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Lower Ab Exercise Mistakes (AVOID THESE) Redefining Strength

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Rating: 4.0; Vote: 1

Lower Ab Exercise Mistakes (AVOID THESE) Too often I see people doing lower ab exercises that end up simply over working their lower back. Things like leg lowers, lower ab planks and flutter kicks, knees to elbows. And I know right now some of you are about to click back and thinking, -Well this is silly. You don-t have lower abs-- That is true to an extent. While we don-t have lower abs, we can target that lower region of our abdominal muscles more with certain movements. And one of those movements is the posterior pelvic tilt. However, this is also the exercise that we of advance before we are ready and instead end up feeling our lower back during the movement. That-s why I want to talk about how to EARN those advanced leg lower movements so you are properly working your abs to protect your lower back. But before I go into the posterior pelvic tilt progression to build up, I want to remind you NOT to put your hands behind your lower back. This is a bandaid. It doesn-t teach you to actually engage your abs correctly. And while I understand why someone may use it in a class to keep up, if we truly want to build up stronger and become more efficient in our movements we have to take ego out of it and REGRESS TO PROGRESS. This means we have to modify the movement so we can feel our abs engaging properly. Before you use any leg lower movement, you want to focus on pressing that lower back down into the ground. This will engage your abs to protect your lower back. The posterior pelvic tilt also engages your glute max. And yes, you will be working your hip flexors and quads. There is hip flexion involved in this movement but you do want your abs working to STABILIZE everything. It-s the same thing when you do hanging abs. HANGING ABS: All too often you see people simply flexing at their hips to tuck their knees, instead of tucking their pelvic and rounding through their back. And when they don-t actually do the pelvic tilt and spinal flexion, they don-t benefit from this other amazing lower ab movement! If you struggle to truly use your abs during the hanging leg raises or knees to elbows, first regress this move to the hanging pelvic tilt and learn to correctly control that tilting of your pelvis or rounding of your lower back. From here you can actually set in that prior to doing single knee tucks or knees to elbows or eventually even leg raises and toes to bar. You may even find starting out for knees to elbows, thinking of tilting then almost more of a horizontal pull in helps you really engage your abs. But the key is building up so you can really engage your abs for the movement. Same thing goes for leg raises off the ground. PELVIC TILT PROGRESSION: For the floor pelvic tilt progression, you then want to focus on bracing those abs as you lift and lower your legs. Only lower down as far as you can control. If you can-t control the full range of motion, REGRESS. Start with just working to set up in the pelvic tilt. Then holding longer. Then start to march one knee in at a time. Then advance to both and do a double knee tuck. Even add in a little curl at the top you control with your abs and don-t use momentum during. Then go to a single straight leg lower and finally the double leg lowers. Once you-ve earned those, try those other fun variations. But stop trying to push through the pain or your lower back taking over. If you want your lower abs to actually benefit, you-ve got to FEEL them actually working!
Date: 2022-03-30

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Comments and reviews: 10

Miss
Question about muscle fatigue: During longer periods of working out (full body/core/abs, I tend to feel my entire core kinda just go numb. It takes a lot of concentration and effort to try and engage my core during this and it happens, sometimes, not even half-way through the workout. I don't feel winded and I- if I go slowly and use my breath- can keep my lower back from engaging, but it doesn't feel like my abdominals are working at that point. What should I do? Is this normal? Should I work through it (as I have been doing? I'm noticing results (I've got an outline of abs and can feel them, but I don't have any soreness in my abs the next day, unlike I do in my biceps or thighs after arm/leg day. Is this some weird signal from my body to take a rest?
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Emoretta
I like how informative you are. You explain things so specifically. It's incredibly helpful. I have done scissors and other exercises and felt pain in my lower back. So your explanation of the posterior pelvic tilt is so helpful. I never was told about that before. Thank you. P. S can you do a video on the plank you showed? I'm always wondering how long you should hold different planks and how many variations of the plank that you should do in a workout? Are those questions that you can answer? If so I'd appreciate it
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El
-Regress to progress- works. For the last year I-ve been rehabbing a back injury I incurred at work. This time last year I couldn-t deadlift at all, after a progression that saw me struggle with a single set of 5 reps at 95 lbs done once a week. I-m doing 10 x 3 reps at the same weight twice a week. I-ve also finally gotten back to squatting my body weight. If you-re struggling with injury or imbalance swallow your pride and start from scratch. You-re patience will pay off.
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Ryn
I wanna say thank you! You helped me to find my lower abs! I didnt know my lower abs does exist. I was struggled when i was doing leg raise either on seated or hanging. I couldn't feel them at all. Until I watched this video. Omg! I found my lower abs. It exists. I can feel them now. U taught a lot of tweaks which really works. From glute activation, to push up and this abs activation. I cant thank you enough.
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Christina
I love your approach. You always give us a solution and a way forward. I-ve worked with trainers that were perfectly happy to let me keep doing exercises badly rather than giving me the modifications you have identified in your videos. You clearly know how to do the job well, thanks so much for sharing the information so freely.
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Aroosa
Can you please make a video on how to increase bust size while loosing weight and toning body pls.
I am 5. 3 in height age 27 weight 50 and I am toning my tummy n body but have already lost 2 inches over my bust and might reduce more over time. Can yoy pls pls make a video on something that can be done at home pls
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Kelly
Anterior pelvic tilt is one of my -handicaps- that I'm trying to correct. I never knew I had it until I injured myself and a PT told me my back is compensating. And it makes sense why I still have a lower belly pooch even after doing all sorts of ab exercises. Thanks for the info!
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The
Really good, informative video. You gave a great insight for people and I love the -regress to progress-. Too many people jump in at the deep end with movements that are too hard. Regress and then you will make better gains, safely and effectively. Always like your stuff.
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Maja
What and where did you get the pink equipment you are hanging on? I am interested in getting something like that to use for my home workouts. I have an enclosed garage that I am already using as my gym, but all I currently have is a treadmill and pilates reformer.
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Ana
How do I -build up- to the double leg down to the ground? Even though I can do these ground variations without the compensation of my lower back, I'm still not able to get my legs near the ground without the compensation of my lower back.
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