but a full list of core exercises.
Dude your an athletic genius!
Thank you!!!
Your content is great, I am 15 and attempting to break Bruce Lee's records and I am using your information mostly cause it focuses on strength and power aside hypertrophy
Nice goal bro, original too I hope you achieve it one day
@@tripaloski_6971 thanks so much ❤️
you'd better be willing to train for multiple hours daily, but build up to that slowly
@@Joe_Pittard I already do that, my workout consists of strength and Plyometrics and isometrics and little hypertrophy, with good nutrition, the workout usually takes around 2-3 hours and I do see very good improvements
@@yousefahmad538 aight, you keep that up, you'll get their eventually.
This channel deserves at least 10x more subscribes and views. Cant understand how lesser quality channels get a shit ton of views and the best ones like The Bioneer get "only" this much.
Great video!
I found this channel a few years ago but didn't look too far into it sadly. Have since rediscovered this channel and I love it! Everytime I watch I am ready to just go and workout all damn day
Insane! Thank You.
I like the visuals thanks for the videos
I love this dude. I watched when you first dropped it, but forgot to comment. Please more vids like this!
I love how this channel highlights how you don't need thousands in equipment to get in shape. It has been instrumental in constructing my home gym
I'm confident that you're the best. I've looked at thousands of hours of videos ranging from Ph.D.'s, physical therapists, to average dudes, and yours stick out commonly as the most applicable and easiest to understand. You're the best man!
Great list! Love the lizard crawl. Most of them look tough. Very good instructional vid!
Exactly what I need right now
Thank you for this! Ive been hitting a plateau on my squats at 155x5 because my lower back just starts hurting so much I really need to start taking mobility exercises way more seriously. Definitely gonna be trying this tomorrow!
Man I love this channel
your channel is best thing on youtube right now non of that bullshit going on the platform,keep it up bro really appreciate your efforts
Super Great Thanks!!! I'll Start incorporate 4-6 of them in my weekly routine! Will also interval it with 2 new exercises once/month to make sure I train some new areas if my body each month! In short, GREAT THANKS!!!
You've so much faith in that wall mounted pull in bar thing, god bless you
One of my favorite ab exercises is l-sit pull-up, it engages back muscles from more different angle and trains abs at the same time, killing two birds with one stone!
You are an absolute beast!! That’s how you train!!!