The Single BEST Abs Exercise (Scientifically Proven)

[echapin]

@PerformanceU, thank you so much for this! I was shown something similar to this years ago, but I realize I've been doing it wrong the whole time

[echapin]

actual demonstration starts at 2:30, fyi

[jefftherepairman1]

And my last point would be if you want to contract the abdominals more during this movement you actually decrease the range of Pike and increase the posterior tuck of the pelvis. So raising the glutes approximately 2 feet into a pike then dont go any further, then pull the knees right up under the chest to the chin creating as much posterior rotation of the pelvis as possible. Anatomy 101.

[jefftherepairman1]

On top of that it only used 18 subjects, VERY limited. No reference to screening either. Were they all over 50, had bad backs and obese? Or were they all athletes? Using this "research" to make such a wide claim is MISLEADING and is clearly a marketing tactic. Any real research should have a sample group of 500+ to be statistically significant, and a strict screening process outlined in the methods. Unfortunately, not up to standards here bud...

[jefftherepairman1]

If you read the research its EXTREMELY limited. It only tests 8 exercises, so claiming this is the BEST EXERCISE for abs is extremely false. I can assure you, the muscle activation during a clean and Jerk, snatch or OH press will activate the outer unit of the trunk way more than a pike on a SB. If you want the best SB exercise it would be a full extension crunch under load (i.e with a cable). In the full extension the spine is 45 degrees beyond neutral allowing the greatest range of motion.

[yourfitday]

@permormanceU I love these exercises. I've been doing them for years. I find it's just fun to roll out on that ball,and you get a workout to boot!! Core is my favorite. I'm working a lot of it now, along with glute stability, since I had my hip resurfaced Oct 2011.

Any suggestions for when I have my shoulder cuff repaired? I'll be limited but want to start working core again after a few weeks when my arm won't be immobilized.

[trumanpugh614]

I want this video on my GF 388 phone.

[vaadaenmacchi]

doing ab exercises is fine once you're down to 13% BF or less. until then, at that time and in the future, eating right and doing weights/cardio is what will get you to lower BF to show your abs

[myleftnutts]

@vaadaenmacchi cardio is WORTHLESS for lowering bodyfat percentage.endurance training yes,lowering bodyfat no.

[milzeh]

@myleftnutts If you have a spot on diet You'll loose BF & if you combine this with movement eg Cardio your BF will decrease faster. Hardly worthless.

[ThePinciotti]

@ShawnPaulo

I was a lil skeptical about spending that

kind of money for something ordered

online. But I bit the bullet and I ordered

that workout program at the site

AmazingAbs.info

And after 3weeks under its program, it

helped flexed my abdomen, so I say

it does what it claims.

[candersoncscs]

Cool variation, thanks for sharing

[njpfitness]

Great - if you're not already hip flexor dominant. Superset with glute bridge

[zeteta]

I love the ball pike motion, but this coach's form is limited by his flexibility; his arms and legs are both bent while he's in the pike. To see the same move done really well, check out "ATTACK ABS swiss BALL workout" by NelsonYogaInversions -- it's probably shown in the right.

[DayDreamAmnesia]

CAN NOT PIKE.

[amsohell]

Hiyaaaa! Have you thought about - fast abs magic (google it)? Ive heard some unbelivable things about it and my mate got detailed 6 pack abs and lost tons of weight with it.

[MaqAttaq1]

Thanks Nick.

[americahealth]

I thought the best Scientifically Proven abdominal exercise was the captin's chair

[XHL538]

i tried that and wiped out, im done

[ksnay41]

Nice. I have a Lifeline Power Wheel 2 and do a similar movement. I've compared it to the Swiss ball and find the wheel to be more challenging, probably b/c of the balancing demand.

BTW, just bought your Angled Barbell Training DVD. Can't wait for that bad boy to arrive.

[19grand]

great video

[80BSY]

I do that along with my other core and stretch stuff. It's real easy, and doesn't give the impression it's hard on any of my joints. I wouldn't have said it's the most effective abb exercise for on minute, but it's worth throwing a couple of dozen into an abb routine.

[IDidntComeUpWithName]

I was checking how other people were performing the hanging pike from pull-up bar when i saw this. I must say both exercises seem very good . The first movement specially eliminates hip flexor envolment more than traditional Ab roller i tell you that ( performed even halfway through ). Ill think add that to my program, ty ;) !

[whatsyourdiet]

I can't wait to feel the burn with this one.

[lendumore]

I saw this link on ptdc. If any of you own truth about 6 pack abs, this example is in there as well. Solid example Nick!

[msdukaaa]

....but i dont have a ball :-(



[19grand]

@msdukaaa they're not that expensive and they are a great investment for when you have enough money to buy them.

[StairClimbCanada]

Hi there :) not sure if its the best ab exercise out there. Most beginner clients have no shoulder stability to perform this and this is mainly due to tight pec minor/major or/and weak or inactive mid-fiber traps. Also what if someone had an infraspinatus injury or some other type of rotator cuff problem? You can strike this off the list of exercises they can do. Anyways it is a very amazing exercise, just something I wouldt do with beginner clients. Thanks for the demo! To your success!

[44pullups]

bang for your buck is my motto. love this one to wrap up my gym time!!

[TheLinkindescription]

see this and i think i need a ball

[sc841]

Microphones are really great - try one and see...

[c0unt3rfeit]

@sc841 douche

[bytemuncher]

I use an ab wheel because it's small and easy to do in my room...but this looks interesting.

[joelwilks24]

Hey, how many sets and reps would you recommend?

[qafrost]

I have been doing this exercise a few times a week for 4 weeks now and my abs are becoming noticably ripped. I used to do several sets of different sorts of crunches. Now this is all I do for abs. It does not require lots of reps either. Right now my abs are on fire after about 10. Fantastic exercise! Thank you.

[mmask8ter]

It would have been interesting if the research had also measured the intervertebral disc compression during the different exercises!

[JERosen3]

@PerformanceU this hurts my lower back, what am I doing wrong?

[longislandex]

i've been doing this exercise for a couple years now. Definitely better on the ball vs the TRX because it demands much control of resisting the ball from rolling to the side. If you have weak obliques, this is very challenging to control. the TRX wont roll away from you. The one trick is to not push back too far. Once you do that you out too much stretch on your lats, forcing a lordotic lumbar spine and taking some, not all, stress off your abs. Still a killer tho!

[pierslh]

I prefer hanging pikes personally, there a great variation once you've nailed the exercise with a swiss ball

[bigman1043]

The got Swiss balls on deck in that gym :o

[IFishyI]

Hey, what's the breathing for this exercise?

As in, when are you soposed to breathe in and out?

[SomethinqAmazinq]

i do this :D

[jrvenice1999]

Is it also good for the lower abs?

[nuocmat]

what many cm is the ball?

[CrysNBoo]

I love this exercise...I just tried it and it hurts soooo good :-) Thanks for sharing!!!

[cl1azn]

is there any way to do this workout WITHOUT the ball?

[mbh427]

@cl1azn I'm not sure where you live, but if you're in the US, you can pick up one of these balls from Walmart for like $10.

[cl1azn]

@mbh427 that wasn't my question..but is there a way to do it w/o the ball?

[MrNicovdw]

how many reps and sets do you need to do if your want to import this exercise in a work out schedule ?

[7europeanfootballer7]

good

[NakedSuits]

This is a great vid. I finally did this with good form today at the gym. It's not easy at all but when you master it, it does indeed burn the abs like nothing I've ever done. Thanks :)

[TheCraneOfTruth]

Great video! I am always looking for great new ab exercises. I just need a Swiss ball now lol.

[ImJustDrew]

you can do the same with TRX bands

[yoyo003]

thanks man 

[GoldenChildBH]

Good video.

[IDKHOWTOKILL]

u got 5 ballz can i have one ?

[KiLIAcReEd]

@IDKHOWTOKILL 7*

[anglicantian]

For example, the Ab-walkout was found to inactive 100% of your ab musculature, so that would be just as good as this one, no?

[anglicantian]

There's no such thing as "proven" in science. You might say "research indicates this exercise activates a high % of the abdominal musculature, of rectus abdominis or the obliques". etc.

[OleScrubby]

wow ill guess ill stick the rollouts! didnt know they were this beneficial heh heh

[xmichiganfanx]

What's the best ab exercise if you don't have the ball?

[TheCraneOfTruth]

@xmichiganfanx Try plank positions. They are very simple to do and really work the abs.

[ksnay41]

@xmichiganfanx, invest in a ball or a Lifeline Power Wheel 2. Personally I think the wheel has more options and it's portable so you can take it with you to a gym, hotel, etc.

[Sh0ot0okan]

Just wondering, what is your diet consist of?

[dannysimion]

hmm, i kind of like you because its not as overwhelming like scott herman. thank you thank you!!

[PerformanceU]

@nells7 - I think you mean: show you "regression" to the pike since it's too difficult for you. TRy doing swiss ball knee tucks. They're similar, but not as tough. Good luck!

Coach N

[ballinupcrazy]

@PerformanceU for military personnel (army for example in my situation) how can i improve sit ups because it involves a great deal of hip muscle?

[SaSinKaL]

@ballinupcrazy i wouldn't worry about it, since they are changing the pt test here soon anyway...

[ballinupcrazy]

@SaSinKaL haha yeah i heard that many times over the course of 3 years what will replace it?

[SaSinKaL]

@ballinupcrazy im in iraq right now and ive seen it..it's like rower..sprints, mile and a half run, obstacle course idk it's wild lol

[ballinupcrazy]

@SaSinKaL haha sounds like it well keep it real in iraq get sum hajjis for us at home lol

[10Killuminati]

@PerformanceU hey coach, what if you dont have those big balls, could I use my basketball for the same results? or I shouldnt bother with it as It wont do me any good?

[wiifixbacks]

If best means highest muscle activation of the most relevant core muscles per EMG to date, and unless somebody has data to refute these claims, then the roll-out is the best. The roll-out in the study of course was done in kneeling with UEs on the stability ball.

[Dynamitarian]

"The best exercise" is not correct. We can say that a single research paper does not prove anything. So let's wait for more studies in the future in order to validate this finding.

Nice exercise btw.

[PerformanceU]

@Dynamitarian - Great comments! Based on your comments - It's obvious you didn't go to my link to read my Blog post because I cover the limitations of the word "best". Also, in the video, I specifically used the phrase "based on THIS research" & "here's what THEY found to be best". So, you and I are on the same page my friend!

[SFO14]

@PerformanceU although it can be argued that you used rhetoric to draw viewers to this video by titling said video "the single BEST abs exercise". You then proceed to back up the claim by putting "scientifically proven" in brackets. I understand that you state "based on THIS research...." in the video, but that's after the fact, so any argument on your part to the contrary is definitely biased and not objective. However, it's definitely worth watching :)

[LordCalvertWhiskey]

@PerformanceU Hey bud, whenever I make movements like that, the blood seems to rush to my head extremely fast causing dizziness. Is there anyway to prevent this from happening? I love working out, but alot of times I get pressure to my head causing extreme fatigue quicker than normal as well as dizziness as I said.

If you could comment on that, it would be greatly appreciated.

[lalani1026]

@LordCalvertWhiskey make sure you're not holding your breath or breathing into your chest. make sure to breath into your stomach so your muscles can get more oxygen.

[baburjabal]

@LordCalvertWhiskey pucker your anus like your holding in a big ass fart.

[ballinupcrazy]

@LordCalvertWhiskey make sure u breathe when you exercise because if you dont oxygen cant get to your head which could be causing your dizziness

[bigperson64]

@LordCalvertWhiskey  try breathing deeper...

[jrvenice1999]

@LordCalvertWhiskey Dizziness can be a symptom of greater problems. I would recommend you see a medical doctor and get a thorough evaluation. And be sure to write down all your "symptoms" and questions and bring it with you when you see your doctor. It's easy to forget when you're in the examination room. Good luck.

[nano932]

@LordCalvertWhiskey get less boners when your working out

[FlyingDwarfman]

@PerformanceU - Dynamitarian's point still stands, and even more strongly so after reading your blog, in my opinion. Referring to an exercise as the "the single BEST [blank]" and then place in the much smaller print that it's actually "demonstrated to be the most effective out of X number of exercises with this specific tool for this specific muscle isolation" hurts your perceivable validity to those who actually look into your references. It only makes it sound like a petty attention grabber.

[FlyingDwarfman]

That said, it is still an awesome and highly effective exercise that should be added to any workout that can do so.

Also, I don't intend to say that you intended to use the title as a petty attention grabber. However, I have to be honest and say that is how it comes off.

[SMARTERTeamTraining]

Nice clip Nick. Keep them coming!

[gloriouscubeshine]

Shoes are banned at Performance U

[010steveo]

just tried a couple of sets of both variations.i have to say definitely felt a total core workout.thanks again to PerformanceU for these great exercise videos.