Scientific recommendation shrinks ab routine: Learn about the sole effective ab exercise claimed by a researcher
Building a Stronger Core with the Modified Candlestick Exercise
Dr. Michael Israetel, a renowned fitness expert and co-founder of RP Strength, has shared a unique exercise for building core strength – the modified candlestick. This exercise, according to Dr. Israetel, is superior to common ab exercises like sit-ups or crunches due to its focus on controlled eccentric loading.
The Modified Candlestick Technique
The modified candlestick involves lying on a workout bench or the floor, holding onto something solid behind you. You then pull your knees and feet up, thrust your hips vertically into the air, and perform the upward movement rapidly and athletically. The critical part is the slow, controlled lowering of your hips first, followed by your legs, which stresses the abs while lengthening them, stimulating muscle growth and strengthening the core[1].
A Challenge for All Levels
For beginners, the modified candlestick can be started by lying on a bench or floor, engaging the core, tucking knees to the chest, lifting hips off the floor, pausing at the top, and lowering hips back down slowly. As you progress, you can move to the intermediate version, where you lower your legs back down to the bench or floor, making your hips reach the bench first, before your legs lower back to your starting position[2].
For the advanced, the candlestick exercise can be made even more challenging by extending both legs out away from your body, pulling back on the bench using only your upper abs, and crunching your entire body up off the bench, keeping your hips and legs completely straight[3].
The Benefits of the Modified Candlestick
The modified candlestick exercise not only targets the abs effectively but also challenges core stability, leg strength, and control over momentum. It is beneficial as it works against gravity to control your legs, loads your abs while they are stretched, stimulating muscle growth and strength development. This exercise is important for protecting your spine and avoiding injuries, as well as helping improve athletic performance[4].
Safety First
It's important to note that if you feel any pain or pulling in your lower back while doing the modified candlestick exercise, stop and consult a personal trainer to ensure you're moving with good form[5].
Starting Out
If you're a complete beginner, it's a good idea to start with exercises like deadbugs, leg raises, and hollow holds before progressing to the modified candlestick[6]. Dr. Israetel recommends starting with one set of the modified candlestick exercise, twice a week, and increasing to two sets if it feels easy or your abs don't feel sore[7].
References
[1] Tom's Guide, 2025-07-30 [2] TikTok discovery on candle sticks exercise, 2025-07-21 [3] Unknown source [4] Unknown source [5] Unknown source [6] Unknown source [7] Unknown source
The Modified Candlestick exercise doesn't only focus on building core strength, but also promotes health-and-wellness by challenging core stability, leg strength, and control over momentum, which is important for protecting the spine and avoiding injuries.
As a fitness enthusiast starting out, it would be advantageous to incorporate exercises like deadbugs, leg raises, and hollow holds into your routine to strengthen your core before progressing to the modified candlestick, a technique associated with fitness-and-exercise that is beneficial for improving athletic performance and overall health-and-wellness.
