A 10 min intense lower abs AT HOME NO EQUIPMENT workout to target your lower belly. How to lose lower belly fat! ⭐️ GRAB MY COOKBOOK! 100+ RECIPES: https://goo.gl/yYNtBL ⭐️. ��VEGAN PROTEIN: https://goo.gl/uuStky Use: MADDIE10 FOR 10% OFF. SUBSCRIBE TO MY MAIN CHANNEL (what i eat, recipes, vlogs): https://goo.gl/WTpDQk. OTHER VIDEOS: ➤ PREVIOUS VIDEO (Resistance Band Booty Workout): https://goo.gl/Q9a29C. ➤ AT HOME WORKOUTS: https://goo.gl/Q9a29C. ➤ GYM WORKOUTS: https://goo.gl/Hi6R5Q. �� GEAR I USE:. CAMERA: https://goo.gl/rVQzXd. 42.5mm LENS: https://goo.gl/oLRc2u. TRIPOD: https://goo.gl/ihp5br. MICROPHONE: https://goo.gl/fPzkRN. GOPRO: https://goo.gl/D6eMwL. ✘ I N S T A G R A M: @madfit.ig. ✘ T W I T T E R: @maddielymburner. ✘ F A C E B O O K: facebook.com/madfit.ig. ✉ C O N T A C T (business inquiries): [email protected]
These are the 5 best lower ab exercises that you’re probably not doing or you’ve been doing wrong. Learn how to get six pack abs with a bench, resistance band, and furniture movers. This lower ab workout can be done at home or in the gym. Don’t forget that if you want those lower v cut ab lines to show you’ll have to maintain a good diet as well. Enjoy! �� FREE 6 Week Body Transformation Challenge:. http://bit.ly/lose-fat32. ☝️☝️☝️. �� Fat Loss Calculator: http://bit.ly/2xBd0D2. ���� If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(������, ������������, ������ ���� ��������): http://bit.ly/33MwSSX. Timestamps: Inclined Leg Raise With Pulse up 1:25. Val Side Pike 3:54. Banded Reverse Crunches 5:37. Inclined Windshield Wipers 7:21. Modified Hanging Leg Raise 8:48. The development of nicely defined lower abs seems to be a common sticking point for many people. You may have found some success at developing the top portion of your abs…maybe you see those top two or 4 abdominal muscles starting to pop out but as you get lower you’re experiencing more and more difficulty getting that bottom section of your abs to show. And one thing’s for certain if you want to see a full complete looking six pack with a slim v cut waistline you’re going to have to be doing the right things. And even though diet is of Paramount importance the exercises and the workouts that you’re doing to build your lower ab muscles are almost equally as important. So that’s why I want to go over the 5 best lower ab exercises that you’re actually probably not even doing. These are gonna be by far the most efficient lower ab exercises out there that’ll put the most stress on that bottom portion of your abs so you could experience the fastest results possible. Before we dive into the first exercise I’d like to mention that your rectus abdominus which is that outer layer six-pack looking muscle is 1 muscle group. So we can’t strictly isolate the lower abs without also incorporating some upper ab work as well. But what we can do is we can put more tension on the lower ab area by doing exercises from different angles, by adjusting our form and by incorporating more efficient training techniques. And I’ll be going over all of that in today’s video. Let’s start with one of the most efficient lower ab exercises that you’re probably not doing, it’s called an incline leg raise with a pulse up. The inclined angle of this movement presents an advantage that most hanging and lying flat down movements dont have. Meaning incline leg raises are going to be far more efficient then regular leg raises done flat on your back because with regular flat leg raises you can only bring your legs up to about 60 degrees before the tension comes off of your abs. Once you go past that and get closer to 90 degrees your bones and joints begin to carry the load instead of the abdominal muscles you’re trying to target. Also as you lower your legs back down the tension quickly switches over to your hip flexors before you even get back to your neutral starting position. The regular “hanging” leg raises are also not quite as efficient because when you’re perfectly vertical it’s once again easy to incorporate a lot more of your hip flexors into the movement. There is a modified way to perform hanging leg raises in which you can target your abs much more effectively which i’ll go over in a bit, but with the incline bench, I want you to understand that you’re getting a perfect angle to Target the abs. To do this exercise you would use the same bench that you would use for decline sit ups except instead of having your legs above your head your head is going to be above your legs. For this reason you’re going to need something to grab behind your head to keep yourself from sliding down the bench. Once you’re in position with your hands gripping something behind your head you’re raising your legs straight up all the way until you’re feet are pointed up towards the ceiling. Once your feet are directly pointed towards the ceiling you’re going to do a pulse up by raising your hips and your whole lower body off the bench up towards the ceiling in a straight line. don’t bring your feet and legs behind your head while doing this keep them straight up towards the ceiling. After the pulse up slowly lower your hips back down to the bench and then lower your legs back down almost all the way until you touch the bottom of the bench and then go right back up. With your very first rep you’ll notice how much more of a range of motion you’ll get out of this exercise versus regular flat and hanging leg raise movements. As you progress with this exercise you can try to add a weight between your feet as well to make it more challenging. But due to the fact that this movement is much more challenging then regular leg raises it’ll take you some time to progress to the point where you can add a weight. Let’s move…
If you want to get v-cut lower abs but you just can’t figure out how to do it, you will definitely want to watch this video. I’m going to give you the no b.s. hard science on how to effectively develop the muscles of the abdominal region to make your lower abs more visible with a prominent v line. Some will tell you that this is genetic and you either have it or you don’t, they simply don’t understand anatomy and are doing you a disservice by making you watch their videos.. Here’s the truth. The first thing that you will need to do beyond anything else is get your body fat levels down. For men, this is particularly important since the area that tends to be the most stubborn, where body fat accumulation is the last to come off when leaning up, is the lower abdominal region. This means, no short term diet or nutrient restriction is going to get you the v-cut abs you’re looking for.. You’re going to have to dedicate yourself to a proper nutrition plan for awhile in order to get lean enough to see a difference. That said, there are ways to make this a lot easier than it has been for you up to this point. The first is in a video that I will link at the end of this one where I show you how to lose weight and body fat without having to count calories. It has to do with utilizing your own plate for dividing up your food in a way that takes the complexity out of getting ripped.. That said, there is some encouraging news as well. You don’t have to wait until you get low body fat to start seeing the benefits of your hard work. Because men tend to drop body fat from their upper abdominal region first and due to the fact that the obliques are muscles that run all the way from the ribcage, you will be able to see their development even at higher body fat levels. The exercise I’m going to show you is going to help you to target the obliques as will many others on this channel.. When it comes to the obliques, there are two separate muscles. The internal obliques (which are deeper and further from the surface) and the external obliques. These muscles actually run perpendicular to each other and serve two entirely different functions. The external obliques insert onto the iliac crest and have a tendinous sheath that blends into this attachment called the aponeurosis. This is the “v’” cut line that you are familiar with in the lower ab region.. The internal oblique has fibers that run perpendicular to the v-cut line. They too have a shared tendinous sheath that feeds directly into the thickening and also share a common connection with the deepest of the abdominal muscles the transverse abdominis. We know that when we can transmit force through a muscle and it’s fibers that we can also relay this into the fascia and tendinous attachment of this muscle to the bone.. With the three steps shown here we can maximally activate and contract this area known as the v-cut line. First you want to flatten the belly by contracting the transverse and bringing your belly button closer to your spine. Next, you want to posteriorly tilt your pelvis and activate the rectus abdominis from the top. Finally, rotation to the same side that you are trying to contract is going to recruit the internal oblique the hardest. Do this three step combo and you will feel a contraction in this area like never before.. Continue to train this muscle 3-5 times per week at the end of your other ab training and workouts and you will get much more neuromuscular control of it. It won’t take long, when combined with a solid nutrition plan, to start seeing the development of this often times neglected area.. If you’re looking for a complete step by step workout plan that includes my meal plan and how I eat to stay lean year round, be sure to head to the link below and find the ATHLEAN-X program that best matches your goals. Start training like an athlete today and you will be shocked at how quickly you cannot only start moving and feeling better, but looking better in just weeks.. For more videos on the best ab workouts for getting lower abs and how to get ripped, be sure to subscribe to this channel on youtube at the link below and turn on your notifications to make sure you never miss a new video when it’s published.. Build Muscle in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://youtube.com/user/jdcav24
Looking for the best exercises to get visible lower abs? Then you are in the right place! Im showing you my top 3 exercises to really get to those lower abs and tighten and tone your stomach area.. Give these exercises a go, and either repeat each move for about 20-30 reps alone or add onto the end of your ab workout.. -- ♡ DO THE QUIZ TO KNOW YOUR NUTRITION AND TRAINING:. https://www.hollydolke.com/quiz. -- FOLLOW ME: ♡ Instagram: https://www.instagram.com/hollydolke/
In this video we’re looking at proper technique on three ab movements to maximize muscular development of the six pack while avoiding injury.. Matt Ogus! Thanks for the help on this video bro!! https://www.youtube.com/user/flexforall2. https://www.instagram.com/mattogus/. Are crunches dangerous?: https://www.youtube.com/watch?v=_ctGsTyQSuw. Plank Technique video: https://youtu.be/1G0y8D5rFDc. Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. *Each episode takes 30-40 hours to write, produce and edit.* If you’re learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 $39.99). ‣ http://www.jeffnippard.com/programs. Watch more Technique Tuesday videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9. -- Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review). ‣ https://bit.ly/jeffMASS. ‣ Only $25/month (pre-paid yearly). ▹ PEScience Supplements. ‣ https://www.PEScience.com/discount/jeff. ‣ Use discount code JEFF to save $$. ▹ RISE Training Gear and Sportwear. ‣ http://rise.ca/jeff. ‣ Use discount code JEFF to save 10%. ▹ Body-Analyser Weight and Bodyfat % Scale. ‣ https://vitagoods.com/jefffit. ‣ Use the above link to save 60% off!. -- Follow me on social media: Instagram ‣ http://instagram.com/jeffnippard. Facebook ‣ http://facebook.com/jeffnippard. Twitter ‣ http://twitter.com/jeffnippard. Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher. -- SOURCES: https://journals.lww.com/nsca-scj/Fulltext/2011/08000/To_Crunch_or_Not_to_Crunch_An_Evidence_Based.2.aspx. If you’re eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library: ‣ https://www.3dmjvault.com/courses/lifting-library. Intro Music:. ‣ Ryan Little: https://www.youtube.com/watch?v=UFK-mqdEAqE. Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3. Rashaun’s YouTube: ‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw. -- About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).. -- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Build Muscle in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. If you want to get six pack abs you may think that you have to spend hours a day trying to get them. That is not the case at all. If you are able to commit to a consistent but short effort you will be amazed at how much better your abs could look in a short period of time when combined with a focused attention to what you are eating as well.. In this video, I have a short 6 minute lower ab workout for you to do along with me. As you will see and feel, an ab workout does not have to be long to be effective. As a matter of fact, I would probably say that the longer the ab workout goes, the less effective it becomes. The key to this working is that it is short enough to allow you to do it consistently without having to fight to schedule it into your normal routine.. Remember, the key to getting six pack abs is consistency. Now, don’t think that just because you might be doing the same set of exercises that it is becoming less effective. It is not. The choice of ab exercises in this workout is broad enough so as to cover the major functions of the lower abs. There are bottom up movements that better are better able to influence lower ab muscle fiber recruitment while still including rotation which will train the core as it is meant to be.. The point of this video is to give you a follow along lower ab workout that you can do anywhere. There are no special pieces of equipment needed to do this. All you need is your body and some space on the floor. You might actually need a bit more than that, and that would be a heavy dose of determination to try and resist the burn of these exercises as you do them. Remember, the pain from ab training is usually only temporary. As soon as finish the exercise and the lactic acid starts to clear the abdominal muscles, you feel normal again.. See if you can follow the entire lower ab workout along with me, resting when I do. If you need extra rest for some reason, don’t be bashful take it. Maybe you can only do 45 seconds of one of the 60 second exercises. That’s ok, do what you can and rest for the remainder of that exercise. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows: Figure this 8’s x 30 seconds. Hands Back Raises x 60 seconds. Twisting Pistons x 60 seconds. Rest 30 seconds. Seated Ab Circles CW x 60 seconds. Seated Ab Circles CCW x 60 seconds. Scissor V Ups x 30 seconds. 21 Crunch x 30 seconds. So there is a lower ab workout you can do at home with no equipment that will get you started on getting that six pack you’ve always wanted. If you want to speed up the process you will want to make sure your diet is in place as well. If you want a step by step meal plan to get you ripped fast, head to http:/athleanx.com and get the ATHLEAN-X Training System.. For more ab workout videos that you can follow for a six pack, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and be sure to turn on notifications so you never miss a new video when it’s posted.
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While squatting, try to move your knees out. Go as low as you can, then push back up through your heels. Repeat for three sets of 10.
Lower Abs. The final step is to strengthen your lower abs. There are so many different abdominal exercises you can do at this point. Kegel ball squeezes with knees to chest are great when targeting the lower abdominals.
Do these Exercises to Strengthen Your Lower Abs Almost everyone wants to strengthen and work out their abs. The problem is that having lower belly fat can make achieving that goal a bit challenging. This is especially true for those who want to get a six-pack as the whole process is not as easy as [ ]. Besides these exercises, you can add more squats, rolling planks and similar effective lower body movements to your core routine to improve the activation of your lower abs. Keep in mind that core strength is extremely important during all leg exercises, so if you set out to train your legs with the help of big compound exercises, your core will have a better rate of development too.
Essentially you’re going to be combining high intense cardio exercise with lower ab exercises that will specifically target the area. Both of these combined together will help to better target your lower belly fat. 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. To work your lower abs, however, you need to start incorporating anti-extension and anti-rotation exercises into your workouts. These are movements that require you to resist extension or rotation at the spine, and include dead bugs, medicine ball slams, ab roll-outs, Pallof presses and single-leg Romanian deadlifts. HOW STRONG ARE YOUR LOWER ABS?
This lower abs workout move targets your core and your inner and outer thighs all at once (just like these 11 exercises that can offer a bonus burn!). How to do it: Lie faceup with knees bent and turned out, feet flexed, and heels pressed together. Inhale and lift head and shoulders off the floor, curling up over ribcage, looking at legs. If you’re doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine. The 15 moves below are some of the best abs exercises you can do.
Lifting each leg once counts as one rep. Pro tip: Be sure to keep your shoulder blades lifted throughout the entire movement and avoid arching your low back to truly target your low abs. 5.
Exercises: 1. Leg Raise – Lower Abs 2. Hip Lift – Lower Abs 3. Side Plank Left Side – Obliques 4. Side Plank Right Side – Obliques 5. Pike – Upper Abs 6. Crunches – Upper Abs. Instructional Videos. Leg Raise – Lower Abs.
List of related literature:
To work the oblique abdominal muscles, switch to a side-plank position.
hip flexors, obliques (1-3) Lying on your left side with your left hand propping your head up, raise your right leg as high as possible, keeping it straight.
I enjoy ur clip I miss out alot couple years ago. Hope ur doing great out there and having a fantastic day. Wish someone we will meet each other in person in the future
Thanks a lot for creating amazing and educational contents Jeff. Much appreciated. Could you also include breathing techniques while doing that workout? Many thanks
Your title is very misleading, spot reduction of fat is a myth that still persists despite so much evidence to the contrary. The only way to lose belly fat is to lose fat in general and that will only ever happen when you consume less calories than you burn. Depending on your genetic fat distribution, your belly fat could be the first or last thing to go. Though I guess that doesn’t make for sexy click-bait. Ab workouts are crucial for general fitness and doing them will burn calories but they will not discriminately reduce the layer of fat covering your abs and in fact may even make your belly look bigger when that layer of fat is pushed out by your pumped up abs.
Visually? The primary storage of fatcells is covering the lower abs of many people. A person can have more than x10 more fatcells than another person. And yes, the main cause of this is genes. The life time of a fatcell is 6-12 years or something, and the number keeps pretty even. You can affect the size of the fatcells, but they will never get empty, and if the number of fatcells is above average you never see the whole sixpack. Stop fooling people. Some/many body builders get a liposuction of the lower abs due to this.
I have acne in my back around my midsection doing these exercise puts pressure in that place. Should I stop doing these exercise my acne really hurts but I really wanna do this workout at the same time. What should I do?
The video suggested that bicycle crunch targets obliques. However, from the study shown in 1:49, obliques are not much activated during bicycle crunch. So whether bicycle crunch targets obliques?
Working on my lower ab now. My body is weird im at 14 percent body fat but most of my fat is stored in my stomach lol. I was on a bulk got up to 185 then cut a bit so at about 175 now and 14 percent bf. I did a video so hopefully within couple months i can drop bf to 10 and show more abs but don’t lose size
The best my abs ever looked is when I did the P90x Ab exercises it takes 15 minutes and there are about 300 repetitions split into about 10 exercises and you do it 3 times a week. It was simply the one ab workout that made my abs look superior. None of the gym stuff I was doing worked as good this may also be because it was all new and my body responded really well. You have such a wide variety of exercises they are all about 25 reps each and it targets all the muscle groups in your abdomen.
Love this workout! I always have trouble with belly exercises because I have a really weak lower back. My back could actually handel these exercises and I feel like I’m training my whole core. Also, it is a great work out to do in the early morning. It’s not so hysterical and a pleasant way to wake up. Love love love it!
Push Day (1) Bench Press: 4×4-6reps Incline Cable Flye: 3×12-15 Standing Dumbbell Press: 4×10-12 [Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15 Cable Tricep Pressdown (ez cable bar): 4×12-15 Behind the Head Tricep Extensions (single rope) 2×12 Static Dumbbell Holds: 2x 60-second holds Rope Face Pull: 3×20
Pull Day (1) 1-Arm Lat Pull-In: 2×15-20 Weighted Pullup: 3×6-8 Meadows Rows: 3×10-12 (use 25’s for better stretch) Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse) [superset: 2×15-20] Rope Facepull Reverse PecDeck Band Pull Aparts [end superset] EZ-Bar Standing Bicep Curl: 3×6-8 Incline Dumbbell Curl: 2×15-20 Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)
Legs Day (1) Squat: 3×4-6 Romainian Deadlift: 3×6-8 (Jeff prefers Barbell) Walking Lunges: 2-3×20 (weighted after bodyweight warmup) Single Leg Extensions: 3×10 (feet turned in) Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps) Single Leg Press Calf Raise: 3×10-12 (slight knee bend) Seated Calf Raise: 3×20
Push Day (2) Overhead Press: 4×6-8 Close Grip Bench Press: 3×8-10 Incline Dumbbell Flye: 3×10-12 [superset: 3×12-15] Rope Upright Row Band Lateral Raise [end superset] One-Arm Cable Overhead Tricep Extension: 4×12-15 Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)
Pull Day (2) LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20 Eccentric-Accentuated Lat Pulldown: 3×8-10 Chest Supported T-Bar Rows w/ Band: 3×10-12 Machine High-to-Low Row: 2×12-15 Kneeling Cable Pull-Over (rope over knee): 3×15-20 Snatch-Grip Barbell Shrugs: 3×12-15 Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps) Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider) Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)
I can’t do these workouts due to torso flexion. I had back surgery due to herniated disc, so I need to avoid flexion. Guess I’ll just stick with planks.
Can anyone explain how we are supposed to overload the bicycle crunch once 15 reps is too easy? Do I increase time under tension at the peak of the crunch movement? Do I increase sets?
I have used Jeffs ab videos for some time now and i can just about keep up. That said I like to use Preservation Fitness for ab videos too as the videos on that channel are killer:)
How long do you have to workout a day if you wanna see progress? Like is 15 minutes ok? I’m starting school back up and I wanna keep working out but idk how much time I can commit
Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
Hi Jeff, I love doing your workouts. I have come far from where I started, following your workouts. Just wanted to give you a feedback on ‘6 pack promise Ultimate abs’ app on play store. Please update it and add the equipment selection feature in the ‘train’ section. I don’t have any equipments but when I hit train, it asks me use a physioball!
Searching through a lot of your ab videos to find whats working for me, but so far.. no success. I did some of you older ones, but i dont feel it doesn’t do much for my abs. This one neither tbh. Maybe just the last one, but its also too heavy on the back.
Girl that thumbnail is kind of a joke lol like you.. no one wants to look like that.. toned as a man. Sexy tone yes. There is a big difference. Get some help!
Just saw ur exercise video to create a defined 6 pack. Looks effective! Do u have exercises that does NOT require some kind of equipment to complete the ab exercises???? Hope u will read my comments and provide the info so I can apply ur exercises. Thanks.
I have abs but my lower belly is what’s still there. I really hope these exersices will help out with that. I feel so tired today though, not sure if it’s because I’ve just started working out again after a few months and my body is tired but even when I try to push myself it’s like my body wont comply with my mind
Well, to preserve my spine, I do regular crunches ; but I start lying on a bosu to extend the spine, then I lift my upper body to bring it to the straight position. Same range as a normal crunch but no strain on the spine.
There is no such thing as upper and lower abs… the rectus abdominis is one muscle… it looks like a “6 pack” because its separated by what’s called linea alba… you dont engage one part of your abs more than the other part… it’s one muscle
Hey quick question. Just started really taking fitness seriously and working out. For whatever reason with my schedule and self discipline I have a tendency to break my workout up instead of back to back sets and exercises. I’ve seen some serious gains already but wondering how important intensity is factoring in I’m lifting the same weight load. Thanks.
I get that you all are super advanced and are tryna get them 8-packs, but what’s wrong with working the hip-flexers and abs at the same time? My hip flexors could definitely be stronger.
V-sit isn’t on your charts. I don’t have access to a bar at home. Will V-sits be similar to landing leg raises? Some times I end the set with leg up rockets ( don’t know the name but its laying on your back-> bring legs to chest -> shoot legs up
That shit feeling when you have an implant for an L5/S1 disc and can only use a Roman chair, planks, and bicycles… Three months post-op and I did a single sit-up the other day. Muscles can do it just fine, my lumbar disagreed quite a bit… Thanks for confirming these 3 exercises work well, though. Thank god, because I can’t do anything else lol. (Great videos, thans for taking the scientific approach with studies, so many meatheads on YouTube)
Too much tool…i don’t have a time to go to gym nor much space to do all that, can you add free tool excercise equivalent to that excercise? Many thanks
this exercise is going well for me and i’m doing a few others on top of this one. (for other parts of my body) and honestly i cant see results yet but it’s just because i am SO bloated rn because my period.
Im looking for a program that could customize my nutrition on what to eat on a daily basis and at the same time guide me understand the process of getting in best shape. It’s usually a program for just excercise, just nutrition just this and that and no one seems to offer a full guidance. If you all know a program I could suscribe to that meets my need please comment below. Thanks.
What I like about Alex’s workouts is they are so simple that everyone can do! Just let everyone know that Alex is super nice, even though he is such a super busy person, he happened to read my DM on Instagram and even replied to it. I was kinda loosing my motivation comparing myself with others and I was loosing my confidence but he gave me advice like “It is your journey so don’t compare yourself with others!” That’s what I wanted to hear from someone who’s specialized in this industry. Thanks, Alex. You are true legend!
Helpful I’m 60 y/o a Filipina widow 9yrs now and I never cease exercising been an athlete for 8 yrs on my Hi sch and college/basketball so I starve to exercise everyday BTW I love no.1 kind of exercise Keep safe as you educates����
For anybody comment surfing and looking for somebody who ACTUALLY updates
Day 1: Yesterday I did this right after my online school. I was knocked on my bed for about an hour after it. I
Day 2: lemme do that rn and I’ll be backk, I passed out once again. I dont rlly have much of a diet to follow so I might not see quickened results
Day 3: I ate a salad earlier but let’s get it. Also I saw some difference ima try to stay in top of a diet. Be back once I finish I finished I didn’t really sweat much but i definitely felt it. See ya tmrw for day 4 I need water ��
Day 4: I didn’t do them on the weekend but overall I don’t feel too sore
So I like the first one and the last one the middle one did nothing for me. But I really enjoyed those two I will keep them in my night routine forsure!
Every time I watch this to remember what I’m doing wrong… I see my lower abs with almost no fat and it’s imposible to me say: I’m only burning lower abs fat no matter what I do… Upper body is just staying there
This is one area of my life where I really need to be developed for the rest of my body looks good. But can you advise me to do? Appreciate all your videos
1. Incline leg raise with pulse up (add weight on feet) 1:30 2. The Val slide pike (with resistance bands) 4:00 3. Banded reverse crunches 5:43 4. Incline windshield wiper 7:37 5. Hanging L sit leg lift 8:52
I’ve been trying to train lower abs for a while but haven’t had much luck until I found this. Really simple but intense exercises, I’ll be using this from now on. Thanks for sharing with us!��
5:40 how about kipping? I like to get 2in1 here and also engage my lats, as regular straight leg lifts are too hard for me. I also curl my hips of course and feel both of those muscles. Do you consider that effective?
*Subscribe *Like *I love your videos and I want to know about burning fat and lowering fat %. I want to start preparing myself for beach volleyball tournaments next year adn I want to be ready ��������
I did this for 3 days and I’m already seeing shocking results! I’m supposed to be doing this for 2 week as a challenge both physically and mentally, and the fact that results are coming in already is surreal! Keep up the good work, Holly! We love you!��
hey Alex, what a great workout for the abs!! can you suggest some exercises for tight hips? my hips get tight especially after walking!! i also have some lower back pain!!thank you so much for sharing my friend, with love from Wes!!! hugs!!!
I’m going to do this workout for 2 weeks! Starting tomorrow ( August 17th 2020) and I’ll update you guys everyday! (Please like so I don’t forget to update you guys!)
Let’s do this!! Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: 1 week results!: Day 8: Day 9: Day 10: Day 14: Results!!:
I’m a recent subscriber but I love your videos! Your instructions are so clear and you are great at encouraging the viewers. Thanks so much for what you do!
Really let me down on this one, and I’m a huge fan. The difference between the photos is how they are lit; so many poor work out promos use that. Don’t do it Jeff your better than that, bro.
Can anyone of the decent followers or maybe the wise wise video maker himself tell me what nice shoes Matt is wearing? I been pausing and zooming and rewinding but no chance for covered advertising here!
This is great difficult to do and a sweat Buster I can feel the burn I plan on doing them all before my routine exercise. You make it look so easy �� ��
i rather not lose too much body fat cause the minute i do, my sex drive is out the window, maybe cause i went almost below 5% meaning you can get really sick or something could go wrong, dont get me wrong i loved the way my body looked at first, nice clean and cut shredded up, but i wasn’t comfortable with my new body, so i replace it a bit with 12% fat and i still can see my abs and V….just wanna throw that out there if someone is going through with the same issue i went through, everyone’s different not the same
Right now I can’t do hanging leg raises as I have re-torn my rotator cuff and have fractured my shoulder. Can I get that exercise doing something else instead?
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here… https://youtu.be/7jhALrhZIRQ Cheers
Just keep in mind, when you get down below 10% body fat, you really need to watch what you eat or it will come right back… you’ll feel like shit physically and mentally the vast majority of the time… depending on your height and weight, 10-12% you’ll still good, but more importantly you’ll feel good also
What am I doing wrong if AB crunches hurts my neck? I don’t notice it during training, but the day after I often feel pain/stiffness in my neck. Not the good kind. Even trying to relax the neck, I once even managed to take it so far that the day after I had to call in sick because I literally COULD NOT move my head to the left or right because it caused so much pain. I love AB crunches, it REALLY makes me feel it in the abs. But I can’t seem to eliminate AB crunches causing me neck problems.
There are no “Lower Ab exercises” the abdominal muscle is a single muscle, and it is activated with equal tension throughout it, regardless of what movement is performed.
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! https://giveaway.athleanx.com/ytg/6-min-lower-abs
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hi Jeff I’m partially sighted and love the Ab videos, I struggle with Scissor v up’s too fast for me to get correct form. If possible could you do that Excerise slightly slower so I can do it. Many thanks keep up the good work.
or Nothing Principle of Muscle Contraction”), a muscle either contracts from origin to
insertion, or it does not contract at all. When a muscle contracts, the tension in that
muscle is evenly distributed throughout the entire length of that muscle.
Yet, there are literally millions of online references suggesting that Leg Raises will
develop the Lower Abs. If it were possible to cause one end of the muscle to contract more than the other end, it would defeat “God’s / Mother Nature’s” purpose for muscle contraction which is to produce skeletal movement by bringing the two ends together. The two ends cannot come together, if there is “slack” somewhere in the “rope” (the muscle).
Also, the “Leg Raise” motion is produced exclusively by way of the Iliopsoas, Rectus femoris, Sartorius and Tensor Fascia Lata -NOT by the abdominals. Yet, people do Leg Raises with the idea that they’re “working”the Lower Abs.”Any tension in the Ab muscle, while doing Leg Raises, is only for the purpose of maintaining rigidity of the spine, while the Hip Flexors do the “dynamic” work. Further,whatever abdominal tension there is during Leg Raises, is evenly distributed from origin to insertion (from top to bottom). It is NOT localized in the lower region of the muscle. It cannot be.So, if we know that we cannot spot reduce the fat that is on the lower region of the midsection, and we know that we cannot add any more Tendinous Intersections(“lower ridges”) to our Abs what would be the purpose of trying to target the Lower Abs? Nothing can change anyway. These two exercises Seated Cable Ab Crunch and Incline Bench Ab Crunches are absolutely the 1st best and 2nd best (respectively) Ab Exercises, in my opinion.
You know your English level is really good when you are able to understand every single word Jeff says. He speaks at like 500% the speed average people does ��
Hey guys! Thank you all for the love and commenting! If you commented to enter the #CrockFit Giveaway, the winner has now been announced and chosen at random. Good luck next time! And remember the #CrockFit App is free to download with lots of cool free workouts for you to try! ����
I’m 15 right once I hit 16 I’ll get a job and I already sell custom shoes and I wanna do this because I can buy plenty of things myself along with driving around so I can buy my own food because my parents aren’t really the healthiest they still eat healthy but not a whole bunch
Jeff is just the best thing on the net right now when it comes to his knowledge, his attitude, and his honesty, I’m 47years old and have been taking Jeff’s advice for about 2 months and I have gone from a 46 inch waist to a 41 inch waist can’t see abs yet but it will happen with Jeff in my virtual corner, anyone who follows him is privy to the best advice, thanks jeff
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! https://giveaway.athleanx.com/ytg/v-cut-abs
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
How do I lower body fat.. I don’t eat fast foods.. I’ve been doing abs and full body since October last year (2019) I feel abs.. but there is still belly fat over it.. not much.. my waist is 28 inches… but that under navel pouch.. how do I get that fat to go away..help please.
The first two exercises are difficult to do correctly when you have a big bum. The bums always give you a raised back… Maybe I’m just not doing it right
The average person doesn’t have the core strength to do legs raises on the incline bench. Most struggle with doing them flat and/or hanging. I’d use the incline bench as a progression, for sure.
I got a question. when I do leg raises it puts an absurd amount of stress on my lower back. I have a theory that its because I’m 6’8 and when you think about how levers work it makes sense with my long ass legs. is there an way I can prevent the anterior pelvic tilt or should I just stick with beginner training
THIS VIDEO IS TEDIOUS AND BORING, TOO COMPLICATED FOR AVERAGE PEOPLE, PERHAPS AN EXPERT TAG ADDED TO THE TITLE WOULD BE A GOOD IDEA. DON’T GET ME WRONG BUDDY, I’TS A CONSTRUCTIVE FEEDBACk YOU HAVE PLENTY OF GOOD CONTENT ON YOUR CHANNEL.
OMG…�� This is a perfect, healthy body… Sexy. watching your Video makes me warmer…. Though I’m just sitting on my couch while watching… Muahahahaha Honnestly, I’ll imply this moves in my workout, too. ��
I’d Like to get the fit plan because I’ve been following you since two years ago, but since two months ago im working out more often, trying to lose weight and gain muscle, now that i have the time to exercise and eat better because I finished my internship at the hospital, which left me a few extra pounds. So it would be awesome to have one plan to guide me in this journey, besides your videos and posts on instgram. Thank you very much for the example, help and motivation. Greetings from Mexico.
This video proves more efficient ways to build abs but for the sake of working out on a budget… does this means that the other exercises should be avoided completely?
I did 2 hours of wrestling/grapling 3 times a week + did not eat 24 hours after each workout. I looked like Bruce Lee in 3 weeks. When I started I was 73 kg. I think I did also once a 3 day water fast during that period. In 3 weeks I got to 63kg. It was in thesummer. The food I ate was mostly Watermellon and apples and from my garden. Eating window was from mid day 12:00 till 17:00. The trainings were from 20:00 till 22:00. In the went back from 6 pack to 2 pack. But I do 3-4 days of water fasting… slow jogging in the morning + some elastic band work + some wrestling drills. Hoe in 3 weeks I get back to BruceLee shape.
I think more effective without holding anything, because when you just in the floor you are focusing raising your leg, so there is tension, while you are in holding something you can relaxed.
i gotup to go look in the mirror & pulled my stomach in and my obliques disappeared, i went and lay down and just watched this video and got a headache
Thanks for taking the time to share. I’m doing these exercises this morning! Love all of your workouts/nutrition advice. Would love to win the Crockfit Plan!
OMG I have tried a dozen of lower abs exercises all over YouTube but this one gives me the real burn and my lower abs got toned in 3 weeks of trying this on alternate days… awesome work ������������
I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement
Hi, a little help pls! When she said she recommend doing around 20-30 reps per exercise, does it mean 1 rep is one move? like if at the 3rd exercise example, 1 rep is 1 kick out to the side?
It´s so hard to hit the right muscles when you don´t know how they feel and can´t see them because you´re to fat:/ I´m starting to think I just don´t have these muscles in my body xD
This should focus on lower abs but when I do it.. It hits my upper abs sooooo much harder!!!! Jeff great going!! You are the best coach out there.. Keep doing the awesome work!!!!! ��
Do not do the flag. I tore both my internal hips muscles. It’s been three years and it still bothers me every day. I’ve never been able to squat much weight since.
I recently decided to lose weight and work out, I’m a 17-year-old whos 265 pounds and I just started watching Mad and I’m in love with her channel I hope in 6 months I can be down to 200!
I enjoy ur clip I miss out alot couple years ago. Hope ur doing great out there and having a fantastic day. Wish someone we will meet each other in person in the future
Thanks a lot for creating amazing and educational contents Jeff. Much appreciated. Could you also include breathing techniques while doing that workout? Many thanks
Your title is very misleading, spot reduction of fat is a myth that still persists despite so much evidence to the contrary. The only way to lose belly fat is to lose fat in general and that will only ever happen when you consume less calories than you burn. Depending on your genetic fat distribution, your belly fat could be the first or last thing to go. Though I guess that doesn’t make for sexy click-bait. Ab workouts are crucial for general fitness and doing them will burn calories but they will not discriminately reduce the layer of fat covering your abs and in fact may even make your belly look bigger when that layer of fat is pushed out by your pumped up abs.
Visually? The primary storage of fatcells is covering the lower abs of many people. A person can have more than x10 more fatcells than another person. And yes, the main cause of this is genes. The life time of a fatcell is 6-12 years or something, and the number keeps pretty even. You can affect the size of the fatcells, but they will never get empty, and if the number of fatcells is above average you never see the whole sixpack. Stop fooling people. Some/many body builders get a liposuction of the lower abs due to this.
I have acne in my back around my midsection doing these exercise puts pressure in that place. Should I stop doing these exercise my acne really hurts but I really wanna do this workout at the same time. What should I do?
The video suggested that bicycle crunch targets obliques.
However, from the study shown in 1:49, obliques are not much activated during bicycle crunch.
So whether bicycle crunch targets obliques?
Holy crap, that might’ve been the first time I’ve ever obviously FELT my internal obliques!
God this channel is seriously changing my life.
Working on my lower ab now. My body is weird im at 14 percent body fat but most of my fat is stored in my stomach lol. I was on a bulk got up to 185 then cut a bit so at about 175 now and 14 percent bf. I did a video so hopefully within couple months i can drop bf to 10 and show more abs but don’t lose size
Question. Is it okay to keep my shoulders and head off the ground? It keeps my lower back down, but does this still have the same affect?
The best my abs ever looked is when I did the P90x Ab exercises it takes 15 minutes and there are about 300 repetitions split into about 10 exercises and you do it 3 times a week. It was simply the one ab workout that made my abs look superior. None of the gym stuff I was doing worked as good this may also be because it was all new and my body responded really well. You have such a wide variety of exercises they are all about 25 reps each and it targets all the muscle groups in your abdomen.
Love this workout! I always have trouble with belly exercises because I have a really weak lower back. My back could actually handel these exercises and I feel like I’m training my whole core. Also, it is a great work out to do in the early morning. It’s not so hysterical and a pleasant way to wake up. Love love love it!
PPLRPPL
Push Day (1)
Bench Press: 4×4-6reps
Incline Cable Flye: 3×12-15
Standing Dumbbell Press: 4×10-12
[Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15
Cable Tricep Pressdown (ez cable bar): 4×12-15
Behind the Head Tricep Extensions (single rope) 2×12
Static Dumbbell Holds: 2x 60-second holds
Rope Face Pull: 3×20
Pull Day (1)
1-Arm Lat Pull-In: 2×15-20
Weighted Pullup: 3×6-8
Meadows Rows: 3×10-12 (use 25’s for better stretch)
Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse)
[superset: 2×15-20]
Rope Facepull
Reverse PecDeck
Band Pull Aparts
[end superset]
EZ-Bar Standing Bicep Curl: 3×6-8
Incline Dumbbell Curl: 2×15-20
Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)
Legs Day (1)
Squat: 3×4-6
Romainian Deadlift: 3×6-8 (Jeff prefers Barbell)
Walking Lunges: 2-3×20 (weighted after bodyweight warmup)
Single Leg Extensions: 3×10 (feet turned in)
Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps)
Single Leg Press Calf Raise: 3×10-12 (slight knee bend)
Seated Calf Raise: 3×20
Push Day (2)
Overhead Press: 4×6-8
Close Grip Bench Press: 3×8-10
Incline Dumbbell Flye: 3×10-12
[superset: 3×12-15]
Rope Upright Row
Band Lateral Raise
[end superset]
One-Arm Cable Overhead Tricep Extension: 4×12-15
Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)
Pull Day (2)
LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20
Eccentric-Accentuated Lat Pulldown: 3×8-10
Chest Supported T-Bar Rows w/ Band: 3×10-12
Machine High-to-Low Row: 2×12-15
Kneeling Cable Pull-Over (rope over knee): 3×15-20
Snatch-Grip Barbell Shrugs: 3×12-15
Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)
Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider)
Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)
I can’t do these workouts due to torso flexion. I had back surgery due to herniated disc, so I need to avoid flexion. Guess I’ll just stick with planks.
like this to remind me -im gonna update everyday starting 8/5/20 start weight:133 ��day 1: im so sore but i pushed through
Can anyone explain how we are supposed to overload the bicycle crunch once 15 reps is too easy? Do I increase time under tension at the peak of the crunch movement? Do I increase sets?
I have used Jeffs ab videos for some time now and i can just about keep up. That said I like to use Preservation Fitness for ab videos too as the videos on that channel are killer:)
How long do you have to workout a day if you wanna see progress? Like is 15 minutes ok? I’m starting school back up and I wanna keep working out but idk how much time I can commit
Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
id like to know how to loose a v-cut and obliques definition without loosing strength… (from a mid aged-lady-that-builds-extremely-easily)
Today is day 21 of this routine… finally made it…. completed without stopping… so from now on this should be easier every time…
Love this! Makes so much sense! I’ve been struggling with some of these exercises and now I know why!
Gonna try this next time I workout! Thanks for posting!
GHOST ALEXANDER ARE YOU STILL IN HYDE PARK? I CAN SEE YOUR SPLEEN AND PANCREAS INNIT. ASK ME NAN FOR SOME STEW AND COUNTRY BREAD. CHEERS MATE!!!!!!!
Hi Jeff, I love doing your workouts. I have come far from where I started, following your workouts. Just wanted to give you a feedback on ‘6 pack promise Ultimate abs’ app on play store. Please update it and add the equipment selection feature in the ‘train’ section. I don’t have any equipments but when I hit train, it asks me use a physioball!
Searching through a lot of your ab videos to find whats working for me, but so far.. no success. I did some of you older ones, but i dont feel it doesn’t do much for my abs. This one neither tbh. Maybe just the last one, but its also too heavy on the back.
Girl that thumbnail is kind of a joke lol like you.. no one wants to look like that.. toned as a man. Sexy tone yes. There is a big difference. Get some help!
Just saw ur exercise video to create a defined 6 pack. Looks effective! Do u have exercises that does NOT require some kind of equipment to complete the ab exercises????
Hope u will read my comments and provide the info so I can apply ur exercises. Thanks.
I have abs but my lower belly is what’s still there. I really hope these exersices will help out with that. I feel so tired today though, not sure if it’s because I’ve just started working out again after a few months and my body is tired but even when I try to push myself it’s like my body wont comply with my mind
Well, to preserve my spine, I do regular crunches ; but I start lying on a bosu to extend the spine, then I lift my upper body to bring it to the straight position. Same range as a normal crunch but no strain on the spine.
There is no such thing as upper and lower abs… the rectus abdominis is one muscle… it looks like a “6 pack” because its separated by what’s called linea alba… you dont engage one part of your abs more than the other part… it’s one muscle
I don’t have those equipment in our house. For the Hanging Leg Raises, I’m just gonna hang myself with a rope around the neck. Thanks! See ya next…
Hey quick question. Just started really taking fitness seriously and working out. For whatever reason with my schedule and self discipline I have a tendency to break my workout up instead of back to back sets and exercises. I’ve seen some serious gains already but wondering how important intensity is factoring in I’m lifting the same weight load. Thanks.
I get that you all are super advanced and are tryna get them 8-packs, but what’s wrong with working the hip-flexers and abs at the same time? My hip flexors could definitely be stronger.
8-12% to show six pack abs?! If you dont have a 6 pack and you are 8% body fat that’s fucked up. 6 packs are seen up to 15% or a little higher.
V-sit isn’t on your charts. I don’t have access to a bar at home. Will V-sits be similar to landing leg raises? Some times I end the set with leg up rockets ( don’t know the name but its laying on your back-> bring legs to chest -> shoot legs up
That shit feeling when you have an implant for an L5/S1 disc and can only use a Roman chair, planks, and bicycles… Three months post-op and I did a single sit-up the other day. Muscles can do it just fine, my lumbar disagreed quite a bit… Thanks for confirming these 3 exercises work well, though. Thank god, because I can’t do anything else lol. (Great videos, thans for taking the scientific approach with studies, so many meatheads on YouTube)
Too much tool…i don’t have a time to go to gym nor much space to do all that, can you add free tool excercise equivalent to that excercise? Many thanks
I listen to guy because..��������
I think he’s a doctor ������or a scientist������ Everything he says is as perfect and logical as it gets����
When you have to edit out your v tapper..������ to make a before pic.. Coz Jeff can’t remember the last time he didn’t have a V tapper
this exercise is going well for me and i’m doing a few others on top of this one. (for other parts of my body) and honestly i cant see results yet but it’s just because i am SO bloated rn because my period.
Im looking for a program that could customize my nutrition on what to eat on a daily basis and at the same time guide me understand the process of getting in best shape. It’s usually a program for just excercise, just nutrition just this and that and no one seems to offer a full guidance. If you all know a program I could suscribe to that meets my need please comment below. Thanks.
What I like about Alex’s workouts is they are so simple that everyone can do! Just let everyone know that Alex is super nice, even though he is such a super busy person, he happened to read my DM on Instagram and even replied to it. I was kinda loosing my motivation comparing myself with others and I was loosing my confidence but he gave me advice like “It is your journey so don’t compare yourself with others!” That’s what I wanted to hear from someone who’s specialized in this industry. Thanks, Alex. You are true legend!
Helpful I’m 60 y/o a Filipina widow 9yrs now and I never cease exercising been an athlete for 8 yrs on my Hi sch and college/basketball so I starve to exercise everyday BTW I love no.1 kind of exercise
Keep safe as you educates����
For anybody comment surfing and looking for somebody who ACTUALLY updates
Day 1: Yesterday I did this right after my online school. I was knocked on my bed for about an hour after it. I
Day 2: lemme do that rn and I’ll be backk, I passed out once again. I dont rlly have much of a diet to follow so I might not see quickened results
Day 3: I ate a salad earlier but let’s get it. Also I saw some difference ima try to stay in top of a diet. Be back once I finish
I finished I didn’t really sweat much but i definitely felt it. See ya tmrw for day 4 I need water ��
Day 4: I didn’t do them on the weekend but overall I don’t feel too sore
Day 5: Don’t feel sore
So I like the first one and the last one the middle one did nothing for me. But I really enjoyed those two I will keep them in my night routine forsure!
Every time I watch this to remember what I’m doing wrong… I see my lower abs with almost no fat and it’s imposible to me say: I’m only burning lower abs fat no matter what I do… Upper body is just staying there
This is one area of my life where I really need to be developed for the rest of my body looks good. But can you advise me to do? Appreciate all your videos
1. Incline leg raise with pulse up (add weight on feet) 1:30
2. The Val slide pike (with resistance bands) 4:00
3. Banded reverse crunches 5:43
4. Incline windshield wiper 7:37
5. Hanging L sit leg lift 8:52
Matt Ogus looks unbelievably good even if he did use steroids, being steroid free is unreal, almost, for any of you smart behinds out there lol
I’ve been trying to train lower abs for a while but haven’t had much luck until I found this. Really simple but intense exercises, I’ll be using this from now on. Thanks for sharing with us!��
5:40 how about kipping? I like to get 2in1 here and also engage my lats, as regular straight leg lifts are too hard for me. I also curl my hips of course and feel both of those muscles. Do you consider that effective?
Glad you posted this. This is what I’m starting to work on. This is perfect for a weekend workout since I don’t go to the gym on the weekends.
*Subscribe
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*I love your videos and I want to know about burning fat and lowering fat %. I want to start preparing myself for beach volleyball tournaments next year adn I want to be ready ��������
Hi Holly, I enjoy your workouts, and besides being a part of my daily fitness routine, they have also become a source for my playlists. haha
I did this for 3 days and I’m already seeing shocking results! I’m supposed to be doing this for 2 week as a challenge both physically and mentally, and the fact that results are coming in already is surreal! Keep up the good work, Holly! We love you!��
hey Alex, what a great workout for the abs!! can you suggest some exercises for tight hips? my hips get tight especially after walking!! i also have some lower back pain!!thank you so much for sharing my friend, with love from Wes!!! hugs!!!
I’m going to do this workout for 2 weeks! Starting tomorrow ( August 17th 2020) and I’ll update you guys everyday! (Please like so I don’t forget to update you guys!)
Let’s do this!!
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
1 week results!:
Day 8:
Day 9:
Day 10:
Day 14:
Results!!:
I’m a recent subscriber but I love your videos! Your instructions are so clear and you are great at encouraging the viewers. Thanks so much for what you do!
Really let me down on this one, and I’m a huge fan. The difference between the photos is how they are lit; so many poor work out promos use that. Don’t do it Jeff your better than that, bro.
Sir can you please tell us what should be the gap between 2 sets and do we have to do this 2 times a day or only in the morning is enough?
Can anyone of the decent followers or maybe the wise wise video maker himself tell me what nice shoes Matt is wearing? I been pausing and zooming and rewinding but no chance for covered advertising here!
This is great difficult to do and a sweat Buster I can feel the burn I plan on doing them all before my routine exercise. You make it look so easy �� ��
i rather not lose too much body fat cause the minute i do, my sex drive is out the window, maybe cause i went almost below 5% meaning you can get really sick or something could go wrong, dont get me wrong i loved the way my body looked at first, nice clean and cut shredded up, but i wasn’t comfortable with my new body, so i replace it a bit with 12% fat and i still can see my abs and V….just wanna throw that out there if someone is going through with the same issue i went through, everyone’s different not the same
Right now I can’t do hanging leg raises as I have re-torn my rotator cuff and have fractured my shoulder. Can I get that exercise doing something else instead?
I’m going to start this on 2-Jan (5 days from now). But first I gotta eat all the pizza, chicken wings, and desserts I bought for the holidays.
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
I promise u these are not for beginners Also earlier in the year you had a video about 6 best exercises for abs proven by science….now am confused
Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here… https://youtu.be/7jhALrhZIRQ
Cheers
Always use a towel whenever you do sit-ups for hygienic purposes. Your back will have breakouts like back pimples and might get skin diseases
Just keep in mind, when you get down below 10% body fat, you really need to watch what you eat or it will come right back… you’ll feel like shit physically and mentally the vast majority of the time… depending on your height and weight, 10-12% you’ll still good, but more importantly you’ll feel good also
Hi lovely could you tell me where did you get your sport bra i really want to now because that’s very nice i really want to have one of that ❤
What am I doing wrong if AB crunches hurts my neck? I don’t notice it during training, but the day after I often feel pain/stiffness in my neck. Not the good kind. Even trying to relax the neck, I once even managed to take it so far that the day after I had to call in sick because I literally COULD NOT move my head to the left or right because it caused so much pain. I love AB crunches, it REALLY makes me feel it in the abs. But I can’t seem to eliminate AB crunches causing me neck problems.
There are no “Lower Ab exercises” the abdominal muscle is a single muscle, and it is activated with equal tension throughout it, regardless of what movement is performed.
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/6-min-lower-abs
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Hi Jeff I’m partially sighted and love the Ab videos, I struggle with Scissor v up’s too fast for me to get correct form. If possible could you do that Excerise slightly slower so I can do it. Many thanks keep up the good work.
Of course, there is no “Lower Abs”. (“The All
or Nothing Principle of Muscle Contraction”), a muscle either contracts from origin to
insertion, or it does not contract at all. When a muscle contracts, the tension in that
muscle is evenly distributed throughout the entire length of that muscle.
Yet, there are literally millions of online references suggesting that Leg Raises will
develop the Lower Abs. If it were possible to cause one end of the muscle to contract more than the other end, it would defeat “God’s / Mother Nature’s” purpose for muscle contraction which is to produce skeletal movement by bringing the two ends together. The two ends cannot come together, if there is “slack” somewhere in the “rope” (the muscle).
Also, the “Leg Raise” motion is produced
exclusively by way of the Iliopsoas, Rectus femoris, Sartorius and Tensor Fascia Lata -NOT by the abdominals. Yet, people do Leg Raises with the idea that they’re “working”the Lower Abs.”Any tension in the Ab muscle, while doing Leg Raises, is only for the purpose of maintaining rigidity of the spine, while the Hip Flexors do the “dynamic” work. Further,whatever abdominal tension there is during Leg Raises, is evenly distributed from origin to insertion (from top to bottom). It is NOT localized in the lower region of the muscle. It cannot be.So, if we know that we cannot spot reduce the fat that is on the lower region of the midsection, and we know that we cannot add any more Tendinous Intersections(“lower ridges”) to our Abs what would be the purpose of trying to target the Lower Abs? Nothing can change anyway. These two exercises Seated Cable Ab Crunch and Incline Bench Ab Crunches
are absolutely the 1st best and 2nd best (respectively) Ab Exercises, in my opinion.
You know your English level is really good when you are able to understand every single word Jeff says. He speaks at like 500% the speed average people does ��
I have stubborn fats and i think i developed abdominal hernia from wearing binder during exrcise.. i want to get rid of my fats. Need a diet regimen?
When lifting legs for example seated ab circles my upper body can’t stay on the floor no matter what. Does anybody have some tips?
Hey guys! Thank you all for the love and commenting! If you commented to enter the #CrockFit Giveaway, the winner has now been announced and chosen at random. Good luck next time! And remember the #CrockFit App is free to download with lots of cool free workouts for you to try! ����
I am beginner can you make video on beginners with diet, protein, pre workouts, post workouts,and how much exercise should be done
…
I’m 15 right once I hit 16 I’ll get a job and I already sell custom shoes and I wanna do this because I can buy plenty of things myself along with driving around so I can buy my own food because my parents aren’t really the healthiest they still eat healthy but not a whole bunch
Jeff is just the best thing on the net right now when it comes to his knowledge, his attitude, and his honesty, I’m 47years old and have been taking Jeff’s advice for about 2 months and I have gone from a 46 inch waist to a 41 inch waist can’t see abs yet but it will happen with Jeff in my virtual corner, anyone who follows him is privy to the best advice, thanks jeff
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/v-cut-abs
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
How do I lower body fat.. I don’t eat fast foods.. I’ve been doing abs and full body since October last year (2019) I feel abs.. but there is still belly fat over it.. not much.. my waist is 28 inches… but that under navel pouch.. how do I get that fat to go away..help please.
this is not an easy walk! and i thought i was semi-fit… dont take it to hard if you cant keep up or take breaks, i know i sure did
The first two exercises are difficult to do correctly when you have a big bum. The bums always give you a raised back… Maybe I’m just not doing it right
It’s been a week of this now. Hardly passed the 30 sec break. 2 more weeks and I think will be able to complete this killer routine.
The average person doesn’t have the core strength to do legs raises on the incline bench. Most struggle with doing them flat and/or hanging. I’d use the incline bench as a progression, for sure.
I got a question. when I do leg raises it puts an absurd amount of stress on my lower back. I have a theory that its because I’m 6’8 and when you think about how levers work it makes sense with my long ass legs. is there an way I can prevent the anterior pelvic tilt or should I just stick with beginner training
A former Russian gymnast once told me that a bicycle crunch isn’t complete unless the knee touches the elbow. I tried that and realised a lot.
THIS VIDEO IS TEDIOUS AND BORING, TOO COMPLICATED FOR AVERAGE PEOPLE, PERHAPS AN EXPERT TAG ADDED TO THE TITLE WOULD BE A GOOD IDEA. DON’T GET ME WRONG BUDDY, I’TS A CONSTRUCTIVE FEEDBACk YOU HAVE PLENTY OF GOOD CONTENT ON YOUR CHANNEL.
3:55 can be done almost anywhere with minimal equipment But actually required a Val slider, a resistance band, and something heavy for securing
I would suggest that you put a stopwatch so we can see the time ticking. It is helpful if we know how many seconds are left for each exercise.
OMG…�� This is a perfect, healthy body… Sexy. watching your Video makes me warmer…. Though I’m just sitting on my couch while watching… Muahahahaha
Honnestly, I’ll imply this moves in my workout, too. ��
I’d Like to get the fit plan because I’ve been following you since two years ago, but since two months ago im working out more often, trying to lose weight and gain muscle, now that i have the time to exercise and eat better because I finished my internship at the hospital, which left me a few extra pounds. So it would be awesome to have one plan to guide me in this journey, besides your videos and posts on instgram. Thank you very much for the example, help and motivation.
Greetings from Mexico.
This video proves more efficient ways to build abs but for the sake of working out on a budget… does this means that the other exercises should be avoided completely?
I did 2 hours of wrestling/grapling 3 times a week + did not eat 24 hours after each workout. I looked like Bruce Lee in 3 weeks. When I started I was 73 kg. I think I did also once a 3 day water fast during that period. In 3 weeks I got to 63kg. It was in thesummer. The food I ate was mostly Watermellon and apples and from my garden. Eating window was from mid day 12:00 till 17:00. The trainings were from 20:00 till 22:00. In the went back from 6 pack to 2 pack. But I do 3-4 days of water fasting… slow jogging in the morning + some elastic band work + some wrestling drills. Hoe in 3 weeks I get back to BruceLee shape.
I think more effective without holding anything, because when you just in the floor you are focusing raising your leg, so there is tension, while you are in holding something you can relaxed.
i gotup to go look in the mirror & pulled my stomach in and my obliques disappeared, i went and lay down and just watched this video and got a headache
Thanks for taking the time to share. I’m doing these exercises this morning! Love all of your workouts/nutrition advice. Would love to win the Crockfit Plan!
OMG I have tried a dozen of lower abs exercises all over YouTube but this one gives me the real burn and my lower abs got toned in 3 weeks of trying this on alternate days… awesome work ������������
I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement
Okay no but for real, that was some good acting in the intro. Damn Jeff a renaissance man. The arts and athletics heck yeah get em king
fastest way to lose belly fat and become slimmer in a week is just dont eat or drink anything…..you welcome…and please send my regard in heaven
Hi, a little help pls! When she said she recommend doing around 20-30 reps per exercise, does it mean 1 rep is one move? like if at the 3rd exercise example, 1 rep is 1 kick out to the side?
It´s so hard to hit the right muscles when you don´t know how they feel and can´t see them because you´re to fat:/
I´m starting to think I just don´t have these muscles in my body xD
This should focus on lower abs but when I do it.. It hits my upper abs sooooo much harder!!!! Jeff great going!! You are the best coach out there.. Keep doing the awesome work!!!!! ��
I love this so much. I’m usually lazy but I’m doing this everyday for two weeks. Thank you for sharing many amazing videos for all of us!
Do not do the flag. I tore both my internal hips muscles. It’s been three years and it still bothers me every day. I’ve never been able to squat much weight since.
I recently decided to lose weight and work out, I’m a 17-year-old whos 265 pounds and I just started watching Mad and I’m in love with her channel I hope in 6 months I can be down to 200!