The Best Exercise for "LOWER" ABS & FAT LOSS



okay it's time for a last exercise for leg day and that's lower abdominals remember training the abdominals does not necessarily burn fat off that area it's a fairly small muscle group it's not going to do all that much to raise the metabolism all of your leg training for this workout like squats and leg extensions and leg curls have done much more to raise the metabolism and to burn body fat remember that extra muscle tissue is what's responsible for getting fat off the entire body actually squats and leg extensions probably have more impact in burning fat off the lower abs and then this exercise we're about to do conveniently I have a subject Robin has been nice enough to volunteer here it's a lot easier than doing it myself go ahead and bring your knees up here Robin feet down there's a few different ways I want to show you to train the lower abdominals safely remember wag lifts anything where your your feet are out far away from you and you're arching your lower back works the hip flexors it really doesn't put much emphasis on the ABS what we're trying to do is basically rotate the the pelvis bone to the sternum so when you did upper abs you pull down you went sternum to pelvis that works more the upper abs when you do lower abs are bringing the pelvis to the sturm it's the opposite direction and you can't help but work up or when you work lower I mean they do kind of contract together but this does help isolate it and I find if I work ABS if I split them up at least you know do a little bit of my abdominal region each and every workout it really helps you focus a little bit more on diet and just kind of stay back into your entire routine helps you keep accountable on dietary principles and cardio and just keeps your whole program in check this is probably the most basic way to work lower abdominals all you're going to do keep your hands down like this and just bring your knees back towards your chest all you're doing is a rotation of the hips just a little bit and then back down tapping your toes to the to the table of the mat around the floor just like that now this motion go ahead and bring your feet up for a second this motion right here anything past this is more hip flexor it's not really getting the abdominal muscles all that much so you really don't want your knees to go that much further than this like a 45 degree angle at most so what I tell people is to touch your toes tap your toes down to the table and then rock back so by doing this if you tapped anything other than your toes like your entire foot or your heel you'd be tempted to go further away you'd keep your feet farther away from your body you can feel your back start to arch and slowly back down just like that so that's the first basic exercise for lower abdominal training now Robin here is a mother of two twins so she's in phenomenal shape considering or even not right but uh we're going to do a little bit more advanced principle here going to bring your knees back to your chest and now rotate pushing your fingers into the table so your hips actually going to rise off the table a little bit and then back down tap your toes so dig your fingernails dig your energy or think just like that this is actually much more direct exercise for the lower abdominal muscles because the hips are coming up you want to breathe out while you exhale breathe out on the way up slowly down tap the toes all the way back hold it feel a little tougher right or you can just go until the hips just touch and go right back this involves really no hip flexors whatsoever okay take a little break so that's one exercise for for the lower abdominals you probably felt it a little bit feel free to push in there digging with your fingers and get some leverage because you're going to attend a tilt towards your lower body you want to push against it now you could do this with your hands behind your head or on your chest and do a upper-body crunch at the same time but we're trying to basically segment the the body part segment the abdominals into different regions upper abs one day lower abs and other obliques another okay one way of providing resistance on your lower abs is to cross one foot over your knee just like that okay now the tightness of your glute muscle the gluteus maximus medius and minimus back behind your right hip is actually going to provide a little resistance now when you do the same exercise go down and tap your toe this ankle this right ankle is actually pushing against the left knee so it provides a lot of resistance these are very very tough you keep going to them done talking okay the now just like I mentioned before when you're training obliques if you have one if you're training one side you don't want to do the same side every day first so some days you're going to train your left side first some days are going to keep them trained your right side first and alternate you could do like five one way five another way back and forth and slowly down that's good it's good do you feel this a little bit don't forget to do the other side and you can rest a little bit in between that's a full set you go to the point of probably close to failure so you want to take a break in between and recover and then go ahead and and do the other side do a few just to check for him now remember if you keep your foot close to your body and only tap your toe you're not going to use a hip flexor the foot comes away from your body back down like this this leg the right leg in this case goes more than 45 degree angle and you start to feel a little bit of an arch in your lower back so be very careful just to tap your toe on the way back down you don't think about anything else other than tapping your toes bring it back try to get a little bit of a pause rock your hips if you can if your back doesn't bother you at all when you do this and down that's good so some days do one leg for some days do the other leg first but make sure you get them both okay a little bit more advanced exercise now for lower abdominals and there's a lot of different things you can do you can do Aboriginal straps you can do hanging knee lifts and there's a wide variety of exercises I'm trying to show you some safe ones that will accommodate most people regardless of their current state of health ok this is gonna be a modified leg lift we're not going to do a leg lift going all the way to the ground because that involves the hip flexors and arches the lower back so what I want you to do Robin is place your feet up like this and bring them down to my hand right here that's about as far as you ever want to go this direction anything beyond that you can feel your back start to arch so right to there that's a safe position so feet right to my hand here go ahead and ring your feet back to my hand there just like that so basically that's the range of motion now if you get a little pause here in the fully contracted position it's better and it's harder hold it and then slowly back down breathing out while you contract concentric lis breathe out slowly back down with abdominal training we're still trying to fatigue the muscle within fifteen repetitions or so so in order to do that you have to move very slowly when you're doing this you go a little bit lower down here okay now if you want to do any more of a range of motion without injuring the lower back you may want to provide a little support to your lower back with your hands bring a few down for a second put your hands and fists and you're actually going to sit in the back of your wrists okay hands apart just a little bit and hands going to be this direction so you're actually going to make like a little bit of a divot or a pocket in the back your wrists just provide a little lower back support your gluts are going to kind of sit in there your your hipbones now bring your feet back up might feel a little bit better okay do the same thing you might be able to go a little further down without your your lower back arching and you can come back a little farther this way if you want as long as your lower back doesn't bother you or a little bit more difficult here we're going to go like this into four stages up and then try to push your feet up towards the ceiling down and down so it's like a four stage movement up down down that's the exercise out up good hold on one second if your legs are straight in this position and you go down that's much more hip hip flexor involvement so you always want to have your knees slightly bent in this position okay try a few on your own and try to get that pause at the top breathing out it's supposed to be hard you only supposed to do less than these listen this many so that's a more advanced way of doing this bend your knees almost have elbows back down and that's it for lower abdominal training start maybe with the first the first rock back so you can remove your hands if you like start with the rock backs maybe progress to the one leg over the knee one ankle over the knee and then use this as a more advanced training principle that's it for lower abs you finished leg day and congratulations we're going on to the next day pull day

47 Comments

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  15. I think reverse elbow to knee crunches are better than these personally. Loosing 130lbs doesn't happen being lazy. 

  16. the food program  is important to for abs doing 15 min of hard abs work every day low of water and good exercises and here you go and the rest of workout with the other muscles group

  17. actually i feel my upper rather than lower for this workout D:

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  29. I've always had trouble trying to lose weight and build up my lower abs. This video is really worth watching. I haven't thought about serious training, I guess it's never to late to start.

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