There are a lot of exercises for hitting your lower abs, all of which involve some bottom-up movement of the pelvis towards your shoulders. That told, many of these are performed while hanging from a bar which induces them too difficult for novices and even leads to the forearms fatiguing before the abs on even the most advanced trainees. In this video, I’m going to show you the best lower abs workout you’ve likely never tried and it doesn’t even require you hang from a bar.
While we are talking about those hanging ab workouts, however, here is why they tend to be a problem. Most often, the person doing the exert tends to become over-reliant on the hip flexors to lift the legs rather than employing the abs to curl the pelvis into a posterior tilt on every rep. This can happen either by bad habit or as a compensation for weak abs. Either route, this takes the tension off of the abs and places it on a muscle group that is likely already tight and overactive.
The next option is to perform these same bottom-up movements but instead of hanging, you lay on the floor. The issue here is once again the hip flexors can tend to dominate the movement and cause the same detrimental effects mentioned already. Even more, the legs stop becoming a factor in the resistance of the exercising and actually help you to do the move as you get them past ninety degrees of lift.
The good news is, the best lower abs exert you can do doesn’t require you to have to hang from a bar or lay on your back. All it requires is a dip station or even the corner of a kitchen countertop. If you are going to perform it from a dip station all you have to do is posture yourself in the suspended stance with your hands on the dip bars and your elbows nearly locked out.
You don’t want to bend the elbows too much here or at any point during the exert since this will shift the focus from the abs to the triceps and cause you to tirednes where you don’t want to. With the bodyweight supported you will actually find that you get a beneficial compressive force into the shoulder joint that can make an unstable shoulder feel much better. The hanging ab exercisings while awesome for the lower abs can make it tough on the shoulder of someone that has a rotator cuff or labrum tear.
Next, you let the pelvis drop naturally by hanging the legs. This will help to decompress the spine and cause a distraction force to the lumbar spine and lower back that can help alleviate any inconvenience you may have developed from doing lots of hip flexor dominant lower ab motions over the years.
Begin by simply ricochetting your body up and down while alternating the twisting of your torso as you pull up. Your main thought should be driving the movement with the posterior tilt of the pelvis and not the arms. This will engage the lower abs while at the same time, get the obliques to fire up with each rotation left to right. Keep doing this in rapid-fire style for 30 to 60 seconds or until fatigue prevents you from performing clean reps.
If you have never tried this one then you are in for a astonish. You will see how much easier it is to influence the lower abs without having to resort to the hanging ab exercisings that tend to cause tirednes elsewhere before the location that you are actually trying to make. For a complete program that the project works daily ab training into the overall plan to get your abs popping and rent like never before, head to http :// athleanx.com and get the ATHLEAN-X Training System.