I Tested 30 Ab Exercises - You Only Need These 2

Key strategies & takeaways (abs training)

• Choose exercises that hit “three boxes”

  • Progressive overload: you can add weight over time so your abs grow like any other muscle.
  • Deep stretch + tension: the movement creates meaningful tension while your abs are lengthened.
  • Limit hip-flexor takeover: hip flexors shouldn’t do most of the work (measured with EMG on upper abs, lower abs, and hip flexors).

• Use form cues that keep the abs doing the work

  • Bring the rib cage toward the pelvis (curl into a C-shape).
  • Curl / pelvic tilt intentionally (think “curl your pelvis / tailbone up”).
  • Don’t cheat with arms or neck strain.
  • Avoid swinging / instability—stability often improves how much the abs are actually targeted.

• Train both upper and lower abs (even if you can’t truly isolate them)

  • You can’t fully isolate upper vs. lower abs like biceps, but certain movements emphasize one region.
  • The video proposes color-coding based on EMG:
    • Purple: emphasizes upper abs
    • Green: emphasizes lower abs
    • Red: hits everything fairly equally

• Planks / holds aren’t automatically “bad,” but they often miss the main growth requirements

  • Regular planks: low on full range-of-motion / stretch, and harder to progressively overload (unless someone loads you).
  • Variations can improve activation (e.g., RKC plank), but still come with downsides.

• Isometrics can work—especially in stretched positions

  • Garhammer hold was highlighted as showing strong tension in a stretched position.
  • Some evidence was cited that stretched isometrics may build muscle similarly to full ROM—though progression can be harder.

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Best-of lists (what the video recommends)

Best for beginners (2 picks)

• Face-away lat pull-down cable crunch (upper abs focus)
• Reverse crunch + ab mat / rolled towel under lower back (lower abs focus)
  • The mat/towel helps fix the “floor/bench limits stretch” problem by allowing deeper spinal extension at the bottom.

Best for advanced (2 picks)

• Still the face-away lat pull-down cable crunch (upper abs focus)
• Garhammer raises (lower abs focus)

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Practical “how-to” equipment tips

• Use an ab mat or rolled towel under the lower back to:
  • Increase bottom-of-rep stretch (a recurring limiter on floor/bench variations).
• Use assistance to enable perfect abs mechanics
  • Assisted lat pull-down crunch helped someone who couldn’t do unassisted reps still perform the movement with good control.

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Presenters / sources

• Dennis (training partner and subject in the tests)
• Built with Science / Built with Science Plus app (mentioned as the personalized training + nutrition plan sponsor/offer)