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How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing

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Rating: 4.0; Vote: 1

When it comes to how to get six pack abs, you cannot neglect your lower abs as they are key to achieving well developed 6 pack abs. But as you probably know by now, getting the lower abs to pop is no easy task. And although nutrition does play a huge role to flatten the lower belly, you can actually develop the lower abs to make them appear more visible and defined. Thats why Im going to show you 3 of the best exercises for lower abs you can incorporate into your next intense lower ab workout. If youve been putting yourself through lower abs workout after workout without any results to show for it, then you need to watch this video. Now first off, for those saying that the upper abs and lower abs cant be selectively targeted, research clearly indicates otherwise. In fact, multiple EMG analyses have concluded that top down abs exercises will preferentially target the upper abs whereas bottom up abs exercises will preferentially target the lower abs. So if you want to develop your lower abs most effectively, you need to choose the best bottom up abs exercises to do so. And one of the best lower abs exercises is the reverse crunch. However, most people just dont perform it in a way that actually works the lower abs. A mistake I commonly come across is that many people would aimlessly swing their legs up and down. What this does, essentially, is turn the reverse crunch into a hip flexor exercise. If you want reverse crunches to target your lower abs, you need to maintain a posterior pelvic tilt before initiating the movement and then simply focus on curling your pelvis up towards your shoulders. Visualize the lower abs working as you perform each rep while avoiding using momentum. You will then want to progress this lower ab exercise overtime for the best results, which can be done by adding a weighted ball between your knees and/or performing the exercise on a decline. The second exercise that needs to be included in your lower abs workout is the hanging leg raise. As with the reverse crunches, its effectiveness on targeting the lower abs depends on how you perform it. When done incorrectly, it can quickly become a hip flexor dominant movement as well. Once again, you need to maintain a posterior pelvic tilt before starting the movement by contracting your core and pushing your hips forward. Again here youll want to simply focus on curling your pelvis up towards your shoulders rather than just swinging your legs up. This helps ensure that youre targeting the lower abs. These can be done hanging off of a bar and then progressed by adding weight between the feet. Alternatively, these can be made easier by doing these on a Captains Chair leg raise or performing them with bent knees at first. The final lower abs exercise also one of the best exercises for lower abs is the ab wheel roll-out. And of course, its effectiveness depends on proper execution. Before performing this exercise, you want to move into a posterior pelvic tilt by thinking about pulling your belly button into your spine and pushing your hips forward. This will enable you to have a slight flexion to your spine. Not only will you be better able to engage the lower abs, but youll also put your lower back in a safer position during the roll-out. Then, as you roll out and back, make sure you dont cheat by bending your knees on the way back. The hips should not move further back than where they started from each rep. I hope that you were able to see that when it comes to how to get lower abs and a well-defined six pack, you need to not only choose the right exercises, but you need to ensure youre performing them optimally as well. Doing so, together with the implementation of the right nutrition plan, is going to be the key to dropping your body fat, and developing those much-coveted six-pack abs. And for a step-by-step science-based nutrition and workout plan designed to get you lean and develop your six pack as quickly as possible, take the quiz below to discover what SHRED program is best for you: : Soundcloud. com/lakeyinspired
Date: 2022-01-03

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Comments and reviews: 6

Yung
There's too many videos like this out there treating the rectus abdominis like a segmented muscle when in reality it works optimally as one single chain, skip this Bs and think of the abs as any other muscle, you apply mechanic tension and progressively increase the load, say, cable crunches with the rope handles you commonly use for tricep pushdowns, or a weightless alternative like seated leg raises, hanging leg raises, N sit L sit etc, THIS IS A WASTE OF TIME, there is simply not a selection of exercises that will prioritize your lower abs, it comes down to progression, either in load or muscle recruitment through increasing mechanical tension, and having defined abs through low body fat is plain and simply sub optimal for athletic performance, your ab muscles are only supposed so show if you're a high performance athlete with a highly developed core, not necessarily dependent on reducing adipose tissue. Period.
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TJ
so while this is about the lower abs or specifically the lower rectus abdominus muscles wouldnt the accidental activation of the hip flexors still be developing the look of developed lower abs by working that V cut look between the lower torso and the pelvis? that V is created by the hip flexors no?
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Ra's
Great exercises for lower abs. But to be able to lose fat from that area you will also need a structured diet. There is a website dietarize that offers an home workout plan and personalized meal plan. It helped my wife lose belly and thigh fat. If only I have heard of this before.
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Jeremy
Hope you all enjoyed this one! I'm planning on doing some more core-based videos so comment below and let me know what other core related videos you'd like me to cover!
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sport
THANK YOUUUUUU FOR THIS VIDEO i noticed that when i do abs workouts mostly engage my upper abs just because i dont know how to engage the lower abs
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JOHNEKINS
Thanks Jeremy! Super informal and I love the charts that show more of the scientific side to it, its so perfect and easy to understand!
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