Anti-Crunch Ab Exercise Routines – For Those Experience Levels


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Crunchless Abs Workout Crunch Free Ab Workout Routine

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Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)

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20 MINS ABS WORKOUT at HOME for BEGINNERS (Follow Along ��)

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Intense 5 Minute Kettlebell Ab Workout

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Anti-Crunch Ab Workout Routines For All Experience Levels Crunches are the most commonly performed yet one of the least effective exercises for targeting, strengthening, and building the abdominal muscles. It is true the abdominals engage during the movement of the chest towards the hips, also known as spinal flexion. The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in. From your knees, roll out the ab wheel one foot at a time holding each position for 10 seconds then roll back in one foot at a time. You aren’t aiming for a certain amount of sets, simply do this for 10 minutes.

Hip Bridges: Done for 3-5 minutes to stretch out the abs, hip flexors, quads, etc. after each ab workout. Easy Ab Workout for Beginners: The 2-Minute Ab Workout for Beginners This 2-minute ab workout is perfect if you’re new to working out. Follow along as you are guided through four beginner level ab exercises that are easy to d. Abs may not be the most challenging body part to train, but visible results can remain elusive. That’s because, when all’s said and done, a great workout can be undone by poor eating habits and body-fat levels more suited to a hibernating bear in winter.

Keep your core tight and back straight then push the barbell out until you’re in a superman position. Keep your arms completely straight during the entire movement. Don’t drop your hips down. Use your core to pull the weight back toward your knees and repeat. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be.

This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get used to new movements, focus on. From barre to TRX, there’s a lot of ways to work out. But if you’re someone who wants to keep it simple and effective, then this workout routine is.

Abs Abs Abs! Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and.

List of related literature:

A 12-week training study using a series of 25 mat Pilates exercises found that participants improved abdominal and upper-body endurance as well as hamstring flexibility (Kloubec 2010), whereas another training study measured improvements in overall muscle strength (Amorim et al. 2011).

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Be sure to check out the companion DVD for a sample abs routine, which exemplifies the quality of training concept.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

But this is directly opposite of what you want to achieve in your ab-specific training because the role of the abs, as I have pointed out, is simply to draw the rib cage and pelvis together—to crunch them together in a very short movement which involves the back curling forward.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

One of the greatest conditioning mistakes is to assume that ab strength and endurance developed in one exercise will carry over into all movement patterns.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

First, each of the body types has three core workouts and an off-day routine—the beginner core workout (for those who are sedentary), the active core workout and the advanced workout.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

One of the biggest ab training mistakes most people make is that they don’t perform any weighted ab exercises.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Urquhart DM, Hodges PW, Allen TJ, et al: Abdominal muscle recruitment during a range of voluntary exercises, Manual Ther 10:144-153, 2005.

“Manual Physical Therapy of the Spine E-Book” by Kenneth A. Olson
from Manual Physical Therapy of the Spine E-Book
by Kenneth A. Olson
Elsevier Health Sciences, 2008

For advance fitness enthusiasts, heavy weights to your ab routine.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

This is a good starting level for the first few weeks for beginners to learn the exercise movements.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

You’ll notice my program is a bit lighter on ab exercises than many other programs.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • These are insane, trying to go from 24st (337lbs) to 17 (239) and right at the beginning. It’s all diet I know but these workouts are awesome for me during lockdown!
    Would you recommend doing more than one set of each? Or mix it up say 1 set abs, 1 set legs, 1 set back?

    Epic videos man, much love ��

  • is 5 minutes of this actually going to do anything if done daily, im doing your bicep, tricep and this each day just cause its convenient

  • I bought the 5 day kettlebell plan and this ab workout is absent. What days should I add it to and how many sets? Thanks in advance.

  • Hi mike been doing your kettle bell workouts for 7 weeks to embarrassed to go the gym and I’ve lost 3 and 1/2 stone bud and gained a lot of muscle tone cheers pal great vids bud

  • Boa tarde sou do Brasil,são Paulo gostei muito de seus treinos são muito bons,gostaria de um treino especifico para costas,peito,biceps,triceps,pernas,panturrilhas,antebraço,trapézio, pescoço para fortalecimento,abdomen,se possível alimentação com base suplementar,agradeço a atenção,estarei aguardando sua resposta,Deus o abençoe,parabéns pelo excelente trabalho.

  • Hey guys anabolic aliens really inspire me so I’m trying to make workout video so I need u guys support and keep it up bro @anabolic aliens

  • Its horryfing…

    How can people dislike such an epic workout?
    Oh and would you be able to make a vid on how to gain more strength? I mean like 5 ways to gain more strength just like your 5 ways for more muscle and 5 ways to burn more fat

  • When ever i watch ur video first i try the exercise after watching but when i fail, i do it with you���� and guss what!? I can do it!!!!!!

  • So I’m starting working out and so far what I’m doing is:

    One Day: 3X10 sets of normal bicep curls
    3X10 sets of hammer curls
    9X10 sets of bar lifts(the one where you lift a bar)
    Your five minute forearm exercise

    Next Day: 3X10 sets of behind the back tricep lifts using a bar (is this dangerous)
    Your five minute forearm exercise
    I need other exercises that would my tricep pls

    I alternate between those two days
    I don’t go to a gym
    I don’t know if my posture and form is perfect in all these exercises. Can this hurt me? Also can you pls give me the advice you have

  • Thank you for this! I have hip problems and there are many workouts that have tons of bycicles and moves that make my hip crack, but it this seems like that won’t happen with this one:D cheers

  • Work those abs out hard with only a kettlebell! If you never do any sort of weighted ab work, I highly recommend you start. If you don’t have a kettlebell, I have multiple other weighted ab routines that you can find in my abs & obliques playlist here:
    Get after them six pack gains!!!

  • family! follow along begins at 14:28 Apologies for the long intro and explanation:D
    Stay tuned for the release of “The Hybrid Home Workout Experience” releasing this week at

    Stay Safe. Stay together. Stay positive!
    With Love,

  • thanks a lot for this amazing training program. I have a question: would you do a flexibility + core training video? or is that appropriate to train core and flexibility( stretching) within the same session? thanks!

  • Awesome workout, I’ve been following you for the last year keep the good work….I’m 51 this year and have cut from 89kg to 74kg in the last 18 months and can now do a 30+second handstand, (couldn’t do one a year ago) you have inspired me to keep it up…. we are just coming out of lock down here in New Zealand these lessons are fantastic.

  • It would be great if we could make some group where we can ask questions and share our progress. If anyone is interested let me know.

  • Muchas gracias…I like your yoga with meditation so peaceful Umiversal it helps me in my Reiki/crystal work..etc Paz amor y Luz siempre Rafaelle

  • Thank you so much for this workout, you are helping me to maintain my mental physical strength. I am determined to keep pushing and motivate myself to be the best that I can be irrespective of what is going on around me. Thank you & everyone who helps make these workout videos possible.

  • What he said
    (➡️ includes 5s break)

    3:20: Laying reverse crunches 25s ➡️ 25s hollow body hold
    7:05: 25s side plank reach rotations➡️25s side plank
    8:37: russian twist ➡️boat hold
    11:30: 25s Elbow plank knees to elbow➡️25s Elbow plank

    Repeat 5 times

  • thank you so much for these exercises… need part by part home workout vids without equipments: chest, back, biceps, triceps, shoulder, legs, abs, sides… it wud be highly appreciated:) love from india:) (we are under 21days lockdown!!!)

  • What is up Gabo! ☀️�� I haven’t been here for a while but you are always in my heart! I hope you remember me and you know I’m still your biggest fan ����
    I wanna wish you HAPPY BIRTHDAY! ���� (I know I’m late I’m so sorry ��) be healthy especially during this difficult time ����
    Much love Gabi ��
    PS I like your black T-shirt, it shines like you in every video ����

  • Gabo i need your help man i have been working on my v sit for like 6 months now and i am really struggling to increace my compression strenght do you have any suggestions i have wacthed your v sit and done the workouts from the pdf a year ago but i am really stuck with my progress������

  • Hi dude! I have had tilting pelvis since my childhood and that makes my hamstrings really tight and back aching. Do you think yoga could save me?

    I try to stretch but i usually get more painful lower back and tighter hamstrings

    Otherwise, I love your videos and I have tried few of your yoga exercises. I am honestly super positively surprised, I thought of yoga always as mombo jombo until i saw you. Keep up the good work!

  • Hey man, Do you have any exercise specific to get the straddle planche? Becuz every time I do these in whatever reason my butt just starting to cramp. Any advice?

  • Im learning the float into handstand you did the video some time ago. All of these videos give you such amazing tips and knowledge. Well said in the beginning of the video ��

  • Gabo greetings. Very good informative video. I love to practice this workout. Nice explanation. I will use this work outs in this Lockout period in my country. Thanks and good wishes Ramkumar

  • Gabo!!! Love your content. Started doing calisthenics a month ago and already seeing great result with your workouts! Keep up the content!����

  • I just discovered your Channel. I just love it, such interesting contents. This became my motivation to work so I can do breaks from work to go back to your videos.
    Stay sane, stay fit and take care during this time ��

  • W raises reward me with a sharp pain in my left thigh, idk what that’s all about
    I can do the black widow knee slides perfectly fine
    butterfly situps i can do fine
    Seated corkscrew is just so weird I can’t figure out the technique on that one so I gave up
    levitation crunches and situp elbow thrusts i can do

    I’ll replace the W-Raises with simple pushups and the seated corkscrew with a 45 second plank so I can atleast do something

    I’ll try to remember to come back at some point in a month to share the results

  • Yoga, Calisthenics, Handbalancing… 100% what I wanna do while I facetime with my friends. Special thanks for all the follow along Videos on YT. However, as I already did them all… I really need this membership. ���� keep up that motivation ��

  • Something to add to my training during this difficult time. Thanks for sharing your experience and your routines which are for all levels!

  • Trying this on quarantine, hope i’ll be consistent.. I’m gonna update everyday starting from now. I’m from Indonesia so sorry for my bad english..

    Day 1: Done every exercise with 1 round except for the last 2 exercise. It was a struggle but I will get better in the next day.

    Day 2: Got muscle soreness from the first day especially on the stomach and neck (very confused here) maybe because i’m not doing it right. Well I got almost all exercise done with 1 set and a bit of improvement on the 2nd and 3rd exercise.

    Day 3: Kept getting better and got more sets than yesterday. I think today I got less muscle soreness but while I was doing one of the exercise, my upper hips is starting to lose strength (again, maybe because not doing it right). I will get better tomorrow!

    Day 4: Got headaches so I took a break. I’m worried that if I workout too much I’ll pass out and get sick.

    Day 5: Got so much school work, didn’t have time to do an exercise. I’ll be adding 2 extra days for workout.

    Day 6: I can do all of the exercise with the same amount like day 3 but I feel weak. I regret missing 2 days of workout, I don’t have much progress than Day 3 but it’s preety good i suppose. My hips and back are hurting I don’t know why.. Well I have to progress much more tomorrow.

  • My country decided to shut things down for 21 days starting Thursday!
    Thank you for this! You about to keep my mind, body and soul intact!

  • NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • What should be the best diet for this abs workout. Or I can get the abs without being on a diet. Please suggest I have already started my workout. And I don’t want to miss the abs because of just diet. So, pls.

  • Guys here to tell you that I did it for about 26 days (rest for a day or two so effectively 23-24) I’m 17 and I can clearly see my abs when standing infront of a mirror. Not exactly a sharp six pack but still. My message would be is to give it a go I was weak in the first week but now I’m great. Gonna follow his other video for different ab workouts and have a sharp six pack in the future. Jeff if you’re reading man you’re my hero thank you so much.

  • My biggest problem is candy at work. I finally was able to stop eating it. I am not sure how it happened so that’s probably why I am 15Lbs over weight.

  • before when I was 11 i was pretty overweight and kids always bullied like a rag doll cause of my weight. Now I’m 12 with a solid 2 pack almost 4 and now nobody dares to mess with me cause of this video I got a long way to go thank you.

  • I did 10 sets of every exercise except the Black Widow Knee Slides which I did 5 sets of. I capped it at 10 sets as I wasn’t getting to the point where I “couldn’t do any more” so I just called it a day there. Just finished the challenge and been doing Jeff’s 22 day push up and pull up challenge at the same time too. At the end of the 22 days I skipped 3 days, 1 Sunday, and then the Sunday and Monday the week after that. The abs was the most tedious part as it took about 45 minutes to complete that section alone. I’m looking forward to dropping the abs section and replacing it with core strengthening exercise as I don’t really care for superficial ‘sharp’ abs but prefer functionality instead. I will continue trying to increase the amount of reps I can do in a row of pull ups and push ups, aiming to reach 100 push ups and 50 pull ups in a row. This seems like it’s gonna be extremely difficult as my push ups only went from 33 to 35 and my pull ups from 13 to 15…

  • I was able to get 6 packs through this exercise but the duration was some what 2 months and the problem is u can’t lose the belly fat completely through this workout

  • Ok so for context I stopped doing max sets for W Raises specifically then went to 20 sets of W Raises a Day now to 30 W Raises. I would like to know honestly if this is killing my gains or effecting me in any bad way, 30 sets is way over what I was maxing and more specifically, I do 3 sets (Practically 1 set of lateral movements 15 in a row) then take a 2 minute rest then do another 3 sets. I still continue to max all the other sets to the best of my ability. I want to know if this is a bad idea and I should stop or if there is any way to improve upon what I am already doing. Honest answers and criticism would be appreciated! My guess might be that I need to lower the rest time or maybe what I’m doing is wrong or a bad idea entirely? Thanks! [Sidenotes: I do not know if this is important or not, but I have not been eating well nutritiously and I have been staying up very late. I have been very consistent with this exercise, but just want to know ways on how I can improve upon it. I felt like focusing on W-Raises in my workout variation because I felt it was the most pain out of all the sets, so I would target that directly then still max the other sets.]

  • going in, it’s currently 10PM and i got an alarm set for 7 that i’ll probably hit snooze on. i used to have abs, but i became really lazy over quarantine and sort of lost them. time to get them back!
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  • What is the best food intake to keep the body fat percentage low but still gain muscles?

    I’m by any means not over weight I’m pretty lean with some belly fat. I just try to find the best way to keep a strict food intake, in order to make (in particular), my Abs visible.

    Atm I eat rice, pasta, chicken, salad, fruits vegetables, light spread cheese, whole grain bread,.. after all healthy, but I think there’s a better way.
    I’m 1,79m tall and have a weight of 75-78 kg. Pretty normal.

    Any tips anyone? ��

  • I’m a trainer and I workout basically 6 times a week. It is exactly 2 months to my Birthday and I’m going to try this out combined with a more intentional eating habits. I’ll come back with results (I’ll try to make videos and take pictures where necessary).

  • Day 1: i think i see a light

    Day 2: i got thru it but it was rough. I did it a second time at night and felt pretty sore after

    Day 3: Same as day 2, i feel my core getting stronger and i see some slight visual differences also.

    Day 4: I got thru it again today, not so sore anymore, again twice today. Ill try to up the reps tmrw so i can get a full workout

  • You can totally drop 10% of your bodyfat in 22 days. If I made you walk 10 miles a day while only giving you saltwater to replenish your electrolytes and no food,, you would have visible abs in 22 days. It all depends on how hard YOU want to work. MMA fighters cut large amounts of weight, but they earn it.

  • Jeff, I started the 22 day and I’m feeling a change, but there are two exercises which are causing me some back pain. The Butterfly & Sit-Up Elbow Thrusts. Is there anything I can do to relieve the pain? Thanks, Dan

  • Day 3 I can feel my core is much stronger
    Day 6the outlines of upper abs have appeared.
    (I didn’t even do this workout daily and strictly yet I’m seeing results, if you’re doubtful about starting this workout I suggest just giving it a try like I did, it’s not as hard as it looks )

  • Starting today��, Will surely share my experience ��

    Day 1:Did This workout two times, first in morning and another in evening.Good going and feeling that these workouts are worth doing.

    Day 2:-Today also did the workout 2 times. First in the morning and second in the evening. In morning it was easy but in the evening it pained very much. But, I pushed my limits and did more rounds than usual.

    Day 3:Again did the workout two times. One In morning and another in evening. It was easier than 2 day(Core getting stronger). Now, Can see my two upper abs.

    Day 4:Again did this workout two times. One in Morning and another in Evening. In morning enjoyed doing the workout and in evening too. Feeling good, going to complete the 22 days.

    Day 5:-Again did this workout two times.First in morning and another in evening. Feeling good did more rounds than usual. Looking ahead to finish it.

  • Hey love you guys a quick question I’m doing your 5 minute fat burning cardio for last 6 months and now I’m doing abs 5 minute workout so should I do both on day or one day one exercise

  • Ok I’m going to document my 22 day journey because it was these comments that motivated me to start and maybe it’ll motivate other people.
    Day 1: pretty much just learning the exercises, can’t do many—especially the situps ✔️
    Day 2: same as day one. I’m going to start trying really hard tomorrow✔️
    Day 3: I sweat a lot today so hopefully I can feel some improvement tomorrow ✔️
    Day 4: I’m starting to do more reps and work out for longer, but I’m not sore yet, so I need to train harder…✔️
    Day 5: All my life I’ve just had a little pod of stomach fat right above my waist line, but now, I can actually see the outline of my core! I don’t have distinct abs yet, but if I can get a pretty clear outline in 5 days, then I can’t wait for 22 ✔️
    Day 6: I’ve memorized the workout now, so I can listen to music while I exercise. It’s hard to tell the difference from one day to the next, but I’d like to say that I am always bigger than the day before. ✔️
    Day 7: A full week! Only two more to go. I can do quite a bit more of each exercise specifically the one where you pull your legs to your chest; I couldn’t even do 1 rep on the first day.✔️
    Day 8: So much sweat today, but I can definetly see the top 2 abs very clearly! My obliques are very pronounced now too! ✔️

  • That’s a challenge I took myself let’s see how far I’ll get. I workout before I eat.
    [Day 1] Yesterday was awful I did the 5 W-Raises 3 times, went on to the Knee Slides and collapsed after 3 reps per leg, then to the Butterfly Crunch which was 5 reps and I needed way more than 10 seconds to rest, I struggled some seconds with the Corkscrew, maybe 3 reps Levitation Crunch and same for the Situps. I certainly did not expect that as I do my Push/Pull/Legs twice a week, but obviously forgot the abs.
    [Day 2] Today is better W-Raise x3, Knee Slides x10 per side for 3 times, Butterfly Crunch twice x10, Corkscrew twice x10 per side, but the Situps twice x5 per side… one thing is for sure it amplifies your hunger.
    [Day 3] Things are going better W-Raise 4 times, Knee Slides 5×5 per side, Butterfly 3×10, Corkscrew 2×10 per side, Levitation Crunch Hold 4x10s, but fail at the Situps… 3 reps and I was drenched in sweat and done.
    [Day 4] Everything twice, but the Situps the usual, I was too strained to get a full set done.
    [Day 5] It seemed to start well 4 W-Raises, 4 Knee Slides, but then my endurance suddenly vanished. One set of Crunches, 10 corkscrews per side and that’s it.
    [Day 6] Man, still can’t do the Situps correctly after that strain from the previous 4 exercises. 3x W, Knee Slides 3×5 per side, Butterfly 2×10, Corkscrew 2×10 per side, 2 Situps per side and to the last, to switch things a little, 2x 10s Levitation Crunch Hold.
    [Day 7] 3x W-Raises, 4x Knee Slides, 1x Butterfly, Corkscrew 2×10, 2 Situps per side (again… this just seems way too hard after all the previous exercises….) und 2x Levitation Crunch Hold.

    If you want some variation, I can imagine that the 10 reps for the Levitation Crunch can be replaced with the isometric version, 10 seconds of holding it.

  • is it bad to use a “sit up bench” when doing the sit ups?im a taller guy and it helps to keep my legs in place but i use just my ab muscles.the bench is basically an anchor for my feet.

  • Can you just perform the exercises in a loop until your body gives out? Instead of doing each individual one till you can’t? That way you have a chance to do each one. Can that be done?

  • I can do like nonstop of the levitation crunch and not reach extinction its like my body wont tell me im fatigued until the next day when my upper abs are killing me and yes I do them in perfect form so is there any reason for this?

  • Should I anchor my feet under a couch? It improves posture but maybe it makes the exercises to easy. My stomach’s soft and I can still do the sit-ups swinging my arms open indefinitely, takes too damn long.

  • Aim: To become a brogrammer from programmer.

    Day 1: Was following as per video as I was not knowing the excercise beforehand so struggled a bit but completed.

  • Bruh I did 54 sets of the first exercise well I’ve done ab training before but I had to go back like 3 time to make sure I’m using good form

  • i have been doing it since 12 days…but i have not got even lines of ab…is it alright or it happens with everyone plzz tell

  • For some reason I can usually do around 3-6 reps on every exercise but for the butterfly sit-ups I feel like my technique is wrong because I can strangely do way more than I probably should be able to can anybody give me tips on my technique?:)

  • Oh wow! Just got done doing this ab routine! And boy I should’ve recorded myself! My abs are screaming lol
    Right so I’ll be visiting this routine often������

  • Just tried day one.. The w raises were not shown very well but I eventually worked out what you were doing
    Everything else was pretty simple however I’m someone who can’t do an unpinned sit up. Which made the butterfly sit ups and the twists undoable.
    Do you have any modifications to these? Or should I pin my feet?

  • I started yesterday and already on second day i feel like this…
    This will work.
    I do these twice a day. It’s hard but if I don’t give up, I’ll be able to get stronger.
    Just hope I don’t run out of determination.

  • I’ve been doing this for over 2 months and now I’m able to do over 350 sit ups. Thank you for this workout it helps a lot. To all you people starting don’t be intimdated by it.

  • 2:27 ( W Raises ) x 5

    3:03 ( Black widow knee slides ) x 45 seconds

    3:39 ( Butterfly sit-ups ) x 10

    4:01 ( Seated corkscrews ) x 45 seconds

    4:49 ( Levitation crunches ) x 10

    5:25 ( Sit-up elbow thrusts ) x 5 each direction

    *Do as many as rounds you can if you can’t do them then you move on to next exercise ( 10 seconds break )

  • First day of trying actually couldnt have been worse… I hardly managed to do 2 reps and i was absolutely tired when i finished. Anyway i will do my Best and try to do all the 22 days without skipping exercises.

  • Day3: I’m doing the workouts but for the sit-ups it’s hard because a lower spine bone right above my butt hurts and is really bruised I think from doing these but I’m trying to get through it.

  • Can somebody give me advice for exercice 4 and 5 i think i’m doing it wrong because i don’t have difficulties to do it and it’s frustrating

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • I have used Jeffs ab videos for some time now and i can just about keep up. That said I like to use Preservation Fitness for ab videos too as the videos on that channel are killer:)

  • Okay no but for real, that was some good acting in the intro. Damn Jeff a renaissance man. The arts and athletics heck yeah get em king

  • When lifting legs for example seated ab circles my upper body can’t stay on the floor no matter what. Does anybody have some tips?

  • This should focus on lower abs but when I do it.. It hits my upper abs sooooo much harder!!!! Jeff great going!! You are the best coach out there.. Keep doing the awesome work!!!!! ��

  • Hi Jeff I’m partially sighted and love the Ab videos, I struggle with Scissor v up’s too fast for me to get correct form. If possible could you do that Excerise slightly slower so I can do it. Many thanks keep up the good work.

  • Today is day 21 of this routine… finally made it…. completed without stopping… so from now on this should be easier every time…

  • I was surprised to listen to the breathing technique discussed here. If you breath in while exerting the effort you won’t be able to squeeze the muscle due to the air space.
    I think most exercisers know this and its applicable to almost all exercises.

    Pls correct the info coz wrong breathing can cause serious issues for a person with any cardiac problems.

  • Hi Jeff, I love doing your workouts. I have come far from where I started, following your workouts. Just wanted to give you a feedback on ‘6 pack promise Ultimate abs’ app on play store. Please update it and add the equipment selection feature in the ‘train’ section. I don’t have any equipments but when I hit train, it asks me use a physioball!

  • Im looking for a program that could customize my nutrition on what to eat on a daily basis and at the same time guide me understand the process of getting in best shape. It’s usually a program for just excercise, just nutrition just this and that and no one seems to offer a full guidance. If you all know a program I could suscribe to that meets my need please comment below. Thanks.

  • It’s been a week of this now. Hardly passed the 30 sec break. 2 more weeks and I think will be able to complete this killer routine.

  • I have acne in my back around my midsection doing these exercise puts pressure in that place. Should I stop doing these exercise my acne really hurts but I really wanna do this workout at the same time. What should I do?

  • This is one area of my life where I really need to be developed for the rest of my body looks good. But can you advise me to do? Appreciate all your videos

  • Hi, thanks for these videos. I do this one and the cardio one for 9 mins I do them both four days a week. Is this enough? I walk some days. Do you burn many calories? Thank you

  • Do you burn many calories doing this? Is it best before breakfast in the morning? Do you do this every day? And just once? Thank you

  • 1st WC 15th May 5 55 pm ✔️
    2nd WC 4th June 5 15 pm ✔️
    3rd WC 23rs June 5 19 pm ✔️
    4th WC 2nd July 6 33 pm ✔️
    5th WC 14th July 5 27 pm ✔️

  • Love love your videos,I had stopped doing exercises at I’m developing myself as yoga ��‍♀️ teacher and I love your exercise to get that extra strength.god bless you both.

  • This is the perfect workout to do when you don’t feel like working out. It’s just 10 mins, and after it you’ll feel motivated to do another one!

    Also: I love this workout as I can watch bad reality tv while doing it without missing anything because I have to get down on the floor

  • Discovered a crunchless workout is also morse code for a lowkey arms workout as well:D

    Loved the surprise though, was good as I didn’t have much time to cram a workout in today otherwise!

  • I do this as part of two other exercises on YouTube. I love that this is upright like the other commentor stated. We do enough laying down when we sleep at night..we don’t need to do that during our workout routine.

  • very helpful video… downloaded many videos of urs n practising from so many yrs.. instructions are motivates me to keep doing.. and she is best.. thnx fitness couple

  • Although it is supposed for the abs, it is good for the spine, too. These motions are very helpful, our spine is supposed to twist and turn and not only for standing or just sitting straight. Rotation is the key to help your spine.
    Oh, and it’s also good for thinghs and buns. Added to my morning routine.

  • Thank god for this video. All ab workouts are strainous and hard. The think of it disgusts me and discouraged me from doing any exercise

  • I do this on the weekends it’s very hard for my arms and I ain’t flexible enough������..but I manage kettle bell 3 times a week it’s a different kind of soreness��️‍♀️��. then I also do the 30 min hiit cardio workout once a week the day before rest day of course because I’m always knocked out the day after. ������

  • I will start today this, plus eating healthy, drinking enough water and 30 of cardio �� i will be updating.
    I also want to loss weight ��

    1. IT WAS HARD. I dont use to do any kind of exercise so i literally felt this ��

  • This video is a favorite. I love it! There’s no floor work, it doesn’t hurt my neck and back and it’s effective. I love these two people for making these great videos!

  • while i was doing this work out my arms hurt grew sore but now my back (between my shoulder blades) hurts as hell, i can’t even sit painlessly
    just a warning if you’re new, you might not want to push yourself very far

    on a positive note: thanks for being there, fitness blender! i enjoy your other routines a lot:)

  • That twisting windmill toe touch move is believed to be extremely bad for your back. Tests showed that it loads up the spine with way too much weight and stress and the twisting doesn’t do you any favors. I quit doing these and haven’t had a back problem since,

  • I would suggest that you put a stopwatch so we can see the time ticking. It is helpful if we know how many seconds are left for each exercise.

  • Is it normal to see the fat on your abs when doing this? I have 8.7% body fat, and unfortunately almost all of it goes to my stomach. I’m doing ab exercises to reveal my abs, because I’m pretty sure low body fat isn’t the only part of having abs.

  • Best five types of crunches for abs workout

    Abdominal crunch

    This crunch is one of the most popular abdominal involves the entire abs,but primarily it works the rectus abdominis muscle and also works the allows both building six-pack abs,and tightening the belly.

    The abdominal crunches are help you to build muscles.this intense muscle isolation makes them a popular exercise for people trying to get six-pack abs.This also makes them ideal for strengthening your core,Which includes your lower back muscles and obliques.doing so can improve your balance and posture.these crunches are designed to tone the core muscles of the body.this crunches are increase your flexibility and mobility of muscles.when these exercises are performed,the rectus abdominus and the oblique muscles are tightened.
    For more types of crunches to lose belly fat visit

  • Wow, your breathing is wrong and you don’t hold in the middle of your crunches? I have people I train sending me this link asking me why they aren’t getting results and I see why. They’re doing 50 of your crunches and they can’t do 15 of mine. Why not teach to do push ups on your knees while you’re at it?

  • Yeah…you should breathe in on your way down not up AND it should be a controlled slow motion, not the monkey jumping erratic thing you showed in the video. Another thing is that your lower back should be ‘glued’ to the floor throughout the entire motion and the only muscles engaged should be the ABS you kick off the floor, motion is way too quick and not controlled:D

  • We had to do this in our sport’s ground. So we had to do the maximum amount of crunches in 1 minute.One of the guy got 40 crunches in a minute and all of the retards started clapping for him. He didnt even touch his head to his legs. My ribs somehow decided to go unconscious in middle of the 1 minute and i got 22 crunches only. Atleast i did it fairly

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  • This video is up awhile now but I just got a fitness ball today and I’m going to use this to guide my first workout with it! Thank you! Also your voice is super relaxing lol

  • HOW CAN YOU DO THAT!!¡!!!!?!!!!!!!???!!!!¡!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!¿!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    mad, adjective, mad, very angry

  • I know this is an old video but it was the first one that came up so i did it lol. This was my first ever workout with a ball and wow, way more intense then i thought it would be. I was definitely challenged, awesome workout, thank you!

  • Hey:) Ty!

    Which size ball are you using? I bought an M, but i’m quite short so some of the exercises you did I had trouble doing them, maybe with an S would be better…