The Lower Abs Secret: Leg Raises DON’T WORK!! Learn the ONLY Science-Based Method That Does! (PPT) 🔥
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- čas přidán 26. 05. 2023
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Key Timestamps:
0:11 Leg lifts DON’T work the lower abs!
0:24 Rectus abdominis (abs) anatomy
0:43 Leg lifts work the hip flexors
1:37 Posterior pelvic tilt (PPT) explanation
2:07 Lower Abs Technique #1
3:14 Muscle moment (what’s wrong with leg lifts)
4:10 Lower Abs Technique #2
4:45 PPT range of motion & The 90 Degree Rule
5:15 Lower Abs Technique #2 Variations
5:45 Region-specific (nonhomogenous) hypertrophy intro
6:35 Lower & upper abs region-specific activation studies
7:15 Lower & upper abs region-specific hypertrophy studies
8:09 Why people think you can’t selectively work the lower abs
8:54 Dr. Gains Total Core Programs intro
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It IS possible to preferentially work the lower region of the abs MORE than the upper region, and in fact you NEED to if you want to develop your lower core, get that nice v-cut abs shape, and prevent lower back pain. But leg-lifts or leg raise exercises are NOT how you do it! Because guess what - the lower abs don’t lift the legs!!
The lowest subsection of rectus abdominis inserts on the ramus of the pelvis, aka the bottom front of the hips. NOT anywhere on the femur or leg bone. So all of the leg lift exercises in the world will NOT directly engage the lower abs or any region of the abs at all. Instead, it’ll work your hip flexors, while your abs simply function as core stabilizers, which works the upper and lower regions of the abs equally.
Now for all of you doubters out there who are saying to yourself, “The abs are all one muscle and it’s impossible to selectively target the upper or lower abs.” You need to get with the times on region-specific hypertrophy, and in a minute I will present all the scientific evidence needed to blow your doubts out of the water. But first, I’m going to show you exactly how to completely shred your lower abs in a way that I guarantee you’ve never felt before. And nobody who actually does what I’m about to show you, will ever again say that you can’t work the lower abs.
Both of the techniques I’ll demonstrate rely on a single principle. The one and only movement that will directly engage your lower abs and work them more than any other muscle is called posterior pelvic tilt (PPT).
If you think of your pelvis as a bowl full of water. Rotating the bottom of your pelvis backwards so that water would fall out of the front is called anterior pelvic tilt. Rotating the bottom of your pelvis forwards so that water would fall out of the back is called posterior pelvic tilt. And remember that the lower abs attach to the bottom front of your pelvis. So when they contract, they rotate the bottom of your pelvis forwards, performing posterior pelvic tilt. PPT then is the ONLY way to preferentially work the lower abs! And here are the two best techniques that exist for doing exactly that.
How is regional activation possible if the rectus femoris fibers run from top to bottom?
Well for one, the tendinous intersections through the abs make it so that each subregion effectively has its own origin and insertion points. Secondly, different regions of the abs are innervated by different nerves, which allows them to be selectively activated. However, even muscles that are innervated by a single nerve, such as the biceps or triceps, STILL display region-specific activation and nonhomogenous hypertrophy. Studies have shown that a plethora of factors including the specific angle of resistance, the type of exercise, the range of motion used and degree of actin & myosin overlap, the type of contraction used (eccentric vs concentric vs isometric), the muscle moment, speed of the contraction and more ALL influence which region of a given muscle fiber is worked the most - down to the individual muscle fascicles.
One study found that the upper and lower abs fatigued at different rates depending on the exercise performed. With the upper abs fatiguing faster with curl up exercises, and the lower abs fatiguing faster with supine leg raises.
Watch the video for the rest!
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Dr. Gains, I was wondering can the Chinese kiat jud dai workouts target lower abs? Do you think it’s effective? My problem area is my lower abs. I have a pouch that is hard to get rid off
That was a very good and informative backed by research, can you PLS do one on calf muscles that are stagnant with no growth at all. Would be nice if you could do a vlog showing a unique out of the box exercise backed by research to help us overcome the problems, thx 🙏
I did all those things u asked. I’ve got nothing.
@@coz74 in that case, you must have done it wrongly. Try again, it works!!!
So then reverse crunches are still good for working the lower abs, right? Since I see ur demonstrating an easy variation, wouldn’t reverse crunch w/ ankle weights be effective too? I’m just really trying to find accessible ways to work lower abs w/o requiring tons of gym equipment.
Can we stop overcomplicating the gym? All that there is to undestand is that u have to lift your pelvis, not the legs - effectively curling up - to bias the lower abs. Leg raises do work, you just have to do it with control, slow eccentric and full range of motion. As in completely folding, which will accomplish the PPT. Its just that leg raises are a hard exercise to master, you already need to have strong core to be able to do them without swinging. People either swing and use momentum or cut their rom in half and make it a hip flexor exercise. The only merit to this fancy LEG RAISE VARIATION is better stretch at the end. And you can just use captains chair for exactly that, instead of this cumbersome set-up.
Fuckin facts!!!
Except most people who do a leg raise lift their feet straight out until their legs are perpendicular to their torso.
Knee raises do the trick better, but only if you try to lift your knees higher than normal.
Right this is basically just a very involved leg raise lol
Absolutely, that's why I gave this video a downvote despite him challenging some bro science.
You just have to do leg or knee raises with a straight back and avoid swinging backwards and maybe add some posterior pelvic tilt contraction at the end. Achieves the same without this fancy bs variation
Older girl here , thank you ❤
“Leg lifts DO NOT WORK”
*Proceeds to do leg lifts
Welcome to CZcams clickbaits.
He's not doing standard leg lifts. He's doing posterior pelvic tilts with the barbell/pad on the small of his back so it focuses on targeting the lower abs not the hip flexors.
@@emilysheffer6955don’t bother explaining. These dorks don’t have the brain power to comprehend it
No, he does unsupported leg lifts. So more pressure put on the spine, which as most ppl have weak back muscles, risks damaging the spine. 🙄
@@morts3451 if your back and grip is that weak that you cant hold onto a bar and lift your legs up you need to go strengthen your back with weights (progressively) and do ab workouts on the floor until your back muscles aren't THAT weak.. idk why you would put "most people have weak back muscles" because that's not true either.
I have a 6 pack and I'm 44. Leg raises do work.
No your dieting and fitness regime works.
I have visible eight pack and seldom do any abs work (until now).
This is a great way to target the lower region. There is a difference between visible abs and core strength and stability.
@SilentRio Yes. Some people are genetically gifted. If one doesn't have definition in their abs they must work them out for definition. If they have to much body fat to see them they must use diet to achieve visibility.
@benderdy you nailed it
It generally relies and correlates with your genetics and traits. My advice to you is to seek for help from the person who is experienced or seek from nutritionist.
Great technique, I like how science is placed back into fitness and uses research to back up your theory
Thank you for giving us both the method and the explanations. I hate it when I'm treated like a moron and not being told the reason behind things. Well done and keep them coming.
Did he mention a calorie deficit? (for those who are too fat to show abs?) And that protein needs to be priority while still watching calories?. You can do all the ab work on the planet, if your calories are too high, protein too low and not enough rest to grow the muscle...... forget good results.
He mentioned "shredded", but not calories. ....if you have any experience in this game, you will know that he mislead you .
If you just want to grow the specific muscle itself? Then this video might help.
But he should never have said "shredded" without more information on who might need to cut back on calories till their abs are showing.
@@SurgicaldamageAnd you can be in a caloric deficit and still have a pelvic tilt issue which will make you look like you have lower stomach fat. I know because I've been through it.
@@blatherskype25yep,i've seen an athlete who was short distance runner and Olympic medalist world champion with it,he was JACKED,but he had this problem,i don't know why he didn't got it fixed
@@Surgicaldamagehaving a low body fat percentage is a worlwide known fact to see muscle definition,he is speaking and counting that you know it
Thank you for clarifying & helping others be the the best version of who they are. Stay strong!
I used to do this in highschool. It was one of the only ways I was able to work my lower abs. Since then every bit of advice has made it seem like you needed to do the hardest exercises to really see progress. Thanks for the reminders.
Diagram makes a lot of sense thanks for not only taking about it but showing the actual diagram really informative
Great info Doc! Love it! Can't wait to do this variation. Who knew I was already controlling my abs with a belly roll when i was kid and I still can do that.
Great explanation, makes sense. Thank you for the
Break down on how it should be done.
Thanks for affirming scientifically what I found out by my own. I work on my low abs simply laying on my sofa or bed, butt on the edge. Because the mattress is soft under, my pelvis is able to "drop" but still supported. Then I focus on lifting my hips instead of my legs. Those will go up instead of towards my chest. Works like a charm. Final tip is, when you fatigue, to cross your legs (like sitting/ meditating). So their weight is closer to the pelvis = easier
Thank you for sharing this. I have most of my belly on lower abs. I do not go to a gym, but have started working abs for 2 months. I mostly feel hip flexors and butt doing lower abs, like leg lifts. I do not have a bench, but some dumbells. I also do a HIIT workout 3x a week. eat healthy. cant wait to try this.
🤓👍
That's awesome! Excellent adaptation, and a great alternative for anyone who doesn't (yet) have the lower ab strength to handle the bench version 💪
Ill try like this
@@jeffreyullmer2831 just saying doing an exercises won't make them show or eliminate belly, to lose fat there is only one option, calorie deficit, eat less calories than you consume
It is very rare that a workout video actually introduces a new concept.
This is one of those.
Thanks.
it literally says leg raises don't work then tells you to do leg raises
@@reichlongsausage6692 Then ignore the information. Pretty simple solution to your problem.
Genius. This is really something man. You solved an age old issue. Subbed.
By following physiotherapy channels, I came across the same method.
It works, from the isometric to the isotonic approach.
Don't be afraid to arc your spine. Just don't overload it. Start with alternating hip retroversion and anteversion. Then add movement with the least bodyweight possible.
When using your whole legs and weighs on your ankles to train your abs, then avoid the lumbar arching, at least while developing your strength, otherwise if you overload too much your abs , you will tense your quadratum lumbaris, your lower back muscle, which are not very big and usually not very strong.
But in order to avoid effectively tending you lower back, you have to train the hip retroversion and anteversion to developed body awareness and muscle memory.
Excellent job presenting this,,,well done!
I get the same stimulus by bringing my feet up to where my hands are, controlling my legs both on the concentric and eccentric phase, using my core to stabilise and prevent any of the swing at the bottom. But your barbell method is an ingenious way to get the same work without anywhere near the amount of taxed energy that goes into the stabilising. Thanks for the inspiration!
I like this explanation. It makes sense. Thanks for sharing. I'm definitely going to try to improve on this.
The bench one is HARD but I definitely feel it in the TVA. I have to put my legs straight up or I simply can't do it. My TVA is weak for sure. I've only been doing vacuum cleaners and that one where you lay on the floor and hold one leg off the floor without letting your lumbar off the ground. This is way more resistance! ...Which I need, because the rest of my body is built on strength progressions. I definitely see this fixing my APT! Gotta subscribe!!!
Thank you..great science based information
I remember one single time I felt my lower abs somewhat sore and somehow it was after walking really slow for some km. It was when I realised I never walked that slow for prolonged periods of time in ages and how different it is. I also wear the backpack all the time with some weight, so I have to keep my core engaged all the time to keep my lower back.
Thanks for the in-depth research based information
Thank you for sharing. I could feel this just tucking my lower abs upward and holding for a few seconds. I could never feel my lower abs working in the past. This is my trouble spot.
Well done. He's highlighted something massively overlooked. Clear and concise explanations.. Subscribed.. This fella is spot on..
One of the best NOVEL ideas to isolating a specific muscle I've come across. I kill it when it comes to situps, but I can't even get pass 6 or so of these (bench version).This is now my go-to abdominal exercise. Thank you for sharing!
Wow. I am definitely incorporating this. Great info
You could simply cue posterior tilt when using leg raise variations, although it's good to see some alternatives. Outside of that, pretty solid video.
I agree. Anyone who tries to feel their abs during leg raise exercises figures this out intuitively and most gym goers already know that the abs flex the core.
@@DezDav4 Its really difficult to take the lower abs deep into failure with standard leg raises. All the are better, plus iso machines like the ab coaster
I'm trying this tomorrow with the bench. I got worried because I don't have access to the first set up. I'm glad there are variations. Thanks 👍
Great information. Thank you!
I've been trying to get this down to have better abs, thank you for this.
Honestly I truly can't thank you enough 🙏 ive been training on and off for just over a year now I seen this vid originally about 4-5months back now and fk me the results since then have been amazing 🙏. I always wondered why the bottom 2 were struggling because I'd do standard unsupported leg Raises every week. But once I seen that I was missing the brace I knew this would be exactly what I needed to etch out the bottom 2. Truly thank you and keep helping people because their best 🙏🔥🚀
When I do my hanging leg raises, the end of the movement looks exactly like your bar set up. I definitely feel it in my low abs and upper abs. Didn’t know I was hitting that due to the pelvic tilt. I’ll give the chair version a try as well. When I do the hanging version I engage my lats to shift my hips forward and then touch my toes to the bar. Not sure the science behind it but I found it to be the best ab work I’ve ever done
Any progress on your abs you could share?
@@-mugen-share yours as well
@@truegrit2011 Tbh I havent done these much yet been focused on other muscle groups since the abs are decently strong at the moment but Id love to hit these and see the results
Every trainer I've ever seen teach hanging leg raises explains how it must involve the pelvic tilt, and most people do it naturally from the start. This guy misrepresents the mechanics of the workout just so he can come off as if he has some genius take on it.
Amazing, thank you very much!
Great video, very informative that is backed by research. I love it!
This video should have more likes! I've been saying this for years and people think that I'm crazy. The supine bench modification is personally my favorite. Thank you for this!
😅
@@joshuawattles5096😅
thanks Doc, my brain has been chewing on this for a while now! I kept trying to think through the anatomy to understand how raising my legs was supposed to target my lower abs. I am going to try this, this morning.
@TSoneonetwo
Of course lifting the legs utilizes other muscles than the abs.
The legs is only a weight utilized to load the abs.
That's why you lift your legs slowly in hanging leg raises.
Lowereing the legs slowly isn't only for the negative load. It's also for not swinging.
The pelvic tilt comes automatically when you lift the legs high enough. If you then move too fast, the load on the abs is reduced. That's cheating!
Tks for sharing, great video! Cheers 👍
Good info…
Makes sense..
Thank you 🙏🏾
Thank you so much Michael for the very informative video! I feel lower back pain and hopefully I'll be able to do that! God bless you and good luck!
Planking will save you
@@MediaNewsStream Thank you so much!
You can work the lower abs without back support. By performing leg raises on parallel bars, you can fully rotate the hips forward, bringing the knees to the chest whilst keeping the back straight and vertical. This is virtually impossible while hanging from a pull-up bar, but when raised above parallel bars, the more stable base means there is sufficient power and leverage in the arms, shoulders and back to enable full hip posterior tilt on the raise, and anterior tilt with the legs lowered by pushing the waist forward and the hips back. Both are easier if the legs are bent. Try it! :-)
I stumbled across this once .. supersted lower abs w dips
Your lats and pecs must be very strong to pull off the same move set from hanging.
@@sillymesilly It's much easier on parallel bars.
Yup. Bar raises are killer. You can precision target the abs without the added strain/energy drain of hanging from your upper body (which often limits the intensity and reps I can bang out with hanging leg raises). Bars make it easier for me to skip most of the initial hip flexor portion of the motion.
@@sillymesilly excuse my vagueness.. I was doing dips on the bars, and from dips I went into leg raises. I instantly could feel the dif in the quality of muscle contraction. Also i was able to focus more energy toward the lower abs, since i wasnt hanging.
Good work, really well explained!
I have done this for years on the floor with a support underneath my lower back. It is amazing how much harder this can make your abs work.
Wow! This is GREAT! Thank you❤!
That bench exercise can’t possible be good to your lower back, specially if you already have problems…
Wowzer glad I stumbled across your channel! This video on abdominals is groundbreaking. I’m setting up my rack today to do exercise #1
Thank you SO MUCH!
Finally a REAL SCIENTIFIC precise concise and strictly lower-abs explanation described in detail!
You've just earned a new subscriber!
You have not one like from me, instead you have TWO likes (two thumbs-up)! and my total trust on your expertise! You DO know what you are talking about!
I have had my entire life exercising and working out and I wish I met an expert like you in my early training days, that would have saved me lots of injuries to my aching lower back! It took me lots of pain and many neurons burnt to achieve a natural way for me to get close to your recomendations, and yet, mine was never this safe and precise!
By then, I used parallel bars to monkey-hang on it, letting my body fall heads-down and legs ups, leaving my legs torched in-between to the parallel bars, then, rise-up my torso up and down to heavily impact on my lower abs... can't describe how painful it was for me the very first weeks... and yet, affter three months of this practice, many of my training partners where giving me the eye of envy for my lower abs looked so much more chisselled, well cut and defined than theirs (me being really younger and really early in practice by that time. I was only 15 yrs old of age)...
A lot of people heavily criticized me for this practice and many more told me I could get a permanent serious lower back injury if I would insist on it... after listening so many complaints I opted to follow people's common sense... so I discarded it off my lower-abs routine...
If I would have had the expert advice of a Doctor like you by then, I guess I would have endured and improved this exercise in a safer way and I would have kept on training it correctly.
Startingt today, I'am including this practice now in my lower-abs routine for good!
Dr., Gains, can not thank you enough!
Redmond (Red) Sanders Brown jr.
I do an identical exercise but horizontally, using my foam roller
You can really feel lower abs here, *plus* you can increase resistance easily by having your hands above your head or down holding onto the roller
Obviously you need decent core strength before doing this but if you want to isolate, this is perfect
I also do not have access to a bar at home. What do you do to target the obliques?
es this would be alot safer than what is shown on the bench risking our lower back
@@TormodSteinsholt you can use this for your obliques too, just needs a strong core for stability 👍
@@jamie55555 definitely worth trying with the foam roller 👍
how do you perform this without the foam roller moving ? do you just hold it with your hands?
Nice! I do lower abs with a resistance ball, but getting a hold of a bar or a decline bench is a great idea!! I am 47, and my abs have never been stronger!
This is a very tough/very good exercise, definitely worth the time and effort. Thanks Dr. Gains!
Thanks for the info!!!
I just saw this video and I think what you are demonstrating is totally valid. I have fairly severe lumbar spine problems and I'm always looking for ways to isolate my lower core to stabilize my back. I will definitely give this a try in the next few days at the gym. Thank you for this. I for one think this is on target.
I personally do hollow body holds, variations of dragon flags, and gymnastics rings ab rollouts similar to an ab wheel (adjusting ring height to desired intensity). Good info!
What dragon flag variation?
@@foxy916 statics in either the top, middle, or bottom position, dragon flag raises, or dragon flag negatives. It's usually nothing too specific. Doing anything dragon flag will be beneficial. Just have fun with it and don't push yourself too hard or you may pull something. If you can't do them fully extended, you can do them tucked or however you can do them.
@@chopwoodcarrywater49531 I did a few dragon flags after leg raises and hollow body crunches were getting a bit too easy and it destroyed my abs lol. I noticed that the top set hurt the most and the bottom set the least, so is there a dragon flag variation that targets the lower abs?
@@foxy916 for the lower abs, I'd say hold the flag in the bottom position with your feet about 3-5 inches above the floor. Try 3-5 sets of 20 seconds and go from there if it's too easy. I don't do a lot of volume. I'm pretty sore after those.
Hollow hold and hollow rock is the king for abs and tva
Thank you for this! Confirms what I've been knowing for a while
Learn something new every day, Thank you!!!
This actually works! I honestly didn’t think there would be a big difference. I usually do hanging leglifts 15 to 20 reps. I tried the one that he does on the bench and I can only do 8 to 10 and I felt it right after the first set. pretty freaking awesome 🎉
Thanks for sharing, I'm gonna try the 2nd technique as well💪🏻👊🏻
Doesn't matter what you felt it matters if you can see a difference
@@TejayListerthey matter both
@@WarmPillowForever no
Just did some reps(Beginner) and I can feel it!
Great information and research on the PPT!
Your content is awesome and very detailed. Greta use of graphics to explain things clearly. Thanks.
This looks very strenuous on lower back, and you have to have a lot of core strength and supporting muscles to even begin to do these exercises, letting you know before you hurt your lumbar!
Buddy, there is no such thing as a bad movements for the lower back - it’s all about not going crazy if you are a beginner. “Bad movements” has been debunked various times - basically if you do progressive overload you will be fine - an example would be as a beginner to go straight for 1 rep max 100kg deadlift instead or starting with 20 of 30 kg and working your way up to 100kg
He also mentioned that beginners can avoid hanging their hips off the bench.
Did you even watch the video? Hanging is the most advanced. Pelvis off the bench is intermediate and pelvis on the bench is easiest.
@@MHSenju3000 That doesn't change that fact that no movement is inherently bad for you - it's all about applying progressive overload...
Try Swiss ball sit-ups, it does similar movement but supports the lower back. I’ve found they work upper and lower abs really well. Check out this video (I have no connection to the creator just looked for a video to share that demonstrates it)
czcams.com/video/CAWE87eRD6c/video.html
New anatomy just dropped in 2024
Lmao 🤣
This is a great, clear explanation of how to target the lower abs that makes sense.
The exercise is only as good as the results it can give in relation to its purpose.
That's brilliant. I'm definitely going to try this tomorrow
Looks like a hanging leg raise to me.
Thanks for the great info!
Thank you! I will definitely try it out and let you know my results!
For the bench variation; I think moving your legs toward your head unloads the weight from your abs. Wouldn't reaching up with your feet be better?
Effin brilliant.. Makes total sense and that first exercise mechanically looks bang on. So much information online is part true, mainly true, largely true but this is clear as day.. I'm a Pt and used to run an abs class and realised this after taking the classes so, i'm practically cringing now.. 3/4's of the exercises prioritised hip flexors and the core secondarily 100%. When I realised was when I did "Flutter kicks".. It's practically ALL hip flexors lying down with your back flat until I sat up a little on my rested elbows.. That's when the penny dropped for me..
Hip flexors are important to strengthen since we sit a lot
@@sillymesilly Of course theyre important but, know you're training them and not your lower abs like many think.
Thank you my friend! It's so obvious in retrospect isn't it haha. By the way, I'm always looking for more PTs to join my affiliate program - shoot me an email at support@dr-gains.com if you're interested in learning more! 👊
Great addition to my core work for increasing my front squats. Had been doing similar things on the bench since I cannot hang very long ( still healing from torn left bicep that was not able to be reattached since I had Covid) finding work arounds to get back to reaching my goals. Dr. Gains has been a Tremendous Benefit in the journey!! Thank You Very Much!🙏😊🏋️♂️
I also have a torn left bicep, but mine wasn’t able to be repaired surgically because it tore mostly at the muscle belly. I was told this was better then if it tore ar the tendon but almost a year later I’m not so sure. Hopefully yours is mostly healed now.
@@The_Brew_Dog it is getting better, able to compete in Olympic Weightlifting as a 55-59 Master. Just carful on the angles I use it. Can still feel weakness in certain positions.
Thanks for the tips, doc
Excellent video Doc ...🫡👌👌👌
Amazing graphical illustrations and editing...
it would've been phenomenal if you'd plan for another series on prone variations (hollow hold, pikes etc) with PPT
since numerous people suffering from ivdp, listhesis and post op can't really go for supine FROMs...
Stop by more often Doc!!! We need you
indeed, this is gold 👌
@@AshleyLean wow. What brings you by?
dr gains, your videos are so incredible, and tickle that part of my brain which makes going to the gym fun and intellectual. I also love that you rickrolled us with the truffle shuffle.
This is actually a great idea, thank you i'll be trying it in the gym tomorrow morning.
This is going to destroy someone’s lumbar. You can get the same engagement by doing a hanging crunch with your core engaged and without lifting your knees above your hips. Keep your core tight, toes barely touching the ground, lift your hips in a “humping” motion but don’t let your knees go past hip level. Repeat. My buddy has a blown out back from doing leg raises hanging off the edge of a bench. You need to be really strong to pull those off correctly. Not worth it
I do incline bench reverse crunches.
Is this the same as the 'captains chair' exercise?
Nah, your friend was almost certainly using a high bench and was going too low. This exercise is awesome.
That's a fair concern for some... but not a fair or accurate conclusion. Far more people have blown out their backs doing squats and deadlifts than will ever do so the way you describe. That doesn't mean nobody should do those exercises. There is inherent musculoskeletal risk in any and every resistance training technique. Perhaps I should have included some kind of disclaimer that the bench technique I demonstrated is a fairly advanced move and shouldn't be attempted by people without adequate core strength or preexisting back conditions. I'll take that into consideration for future videos. But it is a very safe movement for most experienced and healthy weightlifters, and when done correctly will actually help significantly to PREVENT lower back pain and injuries, and can even help correct lumbar lordosis (check out this study for example pubmed.ncbi.nlm.nih.gov/24648657/ ). It's also one of the only moves that will truly load the lower abs. And the ONLY one I'm aware of that will place the point of max resistance on the lower abs close to their point of max extension. All others work primarily the second half of the lower abs range of motion, and adequately working the full range of motion of a muscle is key -not only for balanced regional hypertrophy but for injury prevention. The decline variation I showed is a good middle-ground as well for anyone who's concerned. It doesn't hit work max extension as well as the flat bench version... but it decreases the stress on the back. 👍
@@j.c.higginbotham6401 the Roman chair?
I’m proud of myself for finally figuring this out on my own (thanks to my bench) and understanding anatomy…You are certainly right about feeling it ! I’d been doing so many sit-up and leg lifts it was ridiculous but when I started tilting my pelvis, I was soar very soar .At the same time with my sit-ups I put 15 lbs behind my head and only doing 25 sit-ups I got soar like a beginner! It felt great💪
❤
Soar is when you fly in the air, sore is when you hurt. Yes it matters!
@BT-be8rh not sure it matters that much since anyone (including you) reading his comment understands what he meant by “soar”
Thank you so much. Very informative...
Really glad that you touched on how its actual possible to target/work more part(s) of a muscle than another with exercise selection and form variation. I also like how you included that type of hanging knee raise exercise at 2:09 for the lower abs. Definitely going to include it now into my ab routine 👍
I’ve been trying to work on getting lean and finding my abs.I’m still struggling with getting abs. I’m pretty lean. My weight is around 180. I was 200. I do yoga to try to help my body! Thank you for this advice , I needed this!
how tall are you?
6’1 i just did a 20 hour fast to try to help me get lean
Mechanically you're absolutely right, this would be the perfect exercise for the lower abs. I have concerns because the lower back is strongly rounded with this exercise and the natural lumbar lordosis is given up and turns into kyphosis. This can lead to disc problems and later make exercises like squats, leg presses, deadlifts and the like painful and impossible. The natural curvature of the spine should be maintained as far as possible in all exercises. Leg raises primarily work the iliopsoas, but the abdominal muscles are isometrically trained. Abdominal muscles are supposed to stabilize the torso (core) anyway and to do this they have to do isometric, static work. There may be people who can get away with any joint-damaging exercise unharmed, but unfortunately many don't. And unfortunately you only know that afterwards.
Back bridges are a healthy movement. Your spine is supposed to bend (obviously not under heavy load)
@@salj.5459 Who says your spine should bend. Where did you get that? The spine can bend a little because it has to under certain conditions. Otherwise, if it were rigid, it would simply break because it would be too long for levers to act on it. Necessary movements are made from the hips and shoulders. In order to maintain the mobility of the spine, the almost stress-free(!) "camel-cat" exercise is sufficient
@@KeterMalkuth Generally speaking, what you describe is a misunderstanding. Strong muscles are not necessary to secure joints for everyday life. In addition, strong muscles do not secure the joints, but put a strain on them. When a muscle pulls, the pull always starts at a bone and eventually at a joint. The joint must withstand the same pull that the muscle exerts on it. If you keep tightening the rope that pulls on the sail, the sail mast will break at some point. The mast is the bone and joint. The stronger the muscles, the more the joint is loaded. Of course, there is also an extreme in the other direction, e.g. when the muscles are too weak for a task and the load is absorbed by the joint capsule. The tricky exercise shown strengthens muscles that put high loads on the spine in an extreme area. The pressure that the muscles build up has to be absorbed by the passive tissue (in this case the intervertebral discs) on the other side. The intervertebral discs are analogous to the sail mast. In the case of the extreme lower-back kyphosis shown, the vertebrae are no longer perpendicular to one another, but at a sharp angle. This compresses the edge of the disc extremely hard on one side, and because of the larger angle on the other, it actually pushes the disc in that direction. A problem is programmed. It's like putting a cherry stone on the edge of your fingers and squeezing. The core shoots out. It's the same mechanics. This is not overridden by inaccurate comparisons to lions or chimpanzees or the human sleeping position. The spine is surrounded by postural muscles that allow a limited range of motion. The buffers in between, the intervertebral discs, have very little to counteract damage and they heal with great difficulty because they are bradytrophic tissue with little blood flow. The damage that people get in the gym when they are 20 usually only becomes apparent much later. 15 years later they are sitting at the orthopaedist and he then treats so-called degenerative disc diseases. What the degeneration started with, he will 1. not find out and 2. he has no medium to carry it to the general public. A pity
your understanding of what will hurt the back comes from flawed studies of dead pigs, it's outdated. curling your back is perfectly safe for healthy individuals
@@monbeauparfum1452 if the woke generation would put more attention to their body than to their psyche, your sentence would be true.
Will definitely give this a try. Thanks ❤
I will definitely included this in my abs workout starting today. Good timing a few months away from the summer.
so you are doing modified legs lifts, but dont call them leg lifts. RIGHT....
You got him 👍🏼
Shortly 🎉
I do tradition leg raises but i use one of those chin up towers so it also stabilizes ur back like you do with the bar. i know this works because I often can feel it for days later. But as you would know the most important movement is raising the hips to ur chest. I would love to see the rest of your exercises and give them a try for 30 days to see if i can get better results.
Thanks bro. Great video
Great info! Thank you
Every time I try his techniques I’m sore for days. I love it
AND UR BACK IS SORE AS HELL
🔥
You should try my full programs and see how sore those will get you 😜
@@DrGains I can only recommend them to friends cause at the moment I have hit my ultimate goal of low body fat and I am maintaining with a combination of workouts, swimming, intermittent fasting and boxing.
How do you explain all the guys with good lower abs, who have NEVER done these exercises?
😂😂😂😂😂😂😂😂 still waiting for this one
Holistic work still gets you there, just not as efficient
Very well done video...thanks!
Wow man. This was really cool. Thanks alot
Did this two days ago 10>8>6 reps and still sore. Would be really cool to take a peak to the rest of the program.
Check out my new pinned comment - I'm giving out a free month! 👊
Will this help with people that have anterior pelvic tilt? Also can u please make a video on anterior pelvic tilt
If you have anterior pelvic tilt then you should do exercises that stretch out the hip flexors and lower back
Yes it will! Great suggestion - if you have a minute to submit that via my content request form (in video description), it'll help bump it up on my priority list! 👍
This is absolutely amazing & revolutionary, Dr. Gains kudos to you....
Will alter my movements accordingly. Revelatory tutorial!😊
This look like lower back pain big time. Is it!?
The video misrepresents the leg/knee lift, which includes the lower abdominal tilt that activates it.
I touch on that at 3:28. With 99% of the leg lifts that people do there is very little to no PPT, and what PPT there happens to be is largely ineffective due to the muscle moment deficit that I go over. There are perhaps 1% of people who can achieve a significant amount of PPT in a hanging leg raise without the back support... but even then, due to the 90 degree rule, there isn't actually any significant resistance AGAINST posterior pelvic tilt until the very end of its range of motion. And even then, adding the back support and focus on PPT instead of hip flexion will drastically increase the muscle moment and engagement of the lower abs. Just try it and I promise you'll feel an enormous difference.
Thanks for the insight
Dude, you are the man! Much love for this 🙏💯❤️
Looks like lower back pain to me
I just did 5 sets of 5, not sure how my stomach will feel tomorrow, you can really feel the burn.
Literally makes so much sense
Thanks for the video, I've tried leg raises and never felt a contraction. You learn something new everyday.