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5 Lower Ab Exercises (YOU'RE DOING WRONG)

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Rating: 4.0; Vote: 1

Let's start with one of the most efficient lower ab exercises that you're probably not doing, it's called an incline leg raise with a pulse up. The inclined angle of this movement presents an advantage that most hanging and lying flat down movements dont have. Meaning incline leg raises are going to be far more efficient then regular leg raises done flat on your back because with regular flat leg raises you can only bring your legs up to about 60 degrees before the tension comes off of your abs. Once you go past that and get closer to 90 degrees your bones and joints begin to carry the load instead of the abdominal muscles you're trying to target. Also as you lower your legs back down the tension quickly switches over to your hip flexors before you even get back to your neutral starting position. The regular hanging leg raises are also not quite as efficient because when you're perfectly vertical it's once again easy to incorporate a lot more of your hip flexors into the movement. There is a modified way to perform hanging leg raises in which you can target your abs much more effectively which i'll go over in a bit, but with the incline bench, I want you to understand that you're getting a perfect angle to Target the abs. To do this exercise you would use the same bench that you would use for decline sit ups except instead of having your legs above your head your head is going to be above your legs. For this reason you're going to need something to grab behind your head to keep yourself from sliding down the bench. Once you're in position with your hands gripping something behind your head you're raising your legs straight up all the way until you're feet are pointed up towards the ceiling. Once your feet are directly pointed towards the ceiling you're going to do a pulse up by raising your hips and your whole lower body off the bench up towards the ceiling in a straight line. don't bring your feet and legs behind your head while doing this keep them straight up towards the ceiling. After the pulse up slowly lower your hips back down to the bench and then lower your legs back down almost all the way until you touch the bottom of the bench and then go right back up. With your very first rep you'll notice how much more of a range of motion you'll get out of this exercise versus regular flat and hanging leg raise movements. As you progress with this exercise you can try to add a weight between your feet as well to make it more challenging. But due to the fact that this movement is much more challenging then regular leg raises it'll take you some time to progress to the point where you can add a weight. Let's move
Date: 2021-12-23

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Comments and reviews: 8

Lyle1039
I was least excited about the banded reverse crunch, but it turns out that's my fave. I felt exactly what I was looking for. Making it a point to do these often! Thanks man, this info was great!
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Dennis
Evolution: here you go, now you have the right muscles to move furniture.
Prehistoric man: furn. what?
Evolution: don't think about it, but you'll need it in about 50 000 year's.
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2020
Very informative. I've been doing weighted leg raises with 50 pounds of ankle weights. The incline leg raise and windshield washers will be part of my workout tomorrow. Thanks!
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Troy
Thank You. This was good. How long would it take for me to see results, if I workout 5 days a week? Am I able to chat with a fitness expert about what I want to accomplish?
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lukkash
This one wrong abs exercise from the thumbnail is paradoxically recommended in numerous training programmes. We can see it here in YT videos.
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Food
Always use a towel whenever you do sit-ups for hygienic purposes. Your back will have breakouts like back pimples and might get skin diseases
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PAVAN
I am beginner can you make video on beginners with diet, protein, pre workouts, post workouts, and how much exercise should be done
.
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Arslaan
Are these good enough to remove that small belly (coz I have upper abs already but cant get rid lower belly and love handles)
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