What Exercises Can One Do in order to Target My Lower Abs

 

10 min LOWER ABS Workout | LOSE LOWER BELLY FAT

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How to Get “V” Cut Abs (NO BULLSH*T!)

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Visible Lower Abs (3 Exercises!)

Video taken from the channel: Holly Dolke


 

Top 3 Science-Based Exercises For Six Pack Abs (Upper vs Lower Abs) ft. Matt Ogus

Video taken from the channel: Jeff Nippard


 

Brutal Lower Ab Workout | 6 Minutes (FOLLOW ALONG!)

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Lower ABS Workout! Bodyweight | No Equipment Needed | 10 Minutes | #CrockFit

Video taken from the channel: Alex Crockford


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.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your hips straight up toward the ceiling.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

These are basic exercises that focus on the upper and lower abdominals.

“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

Hanging leg raises in particular are a favorite because they work both the hip flexors and the lower abs.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

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.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

Side plank hip lifts.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Planks and bridging movements statically work the musculature in a manner that can provide an additive abdominal stimulus.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Engage your abs by tucking in your pelvis and pulling your belly button toward your spine.

“The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes” by Kristina Carrillo-Bucaram
from The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes
by Kristina Carrillo-Bucaram
HMH Books, 2016

Alexia Lewis RD

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

[email protected]

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111 comments

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  • 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
    *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 ��������

  • 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

    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.

  • 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!