---
title: 'The ONLY 2 Ab Exercises You Need'
source: 'https://youtube.com/watch?v=ZVUjuyavXYE'
video_id: 'ZVUjuyavXYE'
date: 2026-08-28
duration_sec: 82
channel: 'ATHLEAN-X™'
---

# The ONLY 2 Ab Exercises You Need

> Source: [The ONLY 2 Ab Exercises You Need](https://youtube.com/watch?v=ZVUjuyavXYE)

## Summary

This video presents a streamlined approach to abdominal training, asserting that only two exercises are necessary for complete ab development. It explains the dual function of the abs—flexing the spine from the top down and from the bottom up—and provides scalable exercise progressions for beginners, intermediates, and advanced lifters, concluding with a free guide offer.

### Key Points

- **Two Functions of the Abs** [00:01] — The abs flex the spine in two ways: pulling the rib cage down toward the pelvis (top-down) and pulling the pelvis up toward the rib cage (bottom-up). Complete development requires both movements.
- **Only Two Exercises Needed** [00:15] — Only two exercises are actually needed for complete ab development, and they scale with your fitness level.
- **Beginner Bottom-Up Exercise** [00:28] — For beginners, the reverse corkscrew is recommended, keeping knees bent to lighten the load and focus on form.
- **Intermediate/Advanced Bottom-Up** [00:40] — Intermediates straighten their legs to increase the weight and difficulty, progressing to the hanging corkscrew on a pull-up bar.
- **Top-Down Exercise Progressions** [00:53] — Beginners start with the upper circle crunch, rotating both clockwise and counter-clockwise to hit each side evenly. Intermediates progress to the power over, which targets the lower chest line.
- **Advanced Top-Down Exercise** [01:06] — Advanced lifters add resistance with a cable crunch pull-down, ensuring they flex from the trunk rather than sitting back.
- **Final Advice and Free Guide** [01:18] — Pair these exercises with proper nutrition (table push-aways) and get the free flat stomach guide at athleanx.com/flat.

### Conclusion

The video simplifies ab training to two essential exercises, each with scalable progressions, emphasizing that consistency and proper nutrition are key to achieving a six-pack.

## Transcript

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.
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
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
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
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
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
stomach and get my flat stomach guide absolutely free.