This is, hands down, the best single abs exercise for a well-developed six-pack. If you want to strengthen your core and could only choose one exercise, this would be it.
At least that is what Mike Israetel is advocating in a video he shared recently.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Keep scrolling and perhaps add the exercise to your abs workout?
The Best Single Abs Exercise for a Well-Developed Six-Pack
In the quest for chiselled abs, fitness enthusiasts often find themselves sifting through a myriad of exercises. Today, we unveil a standout contender in the realm of ab workouts—the modified candlestick. Backed by science, this exercise promises not only effectiveness but also a unique challenge for those looking to sculpt their core.
The modified candlestick is a distinctive exercise that requires nothing more than a solid object behind you, preferably a workout bench. The key to this workout lies in the controlled descent phase, known as the Eccentric phase, which places significant stress on the abdominal muscles in a lengthened position.
And if by only reading this you might think of a different exercise that Bruce Lee was famous for, you would be right. The exercise is also referred to as the dragon flag.
Dragon flags are an advanced bodyweight movement that target the core muscles and require significant full-body strength.
In involves an athlete lying on their backs and pivot from their upper back to lift their feet as high as possible with their body on a straight line, then lowering themselves slowly until hovering just over the floor.
Read More: The Ultimate Guide to Getting Amazing Six-Pack Abs in 2024
How It Works:
- Begin by grabbing a stable object behind you or the back of a workout bench.
- Pull your knees and feet up, thrusting your hips vertically into the air.
- Focus on the controlled lowering phase, lowering your hips first and legs second.
- This places intense stress on the abs, promoting muscle growth in a lengthened position.
Progression Tips: Given the difficulty of the exercise, progression is crucial. Here are three variants to cater to different fitness levels:
- Beginner Version:
- Tuck your knees up as high as possible, shortening the lever arm.
- Point your toes into the sky during the descent.
- Retract your feet towards you as the hips lower.
- Intermediate Version:
- Straighten your legs completely without bending the knees during the ascent.
- Thrust your hips up, come back down, and then fully straighten your legs during the descent.
- Advanced Version (Candlestick):
- Pull your feet completely extended, hips straight.
- Crunch your entire body in a semi-circular arc, pointing your toes.
- Lower back down fully extended.
You can read more about the benefits of the modified candlestick or dragon flag in this link.
You should emphasize the importance of proper form and full range of motion. Cuing the first and second variants, the exercise is challenging yet effective in targeting the abdominal muscles.
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Training Tips:
- Start with the easy version and progress gradually.
- Focus on a full range of motion, emphasizing the Eccentric phase.
- Train abs twice a week, starting with one set on Monday and Thursday.
- Adjust the number of sets based on soreness—never exceed your recovery capacity.
The modified candlestick or dragon flag is a core exercise but works many muscles in your body. Specifically, this exercise targets your:
- Rectus abdominus
- Internal and external obliques
- Transversus abdominis
- Multifidus
- Rectus abdominis
- Erector spinae
- Longissimus thoracis
- Diaphragm
- Hip flexors
The modified Candlestick represents a paradigm shift in the world of abdominal exercises. Its potency and scientific backing make it a standout choice for those seeking not only a sculpted core but a transformative fitness experience. Embracing the challenge posed by the modified Candlestick is not just about undertaking a workout; it’s about ushering in a new era of muscle growth and functional strength for your core.
Traditionally, abdominal workouts have often revolved around repetitive crunches and planks, but the modified Candlestick challenges the status quo. This exercise introduces a dynamic and novel approach, targeting the abdominal muscles in a way that maximizes muscle engagement and growth. The emphasis on the Eccentric phase, where controlled lowering occurs, sets this exercise apart by subjecting the abs to intense stress in a lengthened position, unlocking new dimensions of muscle activation.
The journey with the modified Candlestick is a transformative one. As you gradually progress from the beginner to the advanced variants, you not only witness physical changes in your core but also experience the evolution of your strength and control. It’s not just about crunching numbers or minutes; it’s about mastering a movement that pushes your body to adapt and grow.
Saying goodbye to outdated ab workouts means stepping away from conventional routines that may fall short in delivering the desired results. The modified Candlestick offers a refreshing departure from the mundane, inviting fitness enthusiasts to embrace a more effective and efficient way to achieve their core goals. Its versatility, requiring minimal equipment, makes it accessible to a wide range of individuals, transcending fitness levels and backgrounds.
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As you welcome this new era of muscle growth with the modified Candlestick, you’re not just participating in a workout; you’re engaging in a holistic transformation. The exercise challenges not only your physical strength but also your mental resilience, pushing you beyond your perceived limits. The result is a sculpted core that not only looks impressive but also functions optimally in various activities and sports.
So, bid farewell to the monotonous and hello to a workout that redefines the possibilities for your abdominal muscles. The modified Candlestick is not just an exercise; it’s a symbol of progress, innovation, and a commitment to unlocking your full fitness potential. Embrace the challenge, witness the transformation, and revel in the newfound strength and definition of your core muscles.
You can watch the video below if it is easier for you visually. In it, Mike Israetel explains everything you need to know about the best single abs exercise for a well-developed six-pack: the modified candlestick.
Check it out.
The allure of the fitness industry often suggests that visible abs are a direct result of having well-trained and robust abdominal muscles. While a strong core is undeniably essential, the true key to unlocking visible abs lies in achieving a low body fat percentage. This revelation reframes the narrative, emphasizing that the road to a shredded midsection involves a delicate balance between muscular development and overall fat loss.
Understanding the pivotal role of body fat percentage brings us to the realization that there’s no magic formula for instant abs. Research underscores that visible abs typically make their debut in the range of 10 to 15% body fat, a percentage that varies based on individual factors. So, as you probably imagined by now, there are no shortcuts to getting visible six-pack abs.
You will also learn that having an amazing core goes beyond simply doing isolated ab exercises. The journey to visible abs necessitates a combination of targeted workouts and nutritional discipline. We delve into the intricacies of training both upper and lower abs, exploring exercises that emphasize specific regions while acknowledging the interconnected nature of the abdominal muscles.
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image sources
- Dragon flag: Sava Savov on Pexels
- resistance band ab exercises: Photo Courtesy of CrossFit Inc
- Abs-Crunches-Athletes: Photos Courtesy of CrossFit Inc
