ATHLEAN-X founder Jeff Cavaliere is helping his fans start the new year on the right foot. On Dec. 21, 2025, he broke down the only four ab exercises you need for a visible and strong midsection in 2026.
Cavaliere uses science-based principles to craft proven training plans. Having worked as the assistant strength and conditioning coach to the New York Mets, Cavaliere’s knowledge is backed up by real-world experiences. From your average gym-goer to professional athletes, he structures training to meet specific goals.
With over 14.2 million subscribers on his YouTube channel, he’s become an authority in fitness. Because abs can present unique challenges in training, Cavaliere showed how to sculpt them effectively and stack progress over time.
Jeff Cavaliere’s Top 4 Exercises to Sculpt Abs in 2026
Find his exercises from the video below:
- Crunch
- Side Crunch
- Lower Ab Pelvic Curl
- RKC Plank
Crunch
First, Cavaliere unpacked how to maximize results on the basic crunch. He said it’s best to imagine your spine pulling one vertebra at a time off the ground throughout repetitions.
“Instead of just lifting, what I want him to think about for this exercise, in particular, a basic crunch, is think about painting his spine one vertebra at a time off the ground while he pulls in here,” said Cavaliere.
Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
He argued that once you dial in the intensity of each contraction, counting reps isn’t as important:
“Don’t think about just lifting the shoulder blades as a unit off. When you start to focus on deliberate contractions, then it completely nullifies the number of repetitions that you need. Stop counting reps and make your reps count.”
Side Crunch
He broke down why the contraction and squeeze are indicators of progress on the side crunch.
“On a side crunch, what you want to focus on is getting this area of initiate right there and lift and dial it in and squeeze it even harder. Focus your mind in this area, and before you even lift, the first thing is, contract here, squeeze, then you dial it in.”
As for tempo, Cavaliere said speed isn’t as crucial here as opposed to the quality of each repetition.
“The obliques right here contracted just like Jesse did, then and only then, lift and try to intensify that, that’s the screwing in of that. Okay? We’re not going fast. It has nothing to do with the number of repetitions you do, it’s all about the quality.”
Lower Ab Pelvic Curl
The lower ab pelvic curl is another go-to for Cavaliere. For those with lower back issues, placing their hands behind their back can make the movement more comfortable.
“Put your hands down, give yourself the stability on the ground. Some people who have weak lower backs might want to put their hands just in the small of their back, so that they are protecting that low back and preventing it from arching.”
When performing this exercise, he follows three body cues: drop the stomach, pull it in, and contract the abs.
“If you want to get your lower abs, then the first thing you should think about is how do I drop my stomach down, pull in, and contract, so it’s flat, then curl my butt up off the ground just to get that pelvis completely lifted off the ground. It’s another painting exercise.”
RKC Plank
He adds intensity to the RKC plank by having lifters attempt to drag their toes to their elbows.
“The RKC plank is a completely engaged plank, meaning all the muscles that we’re trying to train here actually get engaged. Rather than just hanging out here, I want you to do something different: I want you to act like you’re going to drag your toes up to your elbows.
They aren’t going to go anywhere because they are stuck on the ground, but you’re going to pull on the toes towards your elbows. You’re going to pull your elbows back toward your toes like you’re trying to row,” he said.
He explained how just subtle adjustments can affect gains:
“Now get a little bit of a posterior tilt, just engaging the abs like that, pulling up and under, getting into a bit of a tilt so the butt tilts under,” he adds.
Abs are one of the most challenging areas of the body to sculpt. If you’re short on time, Cavaliere still has solutions for building an impressive midsection. He credited the reverse corkscrew and the upper circle crunch for helping beginner lifters with their progress.
Cavaliere continues to offer fans and lifters useful workout knowledge. He believes this workout, along with proper intensity and adherence, can help anyone achieve a more defined midsection.
Watch the full video from the ATHLEAN-X YouTube channel below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
