Lower Ab Exercise Tips (4 KEYS TO KILLER LOWER ABS!)


What’s up guys, Jeff Cavaliere, ATHLEANX.COM. Today I’m going to show you how to make sure
that you’re nailing each and every one of your Lower Ab exercises so that you can get
the most out of them. You see the Lower Abs are definitely the most
difficult to train and why? It’s because that they’re naturally weighted. If you think of the exercises that you do
when you’re training your Lower Abs, you’re naturally weighted. You’re lifting the lower body, you’re doing
bottom up movements which always involve lifting the weight of your own legs. Now weighted Ab exercises are great for adding
additional fitness to your Abs. You’ve probably seen guys that have a nice
flat stomach but flat stomachs are for women. We want to have Ripped 6 Pack Abs and in order
to do that you have to make sure that you’re overloading those muscles. The principles still apply here and Lower
Ab exercises will definitely do that. Now with that being said, what is one of the
best way to train your Lower Abs? It’s with a Hanging Leg Raise, some variation
of a Hanging Leg movement. We have lots of Hanging Leg movements that
we incorporate into ATHLEANX and even if you can’t do those, you can do modified versions, like a Captains
Chair. But there’s a problem with that. There’s 4 things that people do wrong when
they do these exercises and I want to show you today, how we can fix it. First and foremost, when you approach a bar
to do a Hanging Leg Raise, try this. Switch your hands around. Don’t use an overhand grip, grip underhand.
Your biceps are naturally strong and should be able to contribute to your ability to hold
onto the bar. A lot of people complain that they don’t have
enough grip strength to stay on the bar long enough to fatigue their Abs. If you go underhand, you’re going to have
that added strength of the Biceps to help you do that. You’re going to find that you can do a lot
more reps just by making this one little tweak. The next thing you have to make sure you do
is to stabilize your body. You can’t be doing what I’m showing you here.
This is straight garbage. Now we’ve seen it in a lot of different gyms
and actually it’s become a lot more popular lately. It’s garbage. You’re not actually using your
Abs very much at all. Matter of fact you’re just using momentum to swing your legs around. The more you swing, the less your Abs are
moving. The stiller that you remain, the more your Abs are working. So you want to stabilize and make sure that,
even if you have to reset between every single rep, do it, take the extra split second to make sure you’re
doing every single rep out of the stable position. Next big key I want you to focus on, is what
is your body doing once you initiate the exercise. See if you imagine yourself as a sheet of
paper, you should be rolling that sheet of paper up, not folding it. You can see here the difference. Here I’m actually folding my body, I’m literally
folding by just using my Hip Flexors and that’s the problem. The Hip Flexors will dominate this movement.
And even the people that do this will say, yeah but Jeff, I still feel this in my Abs
when I do that. Yeah, because your Abs are working isometrically
to stabilize your Pelvis as your Femurs rise up, but that doesn’t mean that they are doing
all that they can do. And this is where I think that we have the big problem. We have the big problem because you’re not
actually overloading your Abs in the shortest amount of time possible. It will take you much longer to fatigue an
Ab isometrically than it would to actually fatigue it throughout it’s natural movement
pattern. So let’s get it to work and get it to work
fully and do that by what showing what I’m doing here, roll like a piece of paper. Curl your body up. Get your legs and you’re
whole body curling up in one motion. Which leads me to our 4th point. Show your ass. That’s right if someone’s standing
in front of you and they’re watching you do this, they better be able to see your ass on every
single rep. If they’re just looking at the top of your knees, you’re not doing it right. You want to make sure that you’re getting
your Pelvis into a posterior tilt and you can guarantee that by showing your ass, like
I said, to whoever is watching in front of you. Lower Ab exercises are the most effective
because yes, they’re the hardest. And you never see a guy walking around with
a great set of Lower Abs that has no Upper Abs. So if you have very limited time, let’s start
working on some of these harder Ab movements. And again, I’ve showed you the Captain’s Chair,
if you have to start there, start there. But even there, you’re still going to demonstrate
the same principles here, they always apply. If you’re looking for a complete program that
shows you all the exercises to get the most out of your Ab work but at the same time,
the meals to help you show them, then head to ATHLEANX.COM right now and get
our ATHLEANX Training System. In the meantime if you found this video helpful,
leave your thumbs up and comments below. This is Washboard Wednesdays, whatever else
that it is that you want to see, tell me, Ab related, and I’ll cover it in a future
Wednesday video. Alright we’ll be back here again real soon.

100 thoughts on “Lower Ab Exercise Tips (4 KEYS TO KILLER LOWER ABS!)

  1. I`ve got a similar dream of almost every other guy on the planet – having 6-pack abs for good. I found this guide “suza great plan” (Google it). I lost Thirty four pounds in Eight weeks, shed to 5.4% body fat and FINALLY acquired 6 pack abs in less than Thirty minutes of workout a day WITHOUT stepping foot into a gym.

  2. Preach Jeff! Do you how many idiots in my gym do that same exact movement you said to avoid, lol it's hilarious, but you are the truth and thank you for the advice 💪🏼👍🏼

  3. Hey Jeff,

    I have a few questions and it's 5am so please bear with me;
    1. When I do having exercises my quads usually cramps up, why is that??
    2. My shoulders hurt during hanging exercises and feel stiff after doing a set, any help there?
    3. I swing a lot during some ab exercises what can I do to stop that?

  4. I have had a hernia surgery in my stomach & then a few years later pain in my upper abdomen I needed a CT scan, X-ray & an ultrasound just to be told it's Muscular Skeletal pain which I guess I should recover from? My doctor sucks… I WANT TO GET SUCH nice abs but I worry that I may never physically be able to achieve this goal. I am 27 and I've done ab workouts sure but never seriously for long periods of time. I want to BUT I don't want to end up in the freaking hospital over it. I'm just sick of looking skinny and unfit…i want to get ripped upper & lower abs. Ugh

  5. Thank you Jeff I know the feelings of people doing wrong abbs I make sure to start doing 2 main thing in my abb workout since a month now 1 I activate them 2 I push past the burn to make sure I am creative that overload and not just some random back pain I use to get 3 if am not sure am doing it right I check your videos again so thanks you Jeff cavalier

  6. There is no such thing as upper or lower abs. They are one and the same, just plain old abs, or more accurately the Rectus Abdominis muscle.

  7. It's not a good idea to do any leg raises, as the muscles are engaged to do hip flexion are the Iliopsoas, which you shouldn't work on, because they cause strress and compression forces on the lumbar vertebrae.

  8. I've got a question:
    I underwent surgery about 1 year ago. The surgery consisted on making an incision through the lower part of the abdomen. An incision was made on the left part of the inguinal ligament. After recovering I proceeded on training my lower abs regularly. One year later I noticed that I had more muscle tone on the right side of the inguinal ligament. The lines on the right that lead you know where also look way more defined than the opposite ones (some of these not showcasing at all). I only did calisthenics so far. Why is this so? Will I ever be able to gain a symmetric inguinal ligament with the respective muscle lines showing on both sides?

  9. I can’t stop watching these videos. I may as well cancel my Netflix subscription because I just fall into an athleanx hole, and there’s my tv time for the day.

  10. 1) Use underhand grip
    2) Have no momentum
    3) Roll your body during the reps.
    4) Raise your legs so high up, you as% is showing.

  11. “You’ve probably seen guys that have a nice flat stomach, but flat stomach is are for womens, we want to have ripped six-pack abs” -Jeff
    Never forget that principle boys.

  12. full of good info bother your videos have started to help me cut in and I have a lot of positive comments on my body shaping lately

  13. If you can't keep your arms straight while doing hanging leg raises your probably weak. And lift your legs up or your ass up, well you can just lift your leg but don't use your hips

  14. Hey Jeff, is it possible that hanging leg raises causes inguinal hernia? I believe I injured myself doing an "oblique leg raise " hanging from a bar 🙁

  15. I really like that you're going straigth to through the points, with minimal repetition and fluff. Great format.

  16. Show your ass. Believe it or not that's the best advice for this lower an exercise. It helped me better visualize what I had to do.

  17. I have a very low bar in my doors, so I have to curl my legs backwards whenever I'm using it. I don't feel my lower abs when I'm doing that curling motion, rather I feel my legs more, I'm showing my ass, so I don't know why it is like it is. Is that the fault of me having my legs curled backwards?

  18. As you get more advanced, the "lying on the ground" exercises get useless. You are awesome, Jeff. :]] I would like to know more weighted or bar exies for core

  19. Ok so ive been trying to play around with lower abs exercises, specifically the lower abs since theyre the hardest but am having trouble finding great exercises that incorporate weight into them. I already am a member of athleanx but there are also few weighted lower abs exercises. pretty much all im getting is leg raises with a dumbbell between your feet. i have good upper abs but i also want my lower abs to pop. anyone know of any good weighted lower ab exercises and jeff if you see this what would be your top 5?

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