Best LOWER ABS Exercise You’ve NEVER Tried!
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- เผยแพร่เมื่อ 25 ส.ค. 2024
- There are a lot of exercises for hitting your lower abs, all of which involve some bottom up movement of the pelvis towards your shoulders. That said, many of these are performed while hanging from a bar which makes them too difficult for beginners and even leads to the forearms fatiguing before the abs on even the most advanced trainees. In this video, I’m going to show you the best lower abs exercise you’ve likely never tried and it doesn’t even require you hang from a bar.
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While we are talking about those hanging ab exercises however, here is why they tend to be a problem. Most often, the person doing the exercise tends to become over reliant on the hip flexors to lift the legs rather than using the abs to curl the pelvis into a posterior tilt on every rep. This can happen either by bad habit or as a compensation for weak abs. Either way, this takes the tension off of the abs and places it on a muscle group that is likely already tight and overactive.
The next option is to perform these same bottom up movements but instead of hanging, you lay on the floor. The issue here is once again the hip flexors can tend to dominate the movement and cause the same detrimental effects mentioned already. Even more, the legs stop becoming a factor in the resistance of the exercise and actually help you to do the move as you get them past ninety degrees of lift.
The good news is, the best lower abs exercise you can do doesn’t require you to have to hang from a bar or lay on your back. All it requires is a dip station or even the corner of a kitchen countertop. If you are going to perform it from a dip station all you have to do is position yourself in the suspended position with your hands on the dip bars and your elbows almost locked out.
You don’t want to bend the elbows too much here or at any point during the exercise since this will shift the focus from the abs to the triceps and cause you to fatigue where you don’t want to. With the bodyweight supported you will actually find that you get a beneficial compressive force into the shoulder joint that can make an unstable shoulder feel much better. The hanging ab exercises while awesome for the lower abs can make it tough on the shoulder of someone that has a rotator cuff or labrum tear.
Next, you let the pelvis drop naturally by dangling the legs. This will help to decompress the spine and cause a distraction force to the lumbar spine and lower back that can help alleviate any discomfort you may have developed from doing lots of hip flexor dominant lower ab movements over the years.
Begin by simply bouncing your body up and down while alternating the twist of your torso as you pull up. Your main thought should be driving the movement with the posterior tilt of the pelvis and not the arms. This will engage the lower abs while at the same time, getting the obliques to fire up with each rotation left to right. Keep doing this in rapid fire fashion for 30 to 60 seconds or until fatigue prevents you from performing clean reps.
If you have never tried this one then you are in for a surprise. You will see how much easier it is to influence the lower abs without having to resort to the hanging ab exercises that tend to cause fatigue elsewhere before the location that you are actually trying to hit. For a complete program that works daily ab training into the overall plan to get your abs popping and ripped like never before, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to get a six pack fast and the best exercises for abs (including the lower abs) be sure to subscribe to our channel here on youtube at / jdcav24
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
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Vimeo cant be reached jeff!
Will this screwdriver work more so if you add a belt with some weight ?
Do you have to fully extend legs or can you bend the knees?..... because the only equipment I have access to is closer to the floor
Thank you!!
What does a guy have to do to find an AthleneX video on best UPPPER ABS I haven't tried =/
Jeff is so lean, every one of his muscles have their own TH-cam channel.
ahahahha lol bro
i actually laughed out loud at this
@@ILikeCHEEZ9 You mean, like, LOL?
Lmao wtf 😂😂
Fuck that caught me off guard lmao. Nice job.
I tear up every time you have a workout for people with messed up shoulders. Papa bless!
Jeff knows the struggle, he see's us!
Taking care of baseball players will do that
Armani papa bless 🙇♀️🙇♂️
What's wrong with yours? My ac joint separated and I fucking hate my life lol
Or lower back.lol
Jeff: “All you have to do now is...”
Me: *throws up*
idk WHY this is so funny to me
@@stonecat676 😂🤣 bro same facts
Don’t eat before working out, if you do wait at least 2-3 hours. Other than that, this was a funny
Now time for face pulls! :D
😂😂
This guy is the best. He’s in top shape but always takes the beginner/out of shape guy in consideration and teaches you how not to injury yourself. Thank you for this.
You know it's a good exercise when Jeff is breathing hard.
He prolly jus tryin to give us mortals hope
You know, I've tried it but didn't feel any resistance, seems to be too easy. Maybe I should do it at the end of my ab workout, when abs are already on fire.
@@djvasforever perhaps its the length of time or that you're really fresh like you've said. There are times when I start doing an exercise that's typically pretty easy later in my workout and its the hardest thing to do because im getting fatigued and my muscle are really engaged
@@ILikeCHEEZ9 Sounds about right
@@djvasforever I dunno...accepted-wisdom dictates that the synergistic ab muscle group should be trained in order from "smaller-to-bigger", so Lower (first), (then) Sides, (lastly) Upper.
Otherwise, the smaller muscles get fatigued during the bigger muscle work and end up "recruiting" the hip-flexors (more) when we eventually get/focus on the Lower or Sides.
how does he always know what i've never tried
hazey he is a physical therapist, loves what he does and... a genius.
And also due to the fact the average lifter does the most basic of exercises meanwhile Jeff looks from a bird-eye view of the mediocre standards and can look past it all for better exercises.
Cuz you sont try anything
he knows because he spent time to study all the exercises then implemented to workouts videos. this helps alot of people like myself to improve and more effective on each muscle group i want to work on.
He lies awake at night...
You can’t work out without this dude saying you’re killing your gains 😂
I was literally at the gym yesterday doing dead hangs and today Jeff uploads a video and the thumbnail says stop hanging. Dammit Jeff!
Greetings from Slovakia. Jeff, as many other people around
the world I really admire you. I´ve been watching your videos since 2011
and I wish one day I will look so good like you. On your appeal to let
you know which topics we want you to cover here are my suggestions:
1. You have done the triceps rope pushaway on the cable
machine with the cable set on a position higher then your head. Is it
a bad option to set the cable on the bottom position near ground and do
this exercise that way - similar to triceps extension?
2. Chest dips and shoulder health issues.
3. Thank to your advice we know that the leg extensions are
a bad exercise. What is your opinion on legpress, hack squat or leg curls?
Are they a bad options, especially because of the pressure on spine?
4. Recently you showed us the best exercises for triceps
long head. What are the best (and also some unusual) exercises for lateral
head?
5. Maybe I have just missed it, but what is your master
tip for legs?
6. What are the best options to target teres major (apart
from wide grip at lat pulldown)?
7. What is your opinion on front squats?
8. I probably haven´t seen you doing rowing exercises
(sitting with cable or on a machine). Is there a reason behind this?
9. In a 2015 video Quick shoulder mobility drill you
used a resistance band and during this drill your arms were
travelling behind your body almost to your glutes. Isn´t it a risky
position for shoulders?
10. First aid by neck pain, neck stiffness.
11. How to target multifidus muscles? Why are they important?
12. How to target abductor and adductor muscles? Why are
they important?
13. Joint nutrition (glucosamine, chondroitin, MSM): real
effects, benefits, dosing.
14. Tribulus, glutamine, carnitine. Do they really have some
benefits or are they just waste of money?
15. What is the absorption percentage of vitamins from
multivitamin supplements and sparkling tablets? Are they worth that money?
16. Pros and contras of drinking plain water (chlorine,
minerals)?
17. Is it true that cardio training on empty stomach burns
more fat?
18. You showed us how to take dumbbells prior to doing flat
benchpress. But what is the safest way for taking them before doing
benchpress on negative bench with head down and then put them back on ground?
19. In a video from 2015 you tried to do the impossible
sit up. Can you do it now?
20. What is the best shoe option for wearing in the gym:
sneakers, powerlifting shoes, bare foot?
21. We already know how to sleep in the right way. But what
body position do you prefer while watching TV?
And last, but not least: Is there any way to get your
autograph? Seriously. (And maybe Jesse´s as well.)
It's a long ass message, but you've posed great questions and topics to cover I have to say!
Damn nigga, one question at a time bruh
Jeff, I wrote about you but you still ain’t callin. Left my name, address, and home phone at the bottom.
Patrik Zbransky...do you love Jeff?
Russell he doesn't want to be bothered I think that is pretty clear now stop it
Jeff’s so damn lean you can see every muscle fiber 💪🏼
Yea ok POG
I heard that wheat fields were flabby until they saw Jeff and became inspired to become Shredded Wheat.
I wonder if it's us guys that prefer the super lean look. I've had GFs prefer me a tad more padded and cushioned too ha ha. Not fat or jiggly, but not the super lean look either. For our educational purpose, it's best Jeff remains super lean though :)
@NathanOaklay1980 Nice! I'm aiming for 8-9 but honestly that's gonna suck the joy out of my life haha I'm a fat kid at heart
@@kill3rw0lf39 I think mine is about 24% at the moment. Living on chicken and green veg sounds depressing.
This video is awesome. I'm an ICU nurse and have a huge passion for health and fitness. I'll definitely show them this. They need to get off their butts and hit the gym haha
Yeah those damn ICU patients are always slacking off on their workouts.
I feel you! Haha
looks like you need to more than your ICU patients
@Austin McCanless lol
@Austin McCanless lol
Just when I realize I need a more effective way to hit the lower abs, Jeff delivers.
You can’t specifically target your lower abs
@@kevinjohnson6549 "more effective way to hit the lower abs" they said nothing about targeting
@@h.oang0802 you can’t more effectively “hit” your lower abs. Your abs is one singular muscle.
@@kevinjohnson6549 I just looked it up and for the most part you're right. I didn't read through the whole article and I still have partial first pick bias so I'll do a bit more research. Thanks
I can't express how much all of your videos have helped me in my personal quest to overall health! Thank you Jeff!
For the first time I can really feel soreness in my lower abbs. This exercise is really good. I hope that I can now achieve the volume that is missing there. Thank you Jeff!
How did u try this even... I mean.. abs are in middle. They will either move lower portion up. Or upper portion down.. or twist . To move the body up as a whole .. it'll be the back muscles . Squeeze ur abs all u want. They're not pulling u up.. right
@@pappoochacha this is a bottom-up exercise. While other muscles are being incorporated in this compound movement, the rectus abdominis, internal obliques, and external obliques work together to help move the pelvis during this exercise.
If he is breathing that hard wjile doing this, i know i shouldnt even attempt lol... im a beginner beginner
Ma, you betta stop.
I prefer to call it C-ginner
Everyone has to start somewhere.
Do some core lifts on your back like how he does in the beginning of the video.
Just even holding yourself up like that for time is beneficial
How to slap people for more wrist activation please
Aedan Mayschak find feminists and bammmmmmm
2:42 don't pretend this is hard for you, Jeff!
*You are so creative, thanks! ✅😀*
ok
This many subs and no replies shhiiit I’m gonna take advantage and just gonn say SUBSCRIBE TO ME I had to sorry not sorry 🌮🍌🍆🍇🍗🍉
@Igotcutefeet69 d
@@igotcutefeet6942 - no thanks. Sorry
No one else gives the type of tips and advice you do on your channel. You give a full explanation of how and why of each exercise. I love this channel!
Dear Jeff, we all LOVE YOUUU
That's a bit strong, don't you think?
Nothing is strong enought for Jeff
I wasn't talking about Jeff.
Definitely going to try this with my clients! Good alternative to hanging from a bar. Thanks, Jeff!
Actually real beginners tends to have the traps and shoulders collapsing and that's painfull for them. You might want to keep an eye on it.
Faster Fitness I
How did you get so much likes? I bet you bought them didnt ya
korneo w surely no one should be concerned with his likes; sheesh lol
dude231ification ...likes is the laboratory created disease created by social media engineers to give us a dopamine hit...and to ultimately get us addicted...
I’ve become inventive ever since listening and learning from Athlean-X videos and have a buttload of ab workouts that are fresh and new. This is GOAT fitness channel
great exercise and you did exactly talk about the issues that emerge when trying to exercise the lower ABS - thanks very much - very inspiring and no nonsense
"Jeff I miss you. Please come back" - Carbs
He eats his carbs
He eats tons of carbs
oh dont u worry he eats lots of carbs
More like "fat"
There are complex and simple carbs
Complex are your oats ,whole breads
Etc
STFU.
Thank you so much Jeff! I get back pain when I work abs on the mat and was so tired of just doing leg raises. Can't wait to add this in and try it with clients.
I’ve scrolled over the thumbnail of this ad for weeks. I’m glad I finally clicked. I love learning new and effective ab exercises
That’s one thing I like about Jeff. He personally demonstrates with shirt off-no diddy-and explains the tweaking of movements
I wish I can get a glimpse at my bottom two ab muscles
Thanks man. I was in pretty good shape in my 20s and early 30s then MC accident! NEVER BEEN THE SAME! Turning 54 this year. Gonna give this one a whirl. Let you know how it goes. Thanks again! ALOHA!
I take my shirt off everytime I watch this guy ._.
R u a girl?
@@brennanlundgren are u thirsty 💦
@@imsentinelprime9279 lmao ( ͡° ͜ʖ ͡°)
I take my pants off....
Same, and then I put it back on and eat cheetah while watching him workout
Your comment about the hip flexors causing more lower back pain is spot on. I've suffered from back pain for years and so many people(inc fitness instructors) misunderstand how difficult it is to strengthen your lower abs with lower back problems. Pilates, the dip/ pull up bar and stand up paddle boarding have worked well at switching my lower abs back on (at beginner level). Thanks for the video! Subscribed.
As someone who used to work out a lot until a car wreck took out 4 of my discs, I can't say how happy I am I stumbled across this video.
I'm with you. I have 4 herniated disks and I'm very limited in my mobility. I allready use that machine at the gym but only raise my knees. Ill try this soon. Maybe a couple at a time looks challenging.
Shieeet, gonna try it some day soon!
1 day or day 1 someone wise once said
@@MoisesEmanuelQ damn
Hey Russian genius I love your magic tutorials. An seen your muscularity is evident. Keep it up buddy. I'm a subscriber.
2 years later...
Hey did you ever try it
Damn, this *feels* effective just from watching! Gonna give it a try :)
I saw the yellow plate behind Jeff’s left lat and it looked like part of his lat and I was truly shooketh Jeff.
injured my shoulder in a basketball game 5 years ago. Hurts when I try to do hanging leg raises, this video has probably just made my night...
Life is beautiful.
Rahul Dabas dont copy others comment
Rahul Dabas 300
Stop liking the comment now please ... I ll do 500 push up tomorrow 250 in the morning 250 in the evening . I don't wanna die 😿
How do we know you don't rather beg for likes and go 10 burgers instead?
Mike Hamilton when you are on keto you can't have burgers lol
Thanks, Jeff. Comforts to know that YOU have a Shoulder Issue. I keep training Regardless of the pain, and I thought that I was lonely at this.
Ive been doing hanging leg raises for 30 year's , It helped relieve low back problems while working as a truck mechanic.
I love how no matter what year it is this will always be relevant
Please do a video on Scoliosis!
That would be very much appreciated.
Keep grinding champ.
Hey I have scoliosis also. I’m a female Raymond. So let’s keep pushing for that video!!!! Cilia Perez
I have scoliosis also. Raymond. That would be greatly appreciated. Cilia Perez
Jeff, could you do a video about scoliosis and lat imbalance please?
Ome I was just doing the hanging exercise today but my shoulder couldn't handle it! I broke my shoulder last year and it's finally healed but the muscles around it are weak and my tendon is tight. I was feeling terrible until this! Thanks so much!!
I had a six pack two years ago watched your vids. Got in a relationship and got fat :( I’m back here to what feels like a start over. Kinda sad. Hard to get motivated like before
You do it 👊👍
Fuck all that bullshit ??!!!!
YOUR A HERO....YOU GOT THIS ✊🏽✊🏽✊🏽✊🏽✊🏽
Also, me too. Covid...I lost weight an wanna keep it off. It’s challenging but I’m doing it 💪🏽👍🏽 you can too
If you're u the t muscle memory it could take like a month or 2 - 3 weeks
I feel your pain man. I was in top shape trying to get stronger four and a half years ago. I gained 75 pounds in that time. The good things is I’m not getting any fatter. The bad part is that it’s a lot harder when you’re more out of shape than the first time. She dumped me back in October, so now I gotta shed all those years away physically speaking.
@@iconofsin5886 we’ve started a routine. Glad to say back in the gym now together. Feeling positive. The drives different then at 24 but I’m getting healthy for me this time and not for the attraction of woman. A biter sweet thing with a goal of being the fittest I’ve ever been going into 30 next year.
All about changing bad routines with good ones. Anytime I want to drink alcohol doing basic task I drink herbal teas instead
Jeff, please make a video about obliques! Whatever I do, I never get to hit them good enough for hypertrofi.
Jeff may debunk me later but I just hang on a pullup bar and do vertical bicycle crunches and twisting l-sit pullups and mine feel and look great.
Lol the title photo for this video had me double takin’. Who blew up Jeff’s left lat !?
damn I didn't even see that🤣🤣
It's a plate
Enjoyed this very much. It is very helpful for me. I had back surgery when I was 54. The surgery was for a crushed and ruptured vertebrae.. I have done Yoga Since since I was 48 and that helped over the years but as I approach 71 years of age I need to get started on rebuilding my core .
Thanks for the info,
I ran into this problem today trying a lower average exercise. I was lying on my back try various leg lifts and KILLED my lower back as I’m terribly out of shape. I’ll try this tomorrow!
I'm convinced Jeff is a cyborg. those inguinals....
ABSOLUTELY LOVE the screwdriver! Hard to beat that intense feeling and connection you get with this exercise!! Thank you so much for sharing!
I am so happy I found this instructor on TH-cam
What's up Jeff. I'm 58yrs.old. I am training for my first over50 Mr.Physique Competition. Your training methods are on POINT. They have helped me shock the muscle. Thanks alot. GRACE and PEACE.🦁💪🏿🦁💪🏿😹💪🏿😹
I was about to search for lower abs exercises. Holy mother of Jesus....are you in my mind Mr Jeff? :))
ThePianist for real, I spent my entire afternoon looking for lower ab exercises yesterday to do today, then he posts this. What the actual fuck???
Joshuah Jones ikr
It's funny. He seems to do that quite often! No complaints here tho.
1 Trillion Views seriously wtf xD
Illuminati?😂
This workout seems ideal for people like me with lower back issues. I've tried Athlean-X workouts before and they were very effective. I am going to try this one for sure. Thanks Athlean-X
Jeff is so fucking real with his workouts that I have been watching him for 3 years and I have never seen 1 comment about him being on steroids
Really helps to decompress the spine. Thank you Jeff!
Whenever I need something Jeff magically knows
This guy is amazing! He reminds me that there are actual ways to looking like a greek God. Of course I don't do any of them. It's just nice to know if I tried I'd look awesome :)
Do some of em and youll somewhat look like a greek god
Oh you try it, it'll be worth it
Every time I do crunches I feel like my hip flexors are being engaged more than my abs and that worsens my anterior pelvic twist. My lower abs are my weakest, will try this today! Thanks Jeff!
Great idea. Doing that this week, so tired of the hang ab work
You have so many core exercises, I can't remember which ones which when I look at my program...
You deserve a Grammy in gym fitness bro been to so many drs and therapy and since I'm following your workout bro I never felt better in myself especially my leg
Definetely a Nobel Prize
Hey thanks Jeff your a real asset to those who seek a heather body !!
When Jeff flexes in the mirror, his reflection struggles to keep up with him.
Keep it up Jeff! Please talk about strengthening pelvic floor muscles!
basically the best way to learn that is to just stop peeing mid stream. Learn how that action feels and then do it while not peeing. Soon you will have better control of that muscle and be able to use it more often.
Tighten at every red light.
Thanks for the info jeff also adding The celtic worrier to our daily watching
I am 'WOWED!" Thank you for that exerciser AB tip! I do have should issues and was never able to hang long enough!
I don’t know why I ever stopped watching these videos he gives the best advice nocap
One like means one drink of water
Rip
109 drinks of water. You're welcome.
109 drinks, may god help you out with this one.
113 I’ll pray for you
Flash flood, nigga
When you realize you also have abs.....
But your fat covers them
Very helpful! Thank you! I have extreme low back pain! And I'm sure this will help me build some core back to be able to be useful in life.
How did it go, any joy?
Just got a tower for the purpose of working my lower abs. I am a beginner all over again. Working on strengthening the whole body. I discovered you a few years ago and your tips have helped me with my pelvis and sciatica. Now I feel strong enough to build and work on my abs. Thank you for all you do!
Mr. Cavaliere, would you consider making a video with do's and don'ts of training for boys 14 to 15 years old?
It would be very appreciated!
Jeff’s gotta have the best abs I’ve seen
I really liked the part you talked about for people with back pain. Could you talk more about that?
Yep, just about every season of football, on my first day of practice, even in college, I strained my hip flexor. Thanks Jeff. I will be trying that one.
Jeff, my abs are just like yours! I just can't see them for the 1" layer of insulation:) Please! Make a video of your meal plan. I'm sure thousands want to know. Thank you.
As always, the best advice in the business. Will try these today.
This is what the lower ab exercise I’ve been looking for thank you. I’m starting it right away
You just solved the issue with my shoulder and hanging exercises
Hey Jeff, I'm a new subscriber and you're absolutely awesome!!!! Can you please do a video on your diet???? Possibly meal by meal??? Finally someone who knows the science of nutrition! !! God bless you Jeff..please respond back????
Jeff, could you do a "How to Fix scoliosis and lat imbalance" please?
i had a problem doing leg raises even though my abs are decently strong I could not activate them through leg raises... the moment I tried this exercise I felt them activate thanks a lot Jeff
I just got arm straps for my pull up bar because hanging from a bar hurts my shoulders. Works like a charm.
Why is Jeff's making face like his teacher gave him hanging leg raise punishment?
Surendra Best comment!xd
LOL!
Too funny
It probably bothers his hernia.
what the fuck are you even talking about?
John Nelson ur mom
The stability with upper body muscles makes it hard for beginners tho.
I am so happy I saw this video. I did some leg raises on a pull-up bar for abs and the next morning I woke up in some pretty rough back pain. Was distracting me all day long. I had a disk / spine injury like in 2010 in middle school and sometimes that pain comes back. When it does... boy I hate it.
So I came across this video because I was suspicious that the leg-raises could have attributed to it. I'm going to give this a try.
Last year I underwent surgery for a disc hernaition between l5 s1, I am currently doing great and have been cleared to work out again. Regarding general weight training I have an idea on what excercises to avoid but regarding ab training I have been searching for a while and haven't been able to find a video or routine to avoid injury. I know some of the ab excercises can be bad for the lower back. If you read this message Jeff, I would like to request a video covering ab training with herniated or past surgery and what to avoid. Thanks, I know this would be of great help to the many people that are training with such injuries or have had them in the past. Love your videos Jeff.
Cool
John HG wait what?
Well that was simple
What's up guys Jeff Cavaliere athlean-x.com...
Made my day
+Athlean X I was wondering if you could do a strength video for people with fallen arches. I would greatly appreciate it.
Thanks so much I have strained hip flexes from hip replacement a and bamb your video inspiring to not stop and give it a go keep rolling out the videos
Abs are made at the table. It’s what you eat. This guy’s muscles are very revealing b/c he is extra lean mostly due to his diet
To an extent.. You can still be very lean with no abs or not good abs. This guy has abs from his diet for sure but definitely from some hard ass work and great knowledge too
Tried it at the gym this morning...sorry but I didn't feel much lower ab activation!
Mabey it’s too easy for you, this is mostly for people who are not strong enough to do a proper hanging leg raise.
I've had major shoulder trauma and now have an artificial joint with very limited movement of my arm, this will go a long way towards helping me recover some strength and flexibility.
You're a life saver, thank you for this information.
Jeff is so right, through hanging leg, knee raises I got visible abs, but at the expense of super tight hip flexors.
Thanks. I have been looking for these over the youtube
*Watches the video*....I uhmm I don’t have that thing, I’m sorry 😅
find two desks and put on either side of you
@@justaregularguy4435 Hmm ok thanks
Soooooo much VALUE from this channel. Thank you Jeff!
Spot so many ppl in my gym, doing interesting exercises these days and it becomes more and more clear, they all watch Athlean-x.