zakruti.com » Sport, fitness, workout » Jeff Cavalier

Workout to Get Lower Abs Fast (7 MINUTES)

video description

Rating: 4.0; Vote: 1

t train their lower abs correctly or simply don-t have the strength to do lower ab workouts right. While it is anatomically impossible to isolate the lower abs from the upper abs and get them to contract independent of the other, it is possible to influence the fiber activation of one area over the other. This is due to the fact that the different areas of the abdominals have different nerve innervation and that there is evidence to support that movements the are initiated with the pelvis moving towards the shoulders can recruit better fiber activation of the lower abdominal region. That said, there is a big downside to lower ab, bottom up exercises. The fact that these moves require that you lift the weight of your legs makes them instantly more challenging and demanding than top down shoulder to pelvis ab exercises. What winds up happening is those whose lower abs aren-t strong enough wind up overtaxing their hip flexors and not getting enough work for their abs. This lower ab workout solves this problem. By incorporating hip flexor relief exercises in between the classic exercises for lower abs that involve lifting the legs, one is able to tolerate the moves better and get through the whole ab workout. In the long run, this allows you to build up the strength of your abs and get better at the workout. There are three levels of ability provided in this lower abs workout. Beginners perform the hip flexor dominant ab exercises for 15 seconds and immediately follow this with a 15 second rest before moving onto the next movement. Intermediates perform the exercises for 20 seconds and immediately follow this with a 10 second rest before moving onto the next lower ab exercise. Advanced perform the ab exercises for 25 seconds and take just 5 seconds rest before proceeding to the next exercise in the ab workout. That said, when it comes to the hip flexor relief exercises, all performers of the workout regardless of their ability level are doing to perform the exercises for 25 seconds with 5 seconds rest due to the fact that the weight of the legs has been taken out of the equation. When the 3 minute lower ab workout is complete, take a one minute rest and then get back in there again and repeat for a second round. In total, this workout will target your lower abs better and do the job fast. You can complete this ab workout in just 7 minutes. It is recommended that you do some type of ab training at least 4-5 times per week. That said, you can train your abs daily and not have to worry about overtraining provided you are following a brief but focused ab workout like this. The specific workout for lower abs looks like this: LOWER AB MOVES 1A. Figure 8-s 2A. Bicycle V-Ups (Hand Spotted for Beginners) 3A. 3-Way Seated Ab Tucks HIP FLEXOR RELIEF EXERCISES 1B. Lower Ab Swipes 2B. Heaven Presses 3B. KTE Crunches Complete all reps without resting during your time (determined by your ability level above. Alternate between A and B exercises until all 6 are completed. If you-re looking for a complete lower ab workout program that will get you ripped six pack abs and includes a daily meal plan for losing body fat fast, be sure to
Date: 2022-04-22

← The Posture Fix That Doesn't Work! (STOP)

From 0 to 5 Pullups in 22 Days (GUARANTEED) →

Related videos

The Only 25 Exercises You Ever Need

• Jeff Nippard

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

7 Exercises You MUST Pass (Or You’re Aging Too Fast)

• Jeff Cavalier

Busting Cardio Myths Everyone STILL Believes

• Jeremy Ethier

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

How To STOP Losing Muscle As You Age (IMPORTANT)

• Jeff Cavalier

Comments and reviews: 10

Patrick
I finally got to my version of the advanced version of this exercise routine. The only thing that I change is, that instead of doing each individual exercise for a set amount of time before resting for the 5 seconds before moving onto the next exercise, I do a set number of reps for each exercise. It is easier for me to just count them out, then to set a timer for each one. So, I now do 15 reps of the Figure 8's, 20 reps of the Lower Ab Swipes, 20 reps of the Bicycle V-Ups, 20 reps of the Heaven Presses, 15 reps of the 3-Way Seated Ab Tucks, and finally 20 reps of the KTE Crunches. Then the normal 1 minute break and the repeat.
reply

ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Got a question about training or injuries that I didn-t cover in the video? Leave yours (AS A SEPARATE COMMENT) below and I-ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
reply

Travis
I-m using three of these exercises with starfish crunch and X-Men crunch at the end I added five seconds to each exercise I-m unable to do a few exercises due to it hurts my lower back and tailbone. Kind of divide my own little work out
reply

Guru
Hi, Jeff, you should consider doing a workout that is just like this but works the whole body, but is so intense it can only be done for 7 mins and actually something that is consistent that we can actually follow, just like this one.
reply

Professor
The first time I did this I thought I could make it to the expert time markers. Although I barely did make it, my abs were so sore for the next 3 days I could hardly roll over in bed. It hurt to laugh. I loved every second of it
reply

inchemwetrust
I started doing this yesterday and I got past the first circuit but gassed out on the beginning of the second because my abs ( but mostly my legs and thighs) gave out!
Challenge accepted! I'll follow up in a month! -
reply

sptrsn
Following Athlean-X wonderful + wise advise for 1-1/2 years and combined with YMCA weight training 3x per week, already have athletic body - thank you Athlean-X
am listening and taking advantage of your knowledge!
reply

Jason
Jeff - when I eat clean, I get lean for the abs but then overall everything shrinks too like chest, arms, shoulders etc. And if I do the opposite just get fat but no abs. What an I supposed to do to combat this?
reply

Brittney
This and the 10 min one from January are my favorites. So easy to make myself do these every morning its become ritual. I just alternate and it really flattened my stomach/made me stronger.
reply

Sunshine
this is the first workout in which I feel the muscles. bought a million training programs and everything was useless. And now I can finally feel that my muscles burning!
reply

Add a review, comment