Reverse Crunches For Six-Pack Abs


How To Do Reverse Crunches

Video taken from the channel: LIVESTRONG.COM


Reverse Crunch Tutorial. A great way to build your abs

Video taken from the channel: Fit and 50


5 Minute Intense Sixpack Workout (AT HOME)

Video taken from the channel: Holly Dolke


Reverse Crunch 6-pack workout

Video taken from the channel: fitnesstrainingvideo


How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing

Video taken from the channel: Jeremy Ethier


Top 3 Science-Based Exercises For Six Pack Abs (Upper vs Lower Abs) ft. Matt Ogus

Video taken from the channel: Jeff Nippard


6 Pack Abs Workout | 3 Weeks Challenge

Video taken from the channel: Chloe Ting

Why The Reverse Crunch Is Your Shortcut to Six-Pack Abs Reverse Crunches are a much better use of your time than traditional Crunches. Traditional Crunches put unnecessary pressure on your spine. Reverse crunches hit everything on your abs, top to bottom, including your external obliques. This means you’ll get superior muscle development for those hard to train lower abs and give you the full 6-pack instead of just a stumpy 4-pack like all those other bros doing crunches and sit-ups non-stop.

The Best Six Pack Abs Workout. Exercise 1: Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight) BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline) Exercise 2: High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side. OR.

Bicycle Crunches: 2-3 sets to failure (bodyweight) Exercise 3: Weighted Crunches: 2-3 sets of 10-15 reps. Exercise. To get 6-pack abs you need to focus on two things: ab workout and a balanced & nutritious diet. For ab workout, there are plenty of exercises that could be beneficial to achieve your target. There are many compound exercises as well that targets your core and build strength all over your body.

Top 6 Crunches Exercise For Solid Six Pack Abs Posted by Uttam Author You may have often heard a friend or acquaintance say that he will start gym from tomorrow. Method 1: 1. Begin your first rep by lying flat on your back, knees bent feet flat on the floor and the heels of your feet only a few inches from your buttocks. 2. Bring your belly button in towards your sternum.

To perform Reverse Crunches: Lying on a mat or other flat surface, with your feet off the ground. Bring your knees up into your mid section, heels near your butt and toes pointed down. Have your palms behind your head, or at your side facing down. Reverse-Crunch The reverse crunch is when you lie flat on your back, tighten your abs, lift your hips off the floor, and then crunch your knees inward toward your chest. A reverse crunch is one of the most basic of ab exercises.

It helps to strengthen your lower back, hips, and spine. The reverse crunch is a core exercise that targets the muscles of the lower abdomen. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your hea.

Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.

List of related literature:

To have strong abs, you need not only belly exercises but also lower—back strength and exercises for your obliques (theabdominal musclesthat run down the sides ofyourtorso).

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Core The plank: This is one of the best, and simplest, ways to work the abdominal muscles.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

To have great­looking abs — and who doesn’t want that? — you need to develop the abdominal muscles through strength training.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Start with these three top ab exercises:

“What's Age Got to Do with It?: Living Your Healthiest and Happiest Life” by Robin McGraw
from What’s Age Got to Do with It?: Living Your Healthiest and Happiest Life
by Robin McGraw
Thomas Nelson, 2010

The two exercises below are the only real way to achieve those six-pack abs.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Most people train their abs with crunches.

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

This means avoiding exercises that activate your abs and obliques, like crunches and sit-ups.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This exercise is great for targeting the upper and lower abs.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

♦ Abdominal crunches come in a variety of forms.

“Healing Back Pain Naturally: The Mind-Body Program Proven to Work” by Art Brownstein
from Healing Back Pain Naturally: The Mind-Body Program Proven to Work
by Art Brownstein
Gallery Books, 2001

When it comes to training the abs, there are many different training methods.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

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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  • 8-12% to show six pack abs?! If you dont have a 6 pack and you are 8% body fat that’s fucked up. 6 packs are seen up to 15% or a little higher.

  • A bunch of places I read say that ab workouts like this will make your waist wider by strengthening the muscles… is there any way to get a flat stomach and avoid that ��

  • Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!

  • It kills me that people can get abs within 2 weeks while I’ve been training my abs for 3 years with barely any visible results. And I am a thin person with a fast metabolism.

  • If you’re here reading comments to recover before the next video: 
    Please my dear, stop scrolling now and let’s do this! ✅
    We’ll feel a lot more relief when we’re done!��

  • I’ve been doing your workouts since April 2020 and have lost 22 lbs and I wanted to thank you for the free workouts that have gotten me into shape! And I can do full videos without pausing so just so everyone knows… it does get better and easier just keep going!!��

  • Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here…

  • Your steps are amazing but doesn’t help. U need to provide virtual mentorship but if u cant then ur video is simply good enough for thumbs up

    DAY 1 COMPLETE✅( Was hard but i can do it for my self especially because it’s 10 minutes a day andai can do it for changing ma life i hope will it work)

  • day one: not really any difference
    day two: I was sore today but I did it anyway and I could feel some improvement in my lower abs as silly as that sounds
    day three: I wasn’t sore today when I woke up. I wasn’t sore until the last exercise, and then my core really started to burn. my core seems slightly tighter.
    day four: didn’t do today, didn’t have time
    day five: was really easy today, didn’t feel any pain during the exercises at all, core was really tight at the end of the workout
    day six: not anything noticeable, the exercise was surprisingly hard today, but my core feels tighter after the workout.
    day seven: did it with a friend, nothing noticeable afterward
    day eight: CORE IS ON FIRE AFTER WORKOUT it feel tight aghhh I should do this twice a day tbh
    day nine: burned. not as tight though.
    day ten: I’m going to do it twice from now on because I haven’t been seeing the results id like as fast as Id like. But it was easy the first time around, second time to come around 11 pm cause that’s when I usually do it
    day eleven: I added one of holly’s leg workouts for slime legs. I have accepted the fact that the first exercise will always be hard. I am not seeing many results but I will keep working
    day 12: I have accepted this was probably take time to see results. But I’m still impatient lol. It burned today and my core feels tight

  • She is strong….really. I stopped just after 4 or 5 reps….she was even talking while demonstration….huge respect to you madam……

  • This is my first time watching your video. It is by far the best video as it is back up with a real research facts which many tutorial video didnt.

  • Thank you for the workout Chloe.
    After this one my back started aching. I am trying to keep my back on the ground during the exercises, but it naturally arches again while moving (especially during exercises like roll up&over). Does anyone have advice for me to improve those exercises? Thank you!:)

  • I was so sure all these years I had been using my abwheel the correct way but noooooooooooope. Thanks buddy, very much appreciated as lower abs are my big problem area..even with the best nutrition possible(partner is a nutritional therapist)

  • Chloe, you helped me gain self confidence and overcome my eating disorder. Now I want to encourage whoever needs it to keep pushing! I know what it’s like scrolling through the comments or miserably failing at a workout lol. But the more you do it the easier it gets. And remember to do this for you, first and foremost.

  • I am subscribing because youve done a wonderful job with ur video, the information is very understandable and are well explained good job.

  • I’m skinny like you and I also work out every day to be skinny and I also like you so much and I want you to subscribe my videos and also YouTube or

  • Mi progreso muriendo con este reto ��
    Día 1: me dolió pero lo pude terminar ����
    Día 2: me duele el abdomen ����
    Día 3: siento como va trabajando y haciéndose fuerte ����

  • I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement

  • ok i’m a year late but i’ll document:D
    (also my name is holly tooooo!)

    day 1: it wasn’t that bad but my rolls have already slimmed down the tiniest bit! wtffff

    day 2: it was a bit harder because i’m on my period, but it was pretty easy overall and i feel the same as day 1!

    day 3: my rolls seem to have gotten smaller and it was so much easierrrrr:D i’m definitely noticing improvement!

  • Hi ��… I have question… I am doing this Exercise regularly n today is my 20th day… my question is when I started doing this in the beginning 15 days I was getting sweat from everywhere like my stomach used to get burn n sweat out like water which was very satisfying but now when I m on my 20th day I hardly get sweat.. i have not done any changes in patter and following same instructions. Is this because this exercise is not working on me now?

  • I’ll try to keep updating this but I’ll try to do this for two weeks

    Day 1: my whole stomach hurts and I definitely am sweating so let’s see how day two goes

    Day 2:

  • Hey, I’m just not and adult but I’m a dancer and I train a lot (23hours a week sometimes), do you think these are okay and safe for perhaps a younger person?

  • At the beginning of every videos Of the Cloe Ting challenge, Im always like ‘ oh thoses exercices are fined, not too hard.’

    Me after: ‘ Never again.’

  • Your lower back is leaving the ground, this is not suppose to happen…look at 0:54 lower back is off ground, back has arching is not flat on ground, this is not good form.

  • What am I doing wrong if AB crunches hurts my neck? I don’t notice it during training, but the day after I often feel pain/stiffness in my neck. Not the good kind. Even trying to relax the neck, I once even managed to take it so far that the day after I had to call in sick because I literally COULD NOT move my head to the left or right because it caused so much pain. I love AB crunches, it REALLY makes me feel it in the abs. But I can’t seem to eliminate AB crunches causing me neck problems.

  • Thank you for the steps. I could really feel the differences after contracting my abs while doing reverse crunches. Have never felt my lower abs before!!

  • day one: ✅
    day two: ✅ idk why, but it was harder than the first day
    day three: ✅ today it was more easy than yesterday, so I did it two times, one time in the morning, one time in the afternoon
    day four: ✅ today i do it two times like yesterday
    day five:✅ today i do it two times in the morning, tomorrow I will not do the workout because I’m going to my parents for two days

    wait my update (つ✧ω✧)つ

  • I can’t believe when I search “reverse crunch” their are videos above this one where they don’t actually show you reverse crunches.
    Very helpful video.

  • Tbh ever since I’ve been doing Chloes videos I’ve grown a love for exercising,which I would have never expected. Its also given me more confidence to do other hobbies that I had fallen out of before and just feeling better in my own skin. I used to be extremely self conscious about how I looked and my personality. I ended up struggling through eating disorders, low self esteem,and depressive episodes. I actually wouldn’t leave my bed most days and just wanted to avoid everything in life. And even though working out doesn’t fix the all issues its helped me out a lot. Now I can say I’ve finally come to a stance of being able to accept myself for who I am and working out just happens to be something I like to do. So I really appreciate Chloe for making these vids as they really help and inspire others.
    Tl:dr: Chloe is the best for working hard on these videos and programs!❤

  • I’m gonna do this so I actually stick to this for a week.

    Day 1: finally finish it was a little sloppy but my stomach is hurt. I’m pretty sure it will all be worth it tho. I’m gonna do it for a second time and come back tomorrow. We can do anything as long as we put our mind to it ��

    Day 2: this time i did the Chloe Ting 2 week abs workout with this video and my stomach is burning so bad, I did do it sloppy again but I got through both videos. Its all gonna be worth it at the end ✨

    Day 3: My stomach is just burning more than yesterday. I did the lower abs workout in bed and then did this. My form and breathing on these exercises have been getting so much better so I’m really proud of myself. ������

    Day 4: I did Chole Ting 2 week ab workout, lower ab in bed workout and then did this. I really do like these exercises because I really do feel the burn and I believe I saw changes on my abs when I went to go check but I will wait till these 7 days are over to be sure. I got somewhat good at doing these exercises and breathing and I really can’t wait to see these results. I felt really unmotivated to do these exercises today but I’m glad I did it. ��

    Day 5: Today I did the workout in bed, then your other 7 abs workout video then this one. I went to go check after I was done cooling down and call me crazy but I really see changes on my stomach. It makes me feel better and proud about myself. I’m actually really happy and I’m going to continue to doing this for at least a month and see how it goes. But tomorrow I may not be able to do a workout since my grandmother is coming.❤️

    Day 6: I forgot to do workout this morning so I did at at night and I felt really really unmotivated. I didn’t want to get out of bed, I ate unhealthy things today and I was doing good for the past days. But I still got up and did them, this time I took a lot more breaks than usual and went a little bit on the sloppy side today. I did the lower ab workout in bed then this video. ��

    Day 7: I finally finished a week. I decided since it’s the last day I’m doing this I’ll do all the videos I have done throughout this week and wow am I tired. I just had water and and decided to see a difference from when I started and where I am now. It’s not any hug difference but I do see small changes on my thighs and stomach. Right now my goal is do this routine for a month. �� Thank youuuuu

  • I decided to do this workout if yall want updates let me know
    Day 1: did it but I stoped in the middle to go eat ��then I finished it
    Day 2: did the workout,without pause the video

  • Idk if it’s just me but I’m really having a hard time trying to figure out how to do the first 2 workouts, I can’t feel a burn or anything and I feel like I’m not doing it right:(

  • I’m tryna get rid of.this gross upper body stomach fat and back fat and armpit fat! Like I can deal with my lil stomach pooch bx its significantly smaller now and smaller thay my top stomach i don’t get this ish!! Chloe help me out sis!!

  • Anyone debating on trying these programs, dont wait!! I have gotten the best results in such a short time!! You can do it!! Chloe!! Your amazing!! Thank you!! ♡♡♡♡!! I’ve went down 4 pant sizes, in 4 months!! ����

  • A former Russian gymnast once told me that a bicycle crunch isn’t complete unless the knee touches the elbow. I tried that and realised a lot.

  • Hope you all enjoyed this one! I’m planning on doing some more core-based videos so comment below and let me know what other core related videos you’d like me to cover!

  • Can anyone explain how we are supposed to overload the bicycle crunch once 15 reps is too easy? Do I increase time under tension at the peak of the crunch movement? Do I increase sets?

  • I’m 157 cm and 102 lbs, and I’ve already had the 11 line definition but am aiming for a sixpack. Like for motivation hehe
    Waist 22 inches exactly
    Hips 34 inches
    Goal 96 lbs (my old weight), 21 inches, keep hips the same measurement

  • Can anyone of the decent followers or maybe the wise wise video maker himself tell me what nice shoes Matt is wearing? I been pausing and zooming and rewinding but no chance for covered advertising here!

  • This was so helpful. I have recently stopped doing cheerleading (uk) after five years and I’ve noticed that in the past few months I’ve lost my ab definition so I’ve been looking into a proper workout routine and this is the only video that has shown people how to do a proper reverse crunch!

  • Right now I can’t do hanging leg raises as I have re-torn my rotator cuff and have fractured my shoulder. Can I get that exercise doing something else instead?

  • 5:40 how about kipping? I like to get 2in1 here and also engage my lats, as regular straight leg lifts are too hard for me. I also curl my hips of course and feel both of those muscles. Do you consider that effective?

  • high quality work Jeremy. I like the detail of how to maximize effective technique of the movements + you use of evidence from the academic journals. Keep up the work man your work stands out vs the hundreds of other fitness YT folks.

  • There is no such thing as upper and lower abs… the rectus abdominis is one muscle… it looks like a “6 pack” because its separated by what’s called linea alba… you dont engage one part of your abs more than the other part… it’s one muscle

  • The best my abs ever looked is when I did the P90x Ab exercises it takes 15 minutes and there are about 300 repetitions split into about 10 exercises and you do it 3 times a week. It was simply the one ab workout that made my abs look superior. None of the gym stuff I was doing worked as good this may also be because it was all new and my body responded really well. You have such a wide variety of exercises they are all about 25 reps each and it targets all the muscle groups in your abdomen.

  • Holly, would you have any idea on why a thin person would have trouble getting abs? Is it because of being a hard-gainer? Are my abs just too genetically small to see? It’s just I’ve been training for 3 years and it really puts me down. I don’t know if it’s my diet. I try not to eat white carbs and sugar, if that takes a role of storing excessive belly fat, but I read other comments mentioning how they never changed their diet, how they’re naturally bigger and store more fat, and still get visible results in only a few weeks. Would you have any suggestions?

  • Hey! Do you think this will work in one week? I’m not exactly what you would call skinny… I want to have a flat stomach and possibly get abs later on if it works. Does anyone care to share their results?
    I’ll do this for one week then let you know if it worked for me!

    Day 1: no noticeable changes obviously
    Day 2: toned up slightly
    Day 3: same as first day, the key really is drinking water! Trust me! It works!
    Day 4: I’ll call today a rest day lol
    Day 5: No noticeable changes, gonna drank a lot of water and do this again later today.
    Day 6: did it this morning, gonna do it again this evening and drink a lot of water
    Day 7: dnf, sorry.
    Day 8: same as yesterday…

    Results: my stomach got tighter and I could tell it skimmed down a bit. I didn’t do it as much as I wanted to, and if I had done every day maybe twice, I would be seeing better results. Don’t make my mistake!!! Nike, just do it lol

    Gonna do it another week!

    Week 2:

    Day 9: done!! Felt suuuuper good!
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Day 15:
    Day 16:

    I would drink a lot of water, and I’m also going to be doing the stomach vacuums a lot.
    More results:

  • daily updates:
    day one very hard and couldn’t get a lot of the techniques right but it’s only day one so i’ll practice more and hopefully i’ll get it. i got a bit out of breath but nothing too drastic. i think i’d be more tired from it if i actually could do the exercises properly x
    day two my techniques were definitely better ( maybe i just wasn’t very focused yesterday) and i felt very tired after xx
    day three my abs were aching by the end of the workout x
    day four really out of breath today. feeling the burn during workout xx
    day five no results yet but i wouldn’t expect that. only been five days. i also do these workouts in the eve after i’ve eaten for the day so i wouldn’t see results now at this time anyways x
    day six today was really hard but i think it was because the weather was really hot and i found it more tiring x
    day seven the last exercise is definitely the strongest burn and the second is the hardest for me x
    day eight over a week now. i don’t think there are any visible results for me but i think my stomach area is harder but i’m not too sure. will print carry on doing this though. will update if any results x

  • Everybody has been leaving their progress here. I think I will too.

    I’m doing the “Get Fit Challenge”, not only this video btw. I’m also doing intermittent fasting and substituting oats flour and honey for white flour and sugar. I finished the 28-day summer shred challenge about a week ago, but I honestly didn’t see any changes. I feel stronger though, so there’s that. Not gonna give up.




    Left arm:

    Right arm:

    Left leg:

    Right leg:

    Day 1: I did the two exercises. Started without dumbells, but didn’t feel serious. So I restarted, with 0.85 kg dumbells. I’ve never worked out with weights before (apart from the occasional, inconsistent curls), so this sensation is fun. Still having problems with planks though. I sometimes do the low impact version… but with the weights ��
    Day 2: I’m very proud of myself for finishing the booty exercises. TWICE! it’s literally my first time ever of finishing an ass workout. My glutes are hella lazy.
    Day 3: It’s a rest day. Went for a walk, twice.

  • Let’s document!

    Day 1: Didn’t feel much of a burn, I think I was doing a few of them wrong ��. Had to stop the video a few times to learn the exercise! But dang that was quick! I also did 12 sit ups after the workout.

    Day 2: Felt a little more burn. I also did a few v-ups after the workout. My stomach doesn’t hurt that much tho..

  • Does anyone know if it affects the results if you do the workout with takkies? Because I find it impossible to do the hip dips properly without shoes on but I want to know if it makes it easier and therefore less effective, or if it still burns the core just as much and just makes you able to do the exercise properly.

  • I saw your videos a couple years back and I thought you were amazing then a week ago I was trying to remember your name so I can finally start my fitness regime but I couldn’t find you. And suddenly you appear in my recommendation and seeing how much you grown makes me smile. Your videos are on a different dimension keep up the amazing work. You will become an Icon one day I know it, at least 100million followers I predict. Hit me up ���� I want to be part of your journey) ��

  • i was getting so used to chloe’s other workouts but i felt this one on a whole other level omg dumbbells REALLY make a difference. they helped me go slower and focus more on engaging my core and the pace of my breathing. even though i went slower i still felt a lot of burn. thank you chloe!! anyone reading this, YOU CAN DO IT! DONT GIVE UP GO GO GO

  • I’ve always felt like ab wheels are a fuckiny joke. Lol. The leg raises on the other hand are serious af and what I would recommend.

  • I have always disagreed with the many claims that you can’t spot train any muscles. If that were true than how on earth do people end up with such disproportionate muscle and fat distributions? Thanks for being one of the first fitness advisors O have heard claim that a certain muscle group can be targeted! Now I am listening!

  • This is gonna be fun my mom asked me to find a workout for me and my sisters my sisters are under the age of 12 there gonna hate this������ I love life

  • i just finished the program todayi will be honest it was NOT easy LMFAOO. but so far this is my favorite program bc it includes weights, i also got results a lot quicker than any other program i’ve tried.:) thank u sm chloe <3333

  • Does anyone know why my ab muscle cramp up sometimes while Im training abs? Does it have to do with hydration or potassium levels in the body?

  • After almost two full weeks of doing this, I can do it without stopping at all. I have seen major results and can’t wait to see what two more weeks of this holds.

  • So how long does it take for this to work, because I’ve been doing this for 5 days and I thought you start seeing results in a week but honestly I don’t notice a difference. I’m still gonna keep doing this workout tho I rlly love it! Maybe I’ll start seeing we results in two weeks or something, honestly I can’t do the same workout for more than a week, I get rlly bored lmao and like to try new workouts

  • Hey great video thanks I just bought the ab wheel, pull up bar, and bench for these three recommendations! Can’t wait to start training my lower abs

  • When it comes to Holly Doke workout,all we can say is “it burns,its really hurt” but the after 1 week.All you can say is “Damn I looked good “

  • Thanks a lot for creating amazing and educational contents Jeff. Much appreciated. Could you also include breathing techniques while doing that workout? Many thanks

  • Hi guys, what do you do in your period’s first days? Are you able to follow the schedule or do you prefer to do sth else? Any tips? Thanks!

  • Me in quarantine

    Me: I’m going to work out
    Also me: wait I’m hungry I’ll try tomorrow
    Me: I’ll do it tomorrow
    1 year later
    Me: I don’t need abs
    Me still single
    Me: I don’t need no maaan
    Me: my life is already ruined

    I left the chat

  • Day 1 (16aug 2020) done. I didnt do the last exercise instead of that I did the 4th one twice.
    Day 2: (17 aug 2020) done
    Day 3: (18 aug 2020) done
    Day 4: (19 aug 2020) done
    Day5: (20 aug 2020) done
    Day6 ;(21 aug 2020) done
    Day 7: ( 22 aug 2020) done

  • hey! i want to ask you sth about my abs. First of all I do many of your exercises and there are results on my abs. I workout on a daily basis for about 6 months. However i have some questions. I am on a diet and I don’t eat any sweets. Once a week I eat something with sugar like an ice cream or a cake but i feel extremely bad. I am afraid that I will lose my abs and I will delay the results. That is to say everytime I eat something with sugar and I look in the mirror I see my belly fat coming back. Thank you for your great videos you have helped me a lot. ❤

  • Of course, there is no “Lower Abs”. (“The All

    or Nothing Principle of Muscle Contraction”), a muscle either contracts from origin to

    insertion, or it does not contract at all. When a muscle contracts, the tension in that

    muscle is evenly distributed throughout the entire length of that muscle.

    Yet, there are literally millions of online references suggesting that Leg Raises will

    develop the Lower Abs. If it were possible to cause one end of the muscle to contract more than the other end, it would defeat “God’s / Mother Nature’s” purpose for muscle contraction which is to produce skeletal movement by bringing the two ends together. The two ends cannot come together, if there is “slack” somewhere in the “rope” (the muscle).

    Also, the “Leg Raise” motion is produced
    exclusively by way of the Iliopsoas, Rectus femoris, Sartorius and Tensor Fascia Lata -NOT by the abdominals. Yet, people do Leg Raises with the idea that they’re “working”the Lower Abs.”Any tension in the Ab muscle, while doing Leg Raises, is only for the purpose of maintaining rigidity of the spine, while the Hip Flexors do the “dynamic” work. Further,whatever abdominal tension there is during Leg Raises, is evenly distributed from origin to insertion (from top to bottom). It is NOT localized in the lower region of the muscle. It cannot be.So, if we know that we cannot spot reduce the fat that is on the lower region of the midsection, and we know that we cannot add any more Tendinous Intersections(“lower ridges”) to our Abs what would be the purpose of trying to target the Lower Abs? Nothing can change anyway. These two exercises Seated Cable Ab Crunch and Incline Bench Ab Crunches
    are absolutely the 1st best and 2nd best (respectively) Ab Exercises, in my opinion.

  • Okay I Can do it!!!

    1st Week
    Day 1 -Done ●
    Day 2 -Done ●
    Day 3 -Done ●
    Day 4
    Day 5
    Day 6
    Day 7

    2nd Week
    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7

    3rd Week
    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7

  • If your a female: you are supposed to have a thin layer of fat On the lower belly protecting the uterus so the lower abs are much harder to define if you are a healthy woman

  • The video suggested that bicycle crunch targets obliques.
    However, from the study shown in 1:49, obliques are not much activated during bicycle crunch.
    So whether bicycle crunch targets obliques?

  • Hey! I don’t know if you’ll read this Holly, but I have a question. I have two days to slim down a bit then I’m going to a small youth event at my church. (Ya Ik quarantine and stuff) Is it possible to lose belly fat in two days? I’m going to try to drink as much water as I can, workout as much as I can, and eat as healthy as I can. I don’t know if it’ll work though… ��‍♀️

  • Matt Ogus looks unbelievably good even if he did use steroids, being steroid free is unreal, almost, for any of you smart behinds out there lol

  • I am 14 years old, 5 foot 5, 120 pounds. I am trying to get abs, i do 100 squats, 100 situps, 100 pushups and 2.5km run everyday. Before i go for a full month am i missing anything in this.

  • remind me to come back.

    day one ��: my stomach was burning the whole time. but i did it all

    day two��: it hurt at the end. but wasnt that hard. at the end my stomach was tight

  • A made it through the 1st 2 and was Feeling it But I haven’t workedout in over a year This is a great workout Thanks for showing People I’m going to try Doing short Workouts instead of an hour or 2 Maybe I want lose motivation

  • Let’s document bitches!
    Day 1looked like a dying sqid but somehow did it 2x times
    See yall tomorrow! Danced 1hour
    Day 2dude it got harder! But still did it 2x times! ��Danced 1 hour
    Day 3-yup definitely got easier! Did it 2x times! Danced for 1 hour
    Day 4-did it once but danced for 2 hours and also did some contortion. Sorry…
    Day 5-yay! Done 1x times danced for 1 hour

  • Ik it’s late but for y’all I’ma keep ya updated.

    Day 1:OMG my stomach hurts so bad and I could fool my stomach getting kinda skinnier but no results yet, I was able to push myself through all of that workout����������

    Day 2: I felt the workout get easier, im kinda feeling my stomach tighten more but I ate right before this so I’m pretty bloated but I’m proud!��

    Day 3: I drank 3 Cokes so I kinda lost it but man my stomach hurts!����I have to suck in my stomach to see a tone of abs��

    Day 4: if I suck it in a little bit I can feel abs but I also started doing another workout after this one, ahhh my stomach hurts so bad now!!����

    Day 5:my stomach is still the same but it hurts so bad! I don’t know why but if I suck it in I get skinnier but my fat just creates two bumps!����maybe I’ma start doing it 2 times a day…

    Day:6 my stomach is flatter!! I did this workout twice and the inner workout once and I CAN see results!!!!I’ma keep on going though��❤️

  • Just did this workout and it was so good! My abs are definitely burning and I was shaking a little towards the end but it felt like a great workout! And it went by super fast which is good too ��

  • ABS COME FROM DIETING! I SKIP ABS AND EAT APPLES TO AVOID THE PAIN OF THE WORKOUT ��️‍♂️ I’m working with a 8 pack right now. I’m on the he-man diet. Eating chickpeas and apples �� 24 seven

  • Working on my lower ab now. My body is weird im at 14 percent body fat but most of my fat is stored in my stomach lol. I was on a bulk got up to 185 then cut a bit so at about 175 now and 14 percent bf. I did a video so hopefully within couple months i can drop bf to 10 and show more abs but don’t lose size

  • That lower section is no joke. I eat well. I do my homework. I workout daily. But I have my days it’s so tight but then days it’s bloated beyond. Any ideas on how to have that cut look like all the time.

  • literally such a good workout can’t believe i just now found it. so perfect for if you need a quick hard workout on a time crunch!!


    Push Day (1)
    Bench Press: 4×4-6reps
    Incline Cable Flye: 3×12-15
    Standing Dumbbell Press: 4×10-12
    [Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15
    Cable Tricep Pressdown (ez cable bar): 4×12-15
    Behind the Head Tricep Extensions (single rope) 2×12
    Static Dumbbell Holds: 2x 60-second holds
    Rope Face Pull: 3×20

    Pull Day (1)
    1-Arm Lat Pull-In: 2×15-20
    Weighted Pullup: 3×6-8
    Meadows Rows: 3×10-12 (use 25’s for better stretch)
    Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse)
    [superset: 2×15-20]
    Rope Facepull
    Reverse PecDeck
    Band Pull Aparts
    [end superset]
    EZ-Bar Standing Bicep Curl: 3×6-8
    Incline Dumbbell Curl: 2×15-20
    Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)

    Legs Day (1)
    Squat: 3×4-6
    Romainian Deadlift: 3×6-8 (Jeff prefers Barbell)
    Walking Lunges: 2-3×20 (weighted after bodyweight warmup)
    Single Leg Extensions: 3×10 (feet turned in)
    Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps)
    Single Leg Press Calf Raise: 3×10-12 (slight knee bend)
    Seated Calf Raise: 3×20

    Push Day (2)
    Overhead Press: 4×6-8
    Close Grip Bench Press: 3×8-10
    Incline Dumbbell Flye: 3×10-12
    [superset: 3×12-15]
    Rope Upright Row
    Band Lateral Raise
    [end superset]
    One-Arm Cable Overhead Tricep Extension: 4×12-15
    Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)

    Pull Day (2)
    LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20
    Eccentric-Accentuated Lat Pulldown: 3×8-10
    Chest Supported T-Bar Rows w/ Band: 3×10-12
    Machine High-to-Low Row: 2×12-15
    Kneeling Cable Pull-Over (rope over knee): 3×15-20
    Snatch-Grip Barbell Shrugs: 3×12-15
    Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)
    Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider)
    Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)

  • I got a question. when I do leg raises it puts an absurd amount of stress on my lower back. I have a theory that its because I’m 6’8 and when you think about how levers work it makes sense with my long ass legs. is there an way I can prevent the anterior pelvic tilt or should I just stick with beginner training

  • That shit feeling when you have an implant for an L5/S1 disc and can only use a Roman chair, planks, and bicycles… Three months post-op and I did a single sit-up the other day. Muscles can do it just fine, my lumbar disagreed quite a bit… Thanks for confirming these 3 exercises work well, though. Thank god, because I can’t do anything else lol. (Great videos, thans for taking the scientific approach with studies, so many meatheads on YouTube)

  • I’m gonna update everyday!

    Day1: I found it really easy (I already have some experience cuz I used to be very fat…now I’m lil fat��) I did some running and did this workout twice with face, arms and legs workout. And I’m alive����

    Day2: thank you for the reply!��
    Btw I did this workout twice with some running and face and arms workout! I’m lil sore today but I like the feeling of burn so that’s cool! And I can see a lil bit change in my belly area…it has tightened a bit! And I can see lil bit curves!

    Day3: it’s going good! I did this workout today as well!

  • This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!

  • I am going to document! (by the way I have done this workout for quite a while now but I am only going to start to document now) ��
    Day 1: done ✅ burned a little bit but I finished it (also I am doing this workout twice a day as well as the Chloe Ting hour glass challenge) ��
    Day 2: I was really busy with school work so I couldn’t do it �� (also Holly Dolke has replied to my comment so I am really happy) ��
    Day 3: done ✅ it burned a lot today because I have a really sour stomach (yet again I did this twice as well as the Chloe Ting hourglass challenge) ��
    Day 4: I wasn’t able to do it today because my stomach is still really sore and I think I have pulled a muscle �� (also my leg is really hurting as well) �� I will try again tomorrow to see if it gets better! ��
    Omg I am so sorry it has been forever since I have updated! �� The reason why is I swapped to Chloe Ting and then I heard that her workouts don’t actually work? �� Anyway I am going to continue now! ��
    Day5: Done ✅ I am still doing this twice but am no longer doing Chloe Ting �� It hardly burns anymore! ��

  • I don’t have those equipment in our house. For the Hanging Leg Raises, I’m just gonna hang myself with a rope around the neck. Thanks! See ya next…

  • I have to stop underestimating all your short workouts. They hurt so bad but feels so good after. This was a great one to do! Thanks Holly!

  • V-sit isn’t on your charts. I don’t have access to a bar at home. Will V-sits be similar to landing leg raises? Some times I end the set with leg up rockets ( don’t know the name but its laying on your back-> bring legs to chest -> shoot legs up

  • Me:Scrolling through YouTube and I see ONLY 5 MIN AB WORKOUT!i was like “Omg yessss 5 mins is so short!!!!”also me:Dies half way through������

  • Nice work Chloe. You are an inspiration! I am following your abs exercises and they are great. The only videos those are a real deal for me haha. I even am encouraging my friends to follow through your routine. If not all, it atleast gets one started and boosts their confidence rapidly.:)
    Though, a video on strengthening pelvic floor muscles will be great too. Just a video request from my end maybe:)

    Keep up the good work and keep encouraging us ����

  • Well, to preserve my spine, I do regular crunches ; but I start lying on a bosu to extend the spine, then I lift my upper body to bring it to the straight position. Same range as a normal crunch but no strain on the spine.

  • Done with get fitter challenge. ❤ I feel so great and thank you chloe for reminding me how much my body can do and teaching me that I should be grateful about it.❤

  • Lol it seems like everyone else used their cat. I tried and err it didn’t end well. I found out that she does NOT like being picked up. ��

  • I want to ask you; how many kilograms does this dumbbell weigh? Сколько килограмм весит эта гантеля? Заранее извиняюсь за мой английский �� Apologies in advance for my English. Sorry. Заранее спасибо за ответ.

  • Not a reverse crunch, more like.a regular crunch and.a reverse crunch at the same time…still, she has some serious abdominal strength that should be applauded