Use these 4 steps to incredible lower abs if you want a better body and stronger core.
These tips and the video are from Jeff at Athlean X.
4 Steps to Incredible Lower Abs
“If you want to get awesome lower abs then you need to start by avoiding the common mistakes people make when training this area of the abdominals. In this video, I’m going to show you the fastest way to get your lower abs to pop and the 4 steps you need to take to make sure you don’t get hung up along the way.”
“The first key to a six pack is to make sure that your nutrition is not just decent but great. There is no way to get your lower abs to show year round if you cannot commit to anything more than just a decent diet. Men tend to store the majority of their body fat in their lower bellies. It is often the last to come off when losing body fat and dieting down.”
“This means that unless you are locked in on a consistent, high quality nutrition plan you likely won’t see this area get lean enough to really see your lower abs. Now, the method you choose to get down in the body fat range where seeing the lower abs is possible is up to you. Some will swear by 6 meals a day, others by intermittent fasting, others by keto, etc. Honestly, I don’t care which it is that you follow but you better make sure that whatever you choose it is something that allows you to be consistent with it for the long term.”
“Too many diet plans for 6 pack abs wind up being temporary. You lose weight and body fat enough so that you can see the lower abs for a short period of time but wind up putting it all back on because the diet is not something you can stick with. Don’t let that happen to you. Find something that you can enjoy and you will have found your lower abs for life.”
“Next, we have to address the common mistakes made in how we perform our ab exercises. While the rectus abdominus is a single muscle that contracts all or none, you cannot simply perform top down ab exercises like crunches and expect to get the same level of development as if you performed lower ab exercises.”
“Lower ab exercises are those that move from the bottom up. The key to these exercises is that the added weight of the legs that needs to be overcome on each rep is enough to provide an overload and a stimulation of the type II fibers of the abdominals. When these are activated and trained, the abs will hypertrophy a bit and stand out more making them more visible when body fat levels are low.”
“This leads to the next big ab training mistake however. You have to make sure that you don’t confuse simply moving your legs with effective targeting of the lower abs. In order to train the lower ab muscles the right way you need to focus on moving the pelvis rather than the legs. When the pelvis moves, the legs will come along for the ride naturally due to their connection at the hip joint.”
“Regardless of whether you are doing hanging ab raises or lower ab exercises on the floor, the same key applies. Be sure to posteriorly rotate your pelvis in order to activate the lower abs and stop focusing on simply raising and lowering the legs which is more of a hip flexor dominant movement.”
“Finally, you will want to expand your understanding of the core if you want to get your lower abs to show better. This means, looking to stabilize the pelvis from below by contracting the adductors on every rep of every exercise you can for your bottom most abs. This means just crossing your legs and squeezing them together at the knees on most hanging or seated ab exercises.”