How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing
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- čas přidán 7. 09. 2019
- 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. That’s why I’m going to show you 3 of the best exercises for lower abs you can incorporate into your next intense lower ab workout. If you’ve 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 can’t 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 don’t 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 you’ll want to simply focus on curling your pelvis up towards your shoulders rather than just swinging your legs up. This helps ensure that you’re 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 Captain’s 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 you’ll also put your lower back in a safer position during the roll-out. Then, as you roll out and back, make sure you don’t 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 you’re 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:
builtwithscience.com/bws-free...
MUSIC:
Soundcloud.com/lakeyinspired
FOLLOW ME:
/ jeremyethier
/ jeremyethierfit
STUDIES:
REVERSE CRUNCH LOWER ABS ACTIVATION
www.ncbi.nlm.nih.gov/pubmed/8...
HANGING LEG RAISES EMG ANALYSIS - T NATION
www.t-nation.com/training/ins...
HANGING LEG RAISES EMG ANALYSIS - SUPPVERSITY
suppversity.blogspot.com/2011...
AB WHEEL ROLL-OUT EMG ANALYSIS - T NATION
www.t-nation.com/training/ins...
AB WHEEL ROLL-OUT EMG ANALYSIS - 2006 STUDY
www.ncbi.nlm.nih.gov/pubmed/1...
Subscribe to my channel here:
czcams.com/users/jeremyethier...
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!
Frst...big fan JE💥💥💥💯💯👍....
a complete abs workout targeting every section of the abs!
Jeremy Ethier we never asked for this video
Jeremy Ethier More core for packed abs. I want OBLIQUES since you haven’t done an isolated video on that yet.
tripezs vid plz
1. Reverse Crunches
2. Hanging leg raises
3. Ab rollouts
But I highly recommend watching the video, very proper and useful explanation
sets and reps?
@@tofunari3359 I normally do 3 x 20, but you can lower the reps and build up.
@@someguy4071 That's what Steeve Reeves would do
Thanks. Too much BLA BLA BLA from this guy sometimes.
@@prometheusrex1 The posture explanation is important.
2:00 - reverse crunches
5:50 - hanging leg raises
6:42 - abs wheel roll out
Do pelvis movement
Keep glutes flex
Thanks 👍
HEY WAIT PLEASE i want to get your atention please give this even a small chance as a grain of sand alright just please it will only take you i dont know lets say 5 minutes and trust me it might be the most important message you will hear ALL day❤️❤️
Repent to God before its too late i know this message keeps on apearing every now and then but it doesn't get atention or at least enough atention people wake up and stop living in sin and in worldly toughts and doings its not only afecting your relationship with Jesus our Savior but its afecting you please listen to me give it a try im a very direct person and the truth is many of our friends loved ones known ones and even strangers!! WILL GO TO HELL!! It hurts me just to write this fact and that they will go there now to cut to the chase if you want to live for THE truth and THE Lord you need to repent. Repent? Right now wherever you are get on your knees if you can and shut your hands closed together and start praying this either with your mouth or in your head:
Father God i know that for ME and my family and my enemies and my neighbours you have sent your one and only beloved Son Jesus Christ to live a perfect and sinles life and to die on the cross for all of our sins and to be raised by You on the 3rd day. Father God i admit with my mouth that Jesus Christ is Lord and i will let him in my heart and i admit that i have sinned and i have done wrong by you. We don't deserve You Lord but You died for us so that trough You we may get to heaven. Father Jesus we pray that you help us with our daily strugles and most importantly help us not to sin and be free of our sins and live a new life in Your name. In Jesus name amen.❤️
Now i think that should be a great enough prayer and if you need any tips any help first go to God and Jesus and ask them for directions then either come here and ask me to help you or go on youtube and search david lynn i think is his name hes a very wise and powerful sharer of the gospel even better if you have tik tok go search davidpurther he in my opinion is a very strong person in God and to be completely honest he was the one that saved me him and some more if you want more accounts like brother David ask me and if i will see your request ill try my best to answer
As always may God bless you and give you a blessed new year AMEN AMEN :) ❤️✝️
Seek God. Its not about religion its no about rituals its not about hipocrisy or about a cheap philosophy of life. Its about communion with God Himself, Creator of all existing things, from the smallest atom to the biggest star. Everything has the Hand of God. I know that few will read this message and even fewer will be impacted by it but if you've read this far i heartly advise you to seek the Lord, who died for you took the guilt of your sins, and is willing to forgive you and accept you regardless of who you are, or what you have done. It's your decision. You have the free will to do whatever you want! God bless you bro ❤️if u havent consider repenting bro its soooo worth it luv u all❤️❤️
Because of you I can't get into my shirts anymore.
My wife had a big smile on her face using me as a dress up doll to see what clothes do and do not fit anymore.
Thank you, Mr Ethier.
I dont know why but this is so cute 😍
You need to stop eating so much pizza and stop blaming Jeremy. I’m sorry that your wife is making fun of you laughing and smiling.
@@Zetsuke4 ok
@@kanna-chan6680 idk i don't wanna get woooshed
@@kanna-chan6680 I think so
The editing in your videos just keeps getting better, another great video
Thank you!
Agree with you the videos are well organized and easy to understand.
Indeed! My thoughts exactly 👍
It’s quality content. Very thanks 🙏
3 Best exercises for lower belly;
1-reverse crunch
2-hanging leg raise
3-ab wheel
It’s correct, isn’t it?
Negative
🙄🤔
Dogru
Please maintain your nutrients supply
@@itchylungs8345 😂💀
This is by far the best workout plans on lower abs clearly explained with perfect amount of editing ever in CZcams!
Coninue your great work Jeremy! 😊
Was looking for a bench for hyper back extensions, sit ups, and flat bench. czcams.com/users/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
I’m a certified personal trainer and I learn something new from each one of your videos. Love your body, voice, and the presentation with the charts and stuff!
Such a Nice feeling When a guide/tutorial confirms you've been doing it right all along.
Yo I just implemented this into my lower ab workouts and I definitely felt the difference. For years I’ve been trying to get lower abs and no success. I appreciate the amount of research you do for your content Mr. Ethier. Keep doing what you do.
did it work ?
HEY WAIT PLEASE i want to get your atention please give this even a small chance as a grain of sand alright just please it will only take you i dont know lets say 5 minutes and trust me it might be the most important message you will hear ALL day❤️❤️
Repent to God before its too late i know this message keeps on apearing every now and then but it doesn't get atention or at least enough atention people wake up and stop living in sin and in worldly toughts and doings its not only afecting your relationship with Jesus our Savior but its afecting you please listen to me give it a try im a very direct person and the truth is many of our friends loved ones known ones and even strangers!! WILL GO TO HELL!! It hurts me just to write this fact and that they will go there now to cut to the chase if you want to live for THE truth and THE Lord you need to repent. Repent? Right now wherever you are get on your knees if you can and shut your hands closed together and start praying this either with your mouth or in your head:
Father God i know that for ME and my family and my enemies and my neighbours you have sent your one and only beloved Son Jesus Christ to live a perfect and sinles life and to die on the cross for all of our sins and to be raised by You on the 3rd day. Father God i admit with my mouth that Jesus Christ is Lord and i will let him in my heart and i admit that i have sinned and i have done wrong by you. We don't deserve You Lord but You died for us so that trough You we may get to heaven. Father Jesus we pray that you help us with our daily strugles and most importantly help us not to sin and be free of our sins and live a new life in Your name. In Jesus name amen.❤️
Now i think that should be a great enough prayer and if you need any tips any help first go to God and Jesus and ask them for directions then either come here and ask me to help you or go on youtube and search david lynn i think is his name hes a very wise and powerful sharer of the gospel even better if you have tik tok go search davidpurther he in my opinion is a very strong person in God and to be completely honest he was the one that saved me him and some more if you want more accounts like brother David ask me and if i will see your request ill try my best to answer
As always may God bless you and give you a blessed new year AMEN AMEN :) ❤️✝️
Seek God. Its not about religion its no about rituals its not about hipocrisy or about a cheap philosophy of life. Its about communion with God Himself, Creator of all existing things, from the smallest atom to the biggest star. Everything has the Hand of God. I know that few will read this message and even fewer will be impacted by it but if you've read this far i heartly advise you to seek the Lord, who died for you took the guilt of your sins, and is willing to forgive you and accept you regardless of who you are, or what you have done. It's your decision. You have the free will to do whatever you want! God bless you bro ❤️if u havent consider repenting bro its soooo worth it luv u all❤️❤️
@@nobody.saf3 takes time, maybe wait another year
bulk and gain muscle in that area. Jeez
I’ve been following your exercises since June 2019. It’s now September. I know it’s only 3 months but I look great! Thanks bro! You made me better.
Legit I just tried this and really focused on the posterior pelvic tilt and holy sh****t. Really makes a difference. Great content.
Thanks for clearing up the reverse crunch, I was doing them wrong. I'm getting pretty fit from studying to your videos, thanks Jeremy.
Thanks Jeremy! I have been doing ab wheel rollouts for more than two decades and didn't realize I was doing them wrong. All the other advice regarding the other exercises was very helpful as well!
not only is your camera quality, editing, and overall quality is excellent, but every word you say has so much significance and your wording is very articulate and clear. Keep up the good work!
Your videos are among the best on CZcams. Focusing on form and giving us the cues such as ‘a string pulling your mid back to the starting position’ is extremely helpful. This is top shelf free content. Keep it up man
Thank You so much for this vid Jeremy. This is so informative. Been looking for this! 👏👍
YES! Perfect timing, Jeremy, I’ve been struggling with lower abs. Wanted to see your video style’s take on it.
did it work?
I may not be subscribed to the right channels but up until now I've NEVER seen a video giving the best tutorial, IMHO, for how to perform the reverse crunch and hanging leg raises.
Thanks Jeremy and stay blessed 🙏
it's really nice how you include expert studies to convince the viewers and reinforce your points. Good job! keep it up.
In love with the awesome content you upload Jeremy, Thank you!!
Instructions is so cool combined with a good editing got me amazed..
Incredible clear and accurate explanation. Great examples. Amazing. You nailed it bro. You’re professional, informative, educated, well-spoken, you got it all. Thank you.
the quality of your videos and information is amazing. thank you so much. I look forward to seeing the growth your channel it so deserves!
Amazing editing with a simple and attractive execution. Well done
This is the ONLY “Lower Ab Workout” video that gave me an exercise that I ACTUALLY felt in my lower abs. Specifically 2:48
I tried everything & this SAVED MY WORKOUT!
PERFECT EXPLANATION!!! Fof me a non-native english speaker the slow and calm EXPLANATION makes so easy to understand. Jeff speaking it's so fast that become really confusing. Thank you!
I appreciate how in depth your videos are, thank you! I really like hanging leg raises, but it can bother me back sometimes. I will try the tilt and make sure I kept it that way. Thank you.
Your videos are always very well presented and exercises are demonstrated in an easily understood way. I only have one minor remark. On the way back on the ab wheel roll-out you don't have to keep your core in a static hold. You can make the most of this exercise by actively crunching on the last 30% of the way back to starting position.
So underrated one of best fitness CZcamsrs out there
Bro you produce the most authentic and legit videos our there, packed with accurate info and emphasis on good form. Keep up the great work!!
Hey Jeremy! Just wanted to say thank you for taking the time to make such well made videos. I have lost almost 20lbs and starting to feel stronger and happier!
Wish you and your family a happy and safe holidays and a great 2020! Cheers my friend!
LOL, a great 2020.
Fr
ye he sent that comment for 3 years ago fool
@@NoFapInsights.
This guy probably perfected every thesis during his school days.
Gosh, you're such an angel, not another jerk showing off but actually combining science and demonstrating the difference of a right posture!
Great explanation!! I love this visual style, it's showing extremely good how to perform - and how not.
Thanks!
If you’re named “jeff” you’re by default a fitness influencer
K
or nippard
or seid
Cavalier, nippard🤔😂
What does jeff have to do with Jeremy? You mean J not jeff
After 6 years keeping my abs roller in closet. Now I will take it out cuz I KNOW HOW TO PROPERLY PERFORM THAT MOVE!
Phenomenal lower abdomen tutorials with the evidence to back it up! Well done 👊🏾
I just love this man's demeanor! So calm and collect!!! ❤❤❤❤
Nice breakdown on the correct form for the ab wheel 👌
All these years not getting the most out of my leg raises....god damn it
Consistency is better than doing an exercise properly for a week or two then giving up.
@@-TK- consistently wasting your time👍
@@nateinsane4023 plenty of dude's getting jacked doing trash exercises.
I am curious, despite your bad form for years ... have you seen any decent lower abs development?
@@ehaitem Decent enough, I think that's just because I started doing them weighted, I just wasn't crunching up as tight as he showed in the video and I suppose it was just part of my core workout
Finally, back to good videos. You’re doing your best when you’re offering unique information that no one else is covering. Those other videos where you were just remaking stuff from other creators were just bad. Glad you’re back to original work.
Im amazed by the quality of this video and how well you word things. Thankyou sir
Liked, subbed, shared, and now commented. Thanks for the content, Jeremy.
Edward Chong ok
If Jeff Cavalier is my dad and Jeff Nippard is my uncle then Jeremy Ethier is my big brother
If their name doesn't start with a J i don't want it
that oddly fits really well for those 3
I've just started gymming and ur videos are helping me to correct LOT of mistakes I might be doing, at the right time...Thanks Jeremy😊❤
high quality work Jeremy. I like the detail of how to maximize effective technique of the movements + you use of evidence from the academic journals. Keep up the work man your work stands out vs the hundreds of other fitness YT folks.
Wow, thx a lot, really needed this video, have this exact problem!
Best Video Ever on Lower Abs!
There can never be anybody that can give awesome videos and tips just like jeremy either did, how i wish one day i could meet you
First time that a CZcamsr has accused me of doing my exercises with improper form - and been right! Posterior Pelvic Tilt for the win. Thanks for the tip
Definitely the best and well put together info and workouts the way you use data to back up your workouts is dope man keep up the good work you're definitely my favorite work out tuber 🤘🏻🤘🏻
I just love the way you explain stuff and the tone you have. Bravo
I like the way you talk, very calm
Great video, an area I need to target badly I have abdominal tears which I've had for years. Doctors didn't want to operate though which is baffling because they won't heal themselves, so I tend ignore the lower abs to avoid further damage. But these exercises look achievable for me with good technique 👌 thank you.
How come I never knew this?? Can’t wait to try this out thank you soooo much Jeremy you are literally changing peoples lives forever
This might be the most scientific and specific workout tutorial video I have ever watched. Thanks
Make a video about the best exercises you should be doing for a stronger core
Dragon flag and ab roller.
@@Rapunzel879 Dragon flag is a killer. The real test for strong abs. I'm breezing through any other exercise, even streight legs roll-outs but dragon flags are still a challenge.
Check out Chris Heria's vids about getting a stronger core.
Do obliques next
Thanks so much for doing lower abs this helps a lot! My fav workout channel.
Side crunches fam, but ultimately most ab workouts are using them. Just do a little more side action. Genetics is pretty big for how they Look/react to training and usually you need to be pretty lean to see them.
@@Zetsuke4 an eight pack but no obliques? You must look nasty
@@KOOLEE88 Yep, My Obliques Used To Be Love Handles
@@nateinsane4023 Obliques bigger than a nutsack
keep up the perfect work! I love your analytical and scientific videos. greetings from germany
This is the best fitness content I've seen in terms of visual explanations and post production value.
imagine dropping that medicine ball during the reverse crunch
ouch
Nothing will happen
Exactly what I was thinking hahah broken nose
Anything with 'medicine' in its name shouldn't hurt that much right? Haha...
David See you probably don’t even realize it... but you’re being a Hater. Because you don’t look like the guy in the video you said the Only Negative thing you could think of.... Instead, just do the exercises, the guy wasn’t Born with that body, he worked for it the same way You could
This guy should make a merch named "When it comes to -"
ey bOss 6 month old Jasmine..... you are not the father
you’re the best fitness channel man, keep doing the good work
loved LOVED the attention you put on protecting the back and using the pelvic tilt!
The 90 degree knees helped with my hip clicking/pain a lot.
Trueeeeeee same
thought ab roller was a gimmick but looks like im getting one right now!
Will Tennyson did a 90s or 80s challenge and the ab roller wasn't easy for him
This helped me on my form for reverse crunches, I didn't know that I had to tilt my hips, was wondering why I wasn't feeling it properly in my lower abs, thanks for this video.
This is my first time watching your video. It is by far the best video as it is back up with a real research facts which many tutorial video didnt.
Who else likes the video before it even starts cause you know Jeremy always makes amazing videos
Please make a video on strengthening lower back.. without involving deadlift and other such exercises.
ANIKATE RAJIV hyperextension
Performing superman's
@@imdaking1337 👋👋👋👋👋
Any pulling motion hits the back. Do any form of row (only depends on how u stand) or wide pull-ups close pullips or any pull up (only depends where hands are)
@1life To live How evil you must be to reply so rudely and sexist at a simple question.
Best descriptions! Thank you!
Thanks Jeremy, this makes a lot of sense. Keep these videos coming! Be Great
Who else has abs but can’t get the lower parts to show
I pray that God blesses and provides for you in each and every way. Let the Lord give you all your needs/hearts desires in his will. May he provide for you and your family financially as well as keep you all healthy and bless you with a long life. In Jesus name I pray, let God heal you and your family of any problem, disease, or health issue. Amen!
For some reason I can’t see my upper instead lol
Try the 30 day Carnivore diet . You will drop a waist size. But 31 w pants are hard to find.
Bruh same
Hanging knee raises and ankles to bar fixed that for me. Also try the 30 day carnivore diet.
I'mma be looking like Ace hood by March 😂 let's goo💪💪
Had an amazing workout following your instructions! It really works! Thank you Jeremy
THE BEST! THANKYOU SO MUCH JEREMY. MORE QUALITY VIDEO. GODBLESS
I'm a simple man. I see a Jeremy Ethier video, I watch and like it.
Didn't see my upper abbs in years let alone my lower abbs If they ever exist !!!
Hahaha
Great Tips.. Its my Recovery Day.. so i’m On my Back Watching u.. I love The Hanging leg Raises The Challenge is Great
Great video!!! Always look forward to all your new content!!!
Damn , fitness instructors be coming outta da woodwork lately!
If your a female : you are supposed to have a thin layer of fat On the lower belly protecting the uterus so the lower abs are much harder to define if you are a healthy woman
Then why does my lower belly stick out so much
Stop it with the excuses there are a lot of women out there with defined lower abs
@@ibsaana3844
Kinda gross. I prefer light abs or a flat tummy. Still looks good and takes work
@@ibsaana3844 doesn’t mean it’s necessary good. Biologically women should carry a higher body fat percentage then men to stay healthy
@@ibsaana3844 its not excuses its facts
I really enjoy watching your videos, keep up the good work and have a great day 😘
One of the best exercise information sites out there.
Damn watching this makes my lower abs starting to hurt
these shorts say, first i'm going to do some abs, but then i'm going to deliver your mail
I love the graphics for conceptualiziation. It really helps me understand.
Very good, Jeremy. Doing the hardest lower ab exercises everyone hates, and a majority dont do.
imagine you accedently loose the grip of medicine ball while performing reverse crunches
yeah it's actually not too hard to hold it in between your legs tho haha
Instead of doing reverse churches, what about doing dragon flags? It's kind of similar but it requires more strength
Jhonny Bravo doesn't dragon flag need lat strength? me as an example can do reverse crunches but not even one full dragon flag..they're not in same group.
First time watching your videos but really well done and straight to the point. Thanks!
Thank you so much. Unlike others channel, you advise very detail on the correct form and root cause to fix, and very straight forward.
I always get back pain doing lower ab workouts :(
Try to get a neutral spin/lower back at each rep before executing it.
Science-based PC muscle workout plz. Need to know how to program kegels into my routine.
@Christina Reynolds personal computer?
Jeremy these videos you're doing sure are good. I'm super pumped every time I see a new one released. Thanks for adding great content to the community!!
Absolutely!!
Thank you for the steps. I could really feel the differences after contracting my abs while doing reverse crunches. Have never felt my lower abs before !!
Lower ab exercises are my least favorite. That being said I'm going to try the reverse crunches tomorrow
2:00 your welcome