Build well‑developed abs faster by ditching the junk and doing only what the EMG data proves works.
Based on: I Tested 30 Ab Exercises - You Only Need These 2 by Jeremy Ethier
▶ Watch the source video on YouTube
Ever spend 20 minutes grinding through ab exercises at the gym only to wonder why your core never seems to change? You're not alone, and the frustrating truth is that most people are wasting time on movements that barely even activate their abs in the first place.
Here's the thing: not all ab exercises are created equal. Some of the most popular ones — sit-ups, leg raises, bicycle crunches, even planks — score surprisingly poorly when you actually measure muscle activation with EMG sensors. Your hip flexors end up doing most of the heavy lifting, your abs never get a deep stretch, and there's no real way to make the movements harder over time. You keep showing up, you keep grinding, and your abs stay exactly where they are.
Now imagine doing just two exercises per session, knowing with confidence that those two movements hit your upper and lower abs through a full range of motion, allow you to add weight progressively over time, and keep your hip flexors out of the equation. That's not a fantasy — that's exactly what Jeremy Ethier uncovered after scientifically testing 30 of the most popular ab exercises, using real EMG data on both himself and a complete beginner named Dennis.
Jeremy is one of the most trusted names in evidence-based fitness, with millions of followers who rely on his research-backed breakdowns to train smarter. In this analysis, he didn't just test exercises theoretically — he measured upper abs, lower abs, and hip flexor activation on every single one. The result is a clear, ranked tier list that separates the exercises worth your time from the ones you should drop immediately.
For beginners, the winners are the face-away lat pulldown cable crunch for upper abs and the reverse crunch with an ab mat for lower abs. For advanced lifters, Garhammer raises replace the reverse crunch as the lower ab movement of choice. These aren't random picks — they're the exercises that checked all three critical criteria: progressive overload potential, deep stretch with tension, and minimal hip flexor takeover.
This checklist puts every finding from Jeremy's testing into a clean, step-by-step action plan. You'll know exactly which exercises to do, which ones to avoid and why, how to perform each movement correctly, and how to progress them over time. Stop guessing and start training your abs the way the science actually supports. This checklist gives you the roadmap — all you have to do is use it.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 29 more action items inside...
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