WEIGHTED Lower Abs & Hip Flexor Workout Progression + Anatomy | V-CUT (Cables OR Resistance Bands)
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- Äas pĆidĂĄn 16. 06. 2024
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Key Timestamps:
0:00 Intro
0:09 Setup & Instructions
0:17 Demo - Stage 1 (Simultaneous Concentric Contractions)
0:24 Demo - Stage 2 (Isometric Ab Crunch + Concentric Steppers)
0:34 Demo - Stage 3 (Isometric Ab Crunch + Alternating Isometric Steppers)
0:48 Demo - Stage 4 (Eccentric & Concentric Ab Crunches + Alternating Steppers)
1:09 Anatomy Overview
1:14 Hip Flexor Anatomy: Iliacus
1:26 Hip Flexor Anatomy: Psoas Major
1:43 Hip Flexor Anatomy: Pectineus
1:54 Hip Flexor Anatomy: Sartorius
2:10 Hip Flexor Anatomy: Rectus Femoris
2:38 Rectus Abdominis: Intro to Lower Ab vs Upper Ab Exercise Science
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Hereâs a four-stage progression I put together to nail two of the HARDEST parts of the body to develop - your lower abs and hip flexors.
Each stage of this exercise will be done with resistance attached to your feet - either cables or resistance bands will work well, as long as you have each leg weighted separately.
In Stage 1, youâll perform a classic crunch movement, using concentric contractions with both your abs and hip flexors.
In Stage 2, youâll use an isometric contraction with your abs to hold your upper body still, while performing alternating stepper contractions with your hip flexors and lower abs.
In Stage 3, youâll perform the same movement, but start integrating isometric contractions with your hip flexors and lower abs as well. Holding that contraction on one side while the other performs the stepper motion, and then switching.
Then for Stage 4, youâll stop the isometric contractions with your legs and just alternate between resting and stepping, while you start incorporating eccentric and concentric contractions with your abs by slowly lowering your upper body and then bringing it back up
Iâll just touch briefly on the anatomy behind this exercise, starting with the hip flexors. There are 5 primary muscles that are commonly referred to as the hip flexors, because - among other things, they all flex the leg at the hip.
Thereâs the Iliacus, which originates along the iliac crest along the back of the pelvis, and then inserts on the top of the femur on a knob called the lesser trochanter, so when it contracts it pulls that leg up.
Next is the psoas major, which originates all the way up on the T12 - L5 vertebrae, and travel down to insert on that lesser trochanter of the femur - the same place as the iliacus, so it also pulls up on leg, as well as pulling down on the trunk.
Then thereâs the pectineus, which originates on the front of the pelvis, and then inserts further down on the femur, and because of itâs positioning it pulls in as well as up on the thigh.
Thereâs the sartorius, which originates on the anterior superior iliac spine, right where your hip bone juts out, and then wraps around the leg to insert all the way down on the tibia, so it has several other roles in addition to hip flexion, which we wonât get into in this video
Finally, thereâs the rectus femoris - one of the quads. You probably knew the rectus femoris extends the knee, yet unlike the other quad muscles it doesnât originate on the femur, instead it originates up on the inferior iliac spine, so because it crosses the hip joint it also flexes the leg at the hip, and thatâs really important to understand if you want to work your quads effectively.
Since there is weighted resistance against upward flexion of the pelvic girdle, this exercise also targets the lower section of rectus abdominis - aka the lower abs.
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Credits & Disclaimers:
-Anatomy animations are provided by Complete Anatomy by 3D4Medical
I like how you do the anatomy section in your videos to explain what muscles your workouts target
Thanks for the feedback Onni! đ
Really enjoying all the content here. Super helpful and fun to learn. I wish you would talk more about the lower body. Thank youuu
Great video, concisely explained. Thank you
The amount of information in just 4 minutes is super useful and I will for sure integrate this in my workout routine!
Great to hear Chris - let me know how it goes!
Creative , easy to implement with bands at home, always good to have variety in the exercise quiver. Will give it a try tomorrow.
Variety is key! And this one works great with resistance bands đ
Love the content always
Love this information for lower abs & hip flexor workout.
Awesome content on abdominal specific areas.
Perfect, to the point explantation as always! đ
Glad it was helpful!
You are great sir
Thanks for coming back
My pleasure!
Always great info. I used to sprint when I was younger and this looks like excellent info for developing muscles that lift the knee.
It sure is! Thanks John đ
@@DrGains what about pelvic range of motion? Does this help?
nice info very well explained thx for the video keep it up with the good content!
Will do!
Great info!!!! I've tried all 4 exercises, and I felt the effectiveness of them. I'm going to incorporate them in my exercise program. Thank you!!!!
Brilliant! Glad you found them useful!
Amazing content, was trying exercices therefor the Last few days, nothing better than vids from you though
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Killer workđȘđŻđȘ
Indeed!
great! thanks a lot
Glad you liked it!
Goat information
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Good stuff đ
Much appreciated
Very good!! Sou do Brasil seus vĂdeos sĂŁo muito bons
Great content, ideal for sprintersđ
Yes sir! đ
Doc, your channel is such a find! I love the anatomy lessons which helps me understand what the muscles do and where I should be feeling the contractions. Definitely adding this routine to my ab/core work.
Great to hear my friend - really appreciate the feedback!
Please more!
More coming soon!
Bro! Your videos are super informative and useful. đ
Can you please make a video on adonis belt.
Thank you! And I'll add that to my to-do list đ Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available!
Hey doc! Your content is the bomb, thanks!
Question, I'm getting started working out again and i dont think I'm ready for these exercises w weights. Of course I'll want to get there, but for now, what would you recommend to "prep" the areas that are susceptible to hernias? I've been feeling strains that I know arent my abs :(.
Thanks if u have the time to respond!
Thanks Dr, I never try this exercise before. Got to try it. Always good quality on information and video.
Glad you liked it - let me know how it goes!
this channel made me realize how much better cable machines are to properly workout
Great content as always Doc đđœ
Do these workouts help with pelvic range of motion? I would kill for some more pelvic range of motion/strengthening (but mostly RoM) workouts right now.
Already doing the Horse stance and Bow stance (kung fu style) đ„ for that, anything else would be awesome.
One exercise I recommend for both Abs and Obligues.. it's hanging leg raises in perfect form both front raises and side to target all the muscles
thank you for your work huge fan
Thank you man!
@@DrGains yes sir you are most welcome
Quality content, 5 stars
I appreciate that my friend!
Will you do a video on fixing the Diastasis Recti?
When i try to do abs on the floor, i always get discomfort in the very lower back that make me stop mid set, so i do hanging exercises instead. Great video, seems like you could do all or almost all, in the cable machine.
I'll be waiting for the next abs video! Thanks!
You can definitely sit on a mat or pad - it wouldn't have any negative affect on the exercise at all đ
Love the graphics to reall see these muscles. Any chance you could address the hip labrum~ specifically what to do exercise/ rehab wise for a possible tear?
Thx for fantastic content. Loved this short and to the point video.
Lisa
You're very welcome! And I'll have to add the hip labrum to my to-do list đ Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available!
@@DrGains Thanks so much- will do that!
You've got a lot of great cable machine exercises. I've been camping on that machine at the gym recently, but I'm getting fit af, lol
Haha thanks man, but I've barely scratched the surface! I have well over a thousand cable exercises in my arsenal - no exaggeration. Before I'm done you'll be able to work every inch of every muscle fiber in your body without leaving them (probably not the best way to make friends at the gym though haha)
Would you also show this lower abdominal exercise using the bands?
Excellent content, but my only doubt, as well as for some exercises proposed by KneesovertoesGuy, concerns the safety for the knee by performing a pull with certain resistance from the foot .. What do you think about?
Great video, I can't hit my lower abs because my hips take over on hanging raise, while lying, it takes more than 25 reps to start feeling a burn
Hi. What is the optimal distance between feet at this workout?
A question that I always have about this type of exercise with load linked directly to the foot is whether in this way the knee cannot be damaged by structural stretching given by the weight
Outstanding Iâm looking forward to integrating this
Let me know how it goes!
I already do Stage 2 at the gym. Get weird looks from all the heros
They're just jealous đ Keep it up!
Can this be healthy for pelvic prolapse weakness??
Celebrity fitness guru Doug Brignole's maintains that abs are one unit and can't be isolated because the sections work together. Doing a podcast with him to debate your differences will generate a million clicks.
Is there a way to train Lower abs or your entire abs just as home using only body wight exercises?
Dr Iâm a teen and have my hip bones hurting every time I do something stressful on the legs what should I do
Hell ye
Wait a Moment. The hip flexer are under the Quads? Does this mean maximizing them can make your Leg Look bigger and you got more bigger thight measerements?
I tried the first exercise today. Iâm deadâ°ïž
Haha it's significantly harder than it looks! And if you're like most, you'll be sore for a quite a while, since many of those muscles have never been worked that way before đ„
Hi Dr. Gains. I need an answer to this please. Does each muscle in the body reach a plateau individually? For example if you trained your biceps for six months properly and reached a bicep plateau but only started isolating ur forearms afterwards - would that mean that your forearms have a lot of time to reach a plateau? My question is does each muscle reach a plateau individually?
A better example would be your quads and calves
But isn't it bad to work out the hip flexors as it can impinge a nerve in the back and cause more curvature of lower back ?
Comment for the alg.
Much appreciated!
Knees over toes guy says these exercises with half body weight will improve speed at three quarter body weight freaky speed.
They can be excellent for explosivity training if done right đ
Would lifting your butt in this exercise further emphasize the lower abs as it goes through its full range of motion
It sure would! As I mention at the end of the video, the upward flexion of the pelvis is what hits the lower abs the most. Emphasizing it would take some of the tension off the hip flexors and place more on the lower abs đ
Can you SHOW CALISTHENICS EXERCISES?
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
01:00
as an hemiplegic (but leg hemiarese, I'll try that hanging in elbow sleeves (can't stabilise with hands, just must think in lifting my budI It's also a fun way to repeat (learn-repeat recognize, anything else necessary i the saying was "who heels is right", today you get a strike.BUt I'm from the Monotheist adapted sermon of HypocrAtes ages).Hope your channel grows, besides the political incorrect idea of the informed patient consents in his interest - or here you take away potential sport injury patients
knees over toes guy?
Just donât overdo it. Hip flexors are tight in a lot of people especially if you sit a lot.
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I tired these workouts I feel it more in back legs no abs
That's a fallacy, something like isolating the lower abs dont even exist, the contraction in the abdominal muscles are created by an isometry that is present in the movement bc you roll up your entire body, and this is the pattern for working the abdominal muscle, but all those movements dont work for something like lower ab, bc if you roll up your muscles the muscle fibers in the rectus abdominis are going to contract bc all of they are JUST VERTICAL FIBERS. All the movements that implicates lifting your legs in fron of your body means that the Psoas is being contracted and that the ab is working isometrically.
Also, place hip flexion exercises, since there are so many studies that teach how dangerous it can even be to overtrain the hip flexors in calisthenics, where you only lift a small portion of the weight, you are placing here a weight even greater than that could load the poor psoas muscle... With this video you can injure many people's lower back, I would recommend training the hip flexors gently with calisthenics, and progress little by little until you can achieve a V position, making ankle to the barbell and have resistance in L-sit, but beyond that, I don't think it's healthy
That's incorrect. It's not a matter of isolation - complete isolation is impossible in resistance training. It's a matter of preferential targeting as a result of nonhomogenous hypertrophy. Countless studies have proven it. You can watch my inner chest video for more details. I'll go in depth on the upper vs lower ab principle in the near future.
@@DrGains Name some studies that have proven it
@@DrGains With all the respect, the rectus abdomini cant be worked more in the lower part than the upper one, bc the fibbers are vertical, and you cannot manage that because it's a matter of biomechanic in the body. It's like saying that you want to work more the lower part of the large head of the biceps, that ridiculous (You can put the biceps tendon in stress but you can't isolate or work more the lower part of it, because are vertical fibers and the contraction will be in the entire group of vertical fibers)
That doesnt mean that doing hip flexion youre working more the lower part of the abdominal, that's just the burning in the hip flexors and all the entire ab working in isometry bro. The Abdominal just rolls up the abdomen
@@DrGains And, youre saying in the title of the video "WEIGHTED LOWER ABS"
Sorry, Dr gains, was expecting video on forearms. Disappointed !!!!
It's coming - just still need to film content for Part 3, and I already had this recorded.
Hanging leg raises will do the same shit.
Donât be that guy whoâs sitting on the floor at your dirty ass gym.
No, they won't. First, when you do hanging leg raises, your lower back and pelvis swing backward as you lift your legs up, which significantly decreases the moment of the target muscles, which decreases their ability to generate force, which decreases the effectiveness of the workout. In the above exercise, the floor prevents that from happening. Second, the cables eliminate the use of momentum from the swinging itself - which is another issue with hanging leg raises. Third, with hanging raises you can only use as much weight as you can hold between your feet. Fourth, and perhaps most importantly, you can't apply independent resistance to each leg separately, which is necessary in 3 of the 4 stages of this progression, and essential for balanced training of the hip flexors. Isolateral training is important for the abs and core as well - but particularly so for the hip flexors.
Don't be afraid of getting a little dirty.
Man thatâs what I call a reply. Good one
@@DrGains I wonder why all the IFBB pros arenât utilizing this đ
@@BlackrainOrdinance Because they aren't concerned with fitness, just the look.
@@BlackrainOrdinance good point you make there, Dr. Barry