[00:01] than you thought? You see, the abs flex the spine in two main ways: from the top down with your rib cage being pulled down towards your pelvis, and from the up towards your rib cage. And for complete ab development, you need both.
[00:15] ab exercises, just [music] two are actually needed, and these two scale start with the bottom up. If you're a beginner, the reverse corkscrew is your best bet. Just remember to keep your knees bent. This lightens the load so
[00:28] you can focus on form. For intermediates, straighten your legs. This effectively increases the weight of your legs, making the movement more to the pull-up bar with the hanging
[00:40] corkscrew. Now, for top down, beginners start with the upper circle crunch. and rotate both clockwise and counter-clockwise to hit each side evenly. Intermediates can progress to the power over. This one hammers the
[00:53] lower chest line, and they're usually the first to show even at higher body fat levels. And advanced lifters, add resistance with a cable crunch pull-down. Just remember, you're flexing from the trunk, not sitting back onto
[01:06] of these and pair them with enough table push-aways to keep your nutrition in check, and you'll be well on your way to a six-pack with just two smart core choices instead of hundreds of wasted ones. Head over to athleanx.com/flat
[01:18] stomach and get my flat stomach guide absolutely free.