How you can (Finally) Target Your Lower Abs



Video taken from the channel: SuperHuman You


Workout to Get Lower Abs Fast (7 MINUTES!)

Video taken from the channel: ATHLEAN-X™


How I Workout Lower Abs From Home Chris Heria (Follow Along)

Video taken from the channel: CHRIS HERIA



Video taken from the channel: BarbarianBody


How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing

Video taken from the channel: Jeremy Ethier


5 Awesome Lower Ab Exercises (FIX YOUR FORM!)

Video taken from the channel: V Shred


4 Steps to Awesome LOWER ABS! (Works Every Time)

Video taken from the channel: ATHLEAN-X™

Extend your arms toward the ceiling. To initiate the movement, tighten your abdominals and slowly lower one arm toward the floor alongside your ear while you straighten the opposite leg. Only lower your limbs as far as you can without letting your lower back arch. Return to start and repeat with the opposite arm and leg. Do 2 sets of 10 reps per side.

Five Exercises to Target Your Lower Abs Forearm Plank. This classic core move hits every inch of your abdominals while also strengthening your back and Leg Raise. The leg raise is a trainer favorite for targeting the lower abs and can be performed.

The lower abs, containing the transverse abdominum and the obliques, are crucial for improving the core’s performance and to target them you need to incorporate more functional patterns of movement into your abs routine – twisting, rotating, extending and flexing movements can help you develop your entire abdominal area and increase your strength at all your major lifts. Core exercises that target your rectus abdominis muscles help you sculpt your lower midsection. Add these moves to your next lower abs workout to feel the burn. 1) Reverse crunches The first exercise enables us to target the lower abs by bringing the pelvis up towards the shoulders. Sadly, even though this is a well-known exercise, many people don’t perform it in a way that targets and activates the lower abs.

A mistake I commonly come across is that they’d aimlessly swing their legs up and down. Target your lower abs!4 moves to help target your lower abs and help tone your lower belly. There’s more to abs than sit ups, mix these in to your help completely work your abs! #GetaPlusFit #TrainingDoneRight #ProperFormisEverything #ExpectaHigherstandard #Fitness #okc #Weightloss.

Posted by A+ Fitness, LLC on Friday, January 11, 2019. There are more studies coming out finding you can better target your lower abs with the proper exercise and queuing. To get rid of that layer of fat on top of your abs take a look at The Flat Belly Formula system to rapidly melt away stomach fat. Lower Abs via.

The ‘lower abs’ refer to the different areas of the rectus abdominis, which are the muscles that run vertically from the sternum to the pelvis on both sides of the abdomen. There are several ways to work out your abs, but it is challenging to come by an exercise that targets the lower abs alone. The Lower Abs are that hard to target area.

It’s where the infamous pouch likes to hang out. Instead of tucking it in try doing these three lower ab moves to really target your lower abdominals and shape them up fast. You can do each move for 30-60 seconds, depending on your fitness level.

To further challenge yourself and your core repeat. 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.

List of related literature:

LOWERING: Slowly lower them to the starting point, never allowing your abs to disengage or your lower back to arch.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

At the top of the movement, deliberately give an extra squeeze of the abs to achieve total contraction, then release and lower your shoulders back to the starting position.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

So you crunch your abs slightly, tuck your chin so your gaze changes from downward to forward during the motion, bring your ribcage down at the bottom of the movement—keeping your back slightly rounded—and maintain that position as you elevate your hips into the top position.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Plank on knees (easier): Lift up on your knees, keeping your abs and glutes tight and your spine lengthened.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Without allowing your lower back to rise or round, brace your abs as if you were about to be punched in the gut.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Keeping your rib cage down or in a neutral position, flex your abs, and pull your abdominal wall in as far as you possibly can.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

deepening the scoop of the abs. • exhale with control as you lower your body to the starting plank position.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

Lower the legs slowly, keeping the tension on the abs before bringing the knees back to the chest for the nextrep.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

At the top of the movement, “crunch” your abs together for a 2 count and then lower yourself down.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

Try to keep your abs tight throughout, but do NOT hold your breath.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I was so sure all these years I had been using my abwheel the correct way but noooooooooooope. Thanks buddy, very much appreciated as lower abs are my big problem area..even with the best nutrition possible(partner is a nutritional therapist)

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • I’m at the toning stage of my fitness journey in 2018 I started and weighed in at about 245-250 I now weigh 159 I lost the fat to be mostly muscle I had to start due to being homeless with a new born on the way I needed the entertainment to grind had two jobs and now he’s almost 2 his mother works I raise and teach him at home till he will be able to go to school if things normalize

  • Hey Jeff! Loving the content in your channel. Been using your videos focusing on chest, abs, glutes.

    Back in March this year I began a ketogenic diet with my weight at 243lbs (31yrs old). I lost weight before by working out predominantly when I was in college. However, work and house chores kinda takes over now. Ketogenic diet has actually helped me get over the hump and has greatly improved my health and my figure. As of writing this I am 192lbs (-51lbs). I don’t put my eggs all on the diet. I do go on walks for at least one hour a day on weekends if weather is good. If not, I use my home stationary bike for 30-45 min. This includes after work sometimes.

    As for the diet, I want to say it has been easy to maintain and hold myself to. My family is also very mindful of it and cooks meals for me accordingly when I stop by for dinners/gatherings. Sometimes I even cook them keto alternative meals like chicken crust pizza, which everyone loves. I don’t really abuse pork products like sausage, bacon, etc.

    I do want to know if there are any overall concerns you may have with the specific diet regarding health concerns that I should be aware of.

  • Jeff’s videos are always jam-packed with in-depth info. I’ve never heard him say ‘erh’ or ‘um’… Neither has he ever waffled on or pissed around making things more ‘entertaining’. He always gives you no BS and real knowledge.

  • Yes, my question is if you do use the Gymnastics rings and do L-Sit can you also do the running that you mentioned by holding standing with the rings? Love your channel! ��. Do you ever use rings? Thank You!! ��

  • You look unreal..i want my abs like yours…i always get great tips from you…this is the irst time i have ever heard of crossing my doing it now and you are right i feel more activation in my abs…thank you

  • Hey jeff, thanks for an alternative lower abs exercise that doesnt activate my hip flexors. I would like to suggest a 7 minute abs workout for targeting the upper abs. Could really help me change my ab routines.:)

  • Air sprints are seriously fucking up my lower back! Are you doing stand alone abs workout far from your main workouts? I do them after my workouts and the air sprint is unbearable after 30 secs

  • I do all of these. Only problem here is stubborn 50 year old cuddly squishy belly fat. I can feel some killer abs under there. My question for the drawing? Using wraps to burn fat? Like around the belly? Do you think they truly work? I see lots of people using them. But, “they say” you can’t lose fat in just one location. And, rolling out those stubborn areas? How about that too?

  • Is this also to lower fat?? Im a regular guy not fat but like a lil skinny mid small type. And was a lot into abs but gave up since covid. Could this also cover the lil fat i have grown and burn it as well?

  • I’m over 50 I been trying to lose this belly fat I don’t know where to start I’m taking protein,doing wrong exercise I need help so for me where do I start?

  • how do you do these exercises without having your back hurt? thats what i keep dealing with is my lower back starting to hurt and causing me to stop the exercise

  • This mans knows exactly what he is doing. Follow his workouts and follow a strict diet. I promise you that you will see results within two-three weeks.

  • Chris can you make some of the workouts on the heria pro app free plz, my parents dont have a credit card and I dont have dumbbells so can you make some free plz

  • I think the overall philosophy toward muscle exercises is that if you know how each muscles work, you know which exercises will benefit them

  • This is my 4th day in a row doing this and I gotta say, tomorrow will prolly be only beginner lvl all exercises, this fatigue acumulates

  • Timestamps
    Rule 1: 0:50 (nutrition)
    Rule 2: 1:59 (not all ab training is the same)
    Rule 3: 3:26 (focus on moving the pelvis)
    Rule 4: 4:55 (change your definition of core)

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up:

  • Hey! Thanks for the informative video.
    My question is about breathing. What should be the breathing pattern when we do these exercise or any exercise?

  • 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!

  • Its 2020 and I have come back to you. Lockdown due to COVID19, but I’m thinking I need to work on my arm strength first. So outta shape �� Awesome vids n Thank you

  • 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.

  • I’ve been going mad with all abs exercices for the last two years, nothing is scaring me at all. That was before trying this side to side shit!

  • Need more of these Jeff but for let’s say a shoulder routine or upper body something like that with minimal equipment many of us here don’t have much. A few dumbbells or a kettle maybe a pull up bar is it. Thanks brother videos are great! Nice job Jessie!! ✌️��

  • Your steps are amazing but doesn’t help. U need to provide virtual mentorship but if u cant then ur video is simply good enough for thumbs up

  • Heyy i just wanted to know at what age did you start calisthenics and how long did it took you to do all of this and become like this because I’m just 15 years old and I wanna do calisthenics too so please do let me know please

  • I follow you Vince I am finishing off toned in 90 days and highly recommend, then will start another still need to decide which one. Would you do a video for transverse abdominis, My lower abs stick out and nothing works, any home workouts you recommend

  • honestly the best workout for abs I have experienced, most of the others either the hip flexors do most of the work, or the abs arent burning but just giving up, I ve done this for a week now, and every time there is a solid burn, and you feel like you are actually doing some work

  • I’ve always felt like ab wheels are a fuckiny joke. Lol. The leg raises on the other hand are serious af and what I would recommend.

  • Hi Jeff, when I do some of these exercises I get a pain sometimes when pulling my torso up at the bottom of my spine that I’m sitting on. Any ideas/suggestions?

  • Hey Jeff I just wanna say thank you for all you do. I got serious into working out and training about 2 and a half years ago and your channel has always been a go to of mine for inspiration, ideas,form, and the why you should lift in a certain way. Thank you for everything bro. Your helping me transform my body daily.

  • Hey jeff I have been following you allong and using ur utube videos and now my physique have improve a lot I just want to say thank you sir…

  • 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.

  • 1:40 laying leg raises 45 secs
    2:35 L sit switching legs 20× (10 each)

    3:25 laying alternating leg raises 45 secs
    4:30 L sit kicks 15×
    5:25 laying knee raises 45 secs
    6:30 L sit flutters 20 secs
    7:05 L sit open and close 20 secs
    7:35 L sit hold 20 secs

  • Does anyone know why my ab muscle cramp up sometimes while Im training abs? Does it have to do with hydration or potassium levels in the body?

  • Thanks for pausing and honestly showing yes it is difficult and it’s fine to take pauses. I didn’t like many other people not taking pauses and it made us feel like we are so weak. Respect man.

  • I’m 10 and I have 4 percent of body fat how to I get abs do I have to do your workouts to get abs and do I have to go on a diet
    Do I have to do ab workouts every day

  • I’m only 13 so I’m burning a lot of natural calories a day but I also play on 4 basketball teams so I burn off everything I eat. So my diets really weird.

  • I am subscribing because youve done a wonderful job with ur video, the information is very understandable and are well explained good job.

  • Hey. I just started doing this workout and I love it. You have another video that is 7 minute ab workout. Are the workouts interchangeable or should I be doing both?

  • Thank u sm for this awesome workout �� ThenX has helped me so much throughout my fitness journey:D im proud to be an elite athlete x)

  • Not sure if anyone can help me…

    But when I do certain ab movements I can feel all my bones near my hip click and move and it’s extremely off pointing for me so I have to stir away from certain abs exercises, does anyone have any idea what this may be? It doesn’t hurt it’s just very horrible to hear.

  • I have to tell myself each time, the pain is the obstacle. Ask yourself why did you begin and fight for that. The soreness is to show you how determined you are to reach you goal so prove to yourself you can do it

  • You’ve probably heard that the muscle works on the “All or nothing“ principal. All the exercises you’ve shown are good and well known, but make no mistake, you are activating the whole rectus abdominis, not just the lower portion. Variety is the key, which means all abdominal exercise are good for the entire abdominal wall, as long as you feel comfortable doing them.

  • Jeff you wonderful bastard! That was exactly what I’ve been looking for to take the stress off the hip flexors. And the progression was excellent. You are amazing! Thank you!

  • When I’m doing them my lower back ends up feeling it..ughhh wish I had someone to watch me so I can correct myself and catch what I’m doing wrong and become more precise

  • This is an actually good workout, I (who has abs but extra fat) found this really helpful and worth while. I seriously hope this man gets an award for his work because he deserves it

  • I have always disagreed with the many claims that you can’t spot train any muscles. If that were true than how on earth do people end up with such disproportionate muscle and fat distributions? Thanks for being one of the first fitness advisors O have heard claim that a certain muscle group can be targeted! Now I am listening!

  • Mannnn I truly enjoy his insight and knowledge. There’s a science behind it all….he’s done the hard research and tests them boom!!! we have what we need. AWESOME

  • started the 22day ab workout a week ago, already noticing a lil improvement! My hip flexors do get in the way though… I think this workout could help tie up that loose end. I suppose I should make this a daily thing as well? At least unitl day 22?
    UPDATE: Yup, definitely doing this everyday. Threw this in the mix for just one day and already felt it working for me!

  • I did for first day and repeated for two times with no pain. I can do for three times with time. But I need my lower abs ��. Any way I liked your video so I gave it a shot.

  • For dragon poles, it’s important to grab onto a bar, or the seat of the bench (not the backpad). If you grab the backpad, you will put too much strain on the pad and snap the backing right off, it’s not made to take that type of stress

  • I lost 15 pounds of fat including the troubling “back fat” area following your advise on exercising. I told all my friends you’re the truth. Thank you so much.

    Much continued success

  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • I was able to do it five total times I am positive I’m the world leader in this exercise and I challenge you @barbarianbody to a dual.

  • I disagree with that ab roller method. Your feet is supposed to be planted to the floor so only your abdomen returns You. Moreover, you didn’t show the standing ab rolling which produces more abdominal power than kneeling ab rolling. In your kneeling method, it’s more of a lat pull you have done

  • I had to get a lumbar disc implant and have been hitting the gym hard, but couldn’t find a good ab exercise that wouldn’t fuck up my implant (thanks army). I just tried the ab roll with my Ez Bar and holy hell, that’s awesome. Thanks man.

  • ABS COME FROM DIETING! I SKIP ABS AND EAT APPLES TO AVOID THE PAIN OF THE WORKOUT ��️‍♂️ I’m working with a 8 pack right now. I’m on the he-man diet. Eating chickpeas and apples �� 24 seven

  • This is so great.
    Some people can’t use hands and same move by sat in Sitting on a chair and holding it well. Good idea.

  • Chris can i ask,what diff does it mke if you straddle L-sit and just holding it…of what effect does it have or they work the same???

  • dont buy the heria PRO app, i bought it week ago and still cant access the pro workouts. sent 5 messages alrdy, still no reply back. they wont give the money back. straight up scamming people. so many people have had the same problem. dont buy that shit..

  • I’m wondering if it’s OK to do abs/obs core workout everyday or should I do every second day like having a 48 hour rest period in between? My question for Chris Heria.

  • I did 3 sets of these for the past week and progress shows‼️this work out still burns more and more every time especially the angled flutter kicks ��

  • Thank I can start to see my upper abs. My question is I have lost 165lbs in the last year and 4 months what would you reccomend for getting rid of the extra skin.

  • Hello Jeff! I will follow your videos and do implement on me every day.
    Can you please make a video of DIET PLAN “EATING” for INDIAN conditions.
    I usually take boiled eggs daily.

  • I’ve always wondered how knee raises can be done without equipment, usually it’s done with by hanging on a bar, Mr. Heria, you’ve answered my question, knee raises is one of my all-time favourite ab exercises, along with leg raises, by the way, Happy belated Birthday, Mr. Chris Heria, I hope you had a good day filled with excitement, peace, love and tons of joy

  • How long should you exercise for each day??? Also should you eat before you exercise early morning…..Eg:cardio, running, i get different answers…..thanku

  • I saw your videos a couple years back and I thought you were amazing then a week ago I was trying to remember your name so I can finally start my fitness regime but I couldn’t find you. And suddenly you appear in my recommendation and seeing how much you grown makes me smile. Your videos are on a different dimension keep up the amazing work. You will become an Icon one day I know it, at least 100million followers I predict. Hit me up ���� I want to be part of your journey) ��

  • Is It Just Me Or Is The L Sit Actually Insane. I Can’t Even Get In The Starting Position Because I Don’t Even Have The Arm Strength. Then Again All I Have To Use Is This Bench That Is Really Bad Haha. But Seriously The L Sit Is Crazy

  • Hi Jeff. Your enthusiasm is commendable and your videos are very informative. Thanks a lot for spreading awareness about muscles and diet. As regards this video, i have a few questions hope you have time to answer.
    1) How often in a week should i exercise my core?
    2) I keep sitting for long hours because of nature of my work. What kind of problems i might face if someone like me uses pelvis for lower abs?
    3) Can i do the lower abs every day? Say a few reps every morning?
    Thanks again man! You are doing a great job!

  • This thing kicks my ass. I pepper it in my week to specifically target those lower abs and it’s made in such a way anyone could do it. Thank you Jeff!

  • You cannot out train a bad diet. Abs are made in the kitchen not the gym. The gym is for conditioning only as well muscle growth stimulus.

  • holy shit that second one is hard asf for me and im 14 btw i couldnt do the whole 30 seconds but ik i atleast did 10 or 11 and the rest i could barley do tbh��

  • 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!!


  • Thank you, Jeff. I’ve been trying to work on my lower abs and have been having a hard time. These have been killing me, but I’m starting to see a difference and it feels stronger! Looking forward to what workouts you have next!

  • Just remember to tell everyone that you get those muscles doing free weights and that these exercises are for tendon strength. An $800 a month nutrition is needed too. I’m 67, been doing these exercises since the 60’s and I’m still skinny. But I have really good tendon strength. Having earned a 4th black belt kind of helps too. It’s all designed to keep me from getting older (looking).

  • 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

  • Thank you so much, because my top &middle is coming in nice & I was jogging alot more lately in hope that the bottom would eventually follow but this info is really helpful ��

  • You’re not doing the first exercise correctly, you’re not doing it to its full potential. You’re supposed to be on your toes not on your knees.
    You’re supposed to pull back in contract with your abs and contract your lower abs more when you pull back bending your knees slightly almost going into a squat but not all the way. Would be easier to show you.

  • How many time a week should I be doing lower ab workouts? I do weight training and cardio through out the week. I do abs maybe once a week is that enough?

  • Dear Vshred..struggling to learn the techniques for lower ab.. now I learnt the technique and started practicing it.. thanks and love from Dubai Naushad aged 60 year old..

  • Hey great video thanks I just bought the ab wheel, pull up bar, and bench for these three recommendations! Can’t wait to start training my lower abs

  • I am still having trouble getting rid of my lower belly fat. It is going down but very slow. Your exercises are helping. I am 65 and I guess it will take a little longer. Thanks.

  • Well, yes and no. You said that to contract your abs you have to move the pelvis. That isn’t true, particularly if you are starting in neutral or a slightly posteriorly tilted position.
    You only have to move the pelvis, or the upper torso, if you want to shorten the fibers of the abs.
    If you are lying supine and you flatten your lower back to the floor and move your legs up-and-down, only moving in the hip joints and not the spinal joints, you will still use your abs a ton. But you are using them for stability against the weight of the legs, not for movement.

  • I literally don’t know how to let my pelvis drive the movement. My legs always feel like they’re in control and I have no lower abs

  • For the reverse crunch I feel like my middle abs are being wormed out and not the lower ones, am I doing it wrong because I feel it burning and working but I am not sure if it’s my lower or mid abs being worked

  • Jeff, I was watching your video on transverse abdominals. You said you had hernia problem.
    I was doing leg presses. I either use too heavy a weight or I went too Deep. Since, I’ve been having pain in left hip, and it radiates into my left testicle. Does that sound like your problem?

  • That lower section is no joke. I eat well. I do my homework. I workout daily. But I have my days it’s so tight but then days it’s bloated beyond. Any ideas on how to have that cut look like all the time.

  • whenever i do these i literally can’t feel a burn in my abs only my thighs/legs. whenever i do upper/mid ab workouts tho i always feel it

  • I’ve been subscribed to your channel for a while now. I often use your workout videos. I appreciate you not editing out the breaks you took in this one. It eliminates doubt & discouragement. But seeing you pause to take breaks, when I needed to pause & take breaks was encouraging! ��������

  • You sir have changed my life with your videos. I have shed fat and pounds. Gained tons of definition and muscle and at the age of 39, I feel like a new man. Thank you from the bottom of my heart. God bless

  • NEW “FAST ACTION” Q&A Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • Yooooo Ab wheel form is sooooo bad. Good luck everyone popping your lower back. For the best lower abs workout, just plz go checkout Chris Jones

  • @ATHLEAN-X Jeff can you post routines to increase mobility and balance for the whole body? Example-increasing ankle flexion to improve balance in pistol squats etc

  • I am at 20% body fat and am currently maintaining at the moment after bulking for 8 weeks. I will continue to maintain for 2 more weeks. If I do the ab workouts you suggested while I maintain, is there a chance my ab muscles will show or will I get some ab definition?

  • Started with decent core so made it twice through easily third was a little rough. First time doing. Trying to get that lower ab to pop.

  • Thank you so much for this helpful video
    It will definitely help me to workout on my lower abs.

    N also you were very skilful to ur explanation

  • Love the adducter difference. SQUEEZING OUT MORE GAINS!
    The main part I got from this above my current regimen. Thanks again. WOW. GREAT VIDEO AS USUAL.

  • Do you know the lower ab not even exist? And this exercises are just for abs?pd: I still not start the video but your tittle is wrong

  • I just realized that I don’t have a 2 pack, but a 4 pack… I always thought that I was one of the 2% who genetically have a 2 pack, turns out I have a 4pack,would rather have a 6pack,but you know… You can’t change genetics

  • Very effective workout for lower abs. I started doing L-sits recently which was also of your video, especially for L-sits. Thanks for the video Chris.

  • that was really informative. I do mountain climbers, but I did not know that I was doing them lazily. Now I know the proper way to do them:)

  • I did none of this. I just ate way less and ate more protein and did a few types of sit ups. My abs look Awsome to put it mildly

  • These are great! I’ve been doing most of these but slacking on form. Thanks! Dont forget to work the entire core to totally zip things up. I recommend side and back extensions using an ab ball. Thanks again for the reminder Mr Vshred..

  • My d.rectis was wrecked from kids…’s hard to fully repair…looking to weak them more…I know these would help, but do video on top moves for that. Jfyi. anyone can has this issue…. but besides my diet most excercises only marginally help.

  • Hi. I am lean everywhere with very little fat apart from my belly. How can I bulk up muscle as well as burn belly fat?
    Thank you. Love the ab workout

  • This is a perfect home workout video. Short clip. It gets straight to the point. I was able to keep with you until the last exercise. Im going to include this home workout from now on.

  • I can do the l-sit switching legs but I give up when it comes to l-sit kicks, do u guys feel that too?

    And how long do you rest between each round?

  • What if im trying to bulk and get abs at the same time what would be a great way to do so, im 178lbs right now my goal is 220lbs any advice?

  • I’m a cross country runner and I run a lot. I have abs but I’ve always struggled on my lower ones. I’m already seeing results after 1 week! Thanks Jeff!

  • Next video dropping at 9 AM ET Sunday morning, so tap the bell so you don’t miss the SHREDDED CHEST workout. Follow me on Instagram @Troyshred and shoot me a DM with “SuperHuman Fam” for a chance to win weekly gains!