lower abs

[mass]

I WAS JUST WANDERIN what you all do for lower abs?

[RDX]

knee raises

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lose bodyfat.

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WEIGHTED LOWER AB REVERSE CRUNCHES

This is by far the best exercise you can do to properly develop your lower abs. Isometric and bodyweight exercises are great, but you can do them until you are blue in the face and you still won’t develop the deep cuts necessary on the lower abs to really see the full 6-pack visual.

The weight is important, but it’s more than that. It’s also ensuring you properly engage your lower abs. Most exercises people do in the gym for lower abs tend to focus on and work your hip flexors with little to no lower abdominal engagement.

The key on this exercise is to fully roll your hips over and pull your knees to your forehead in order to create a strong contraction on your lower abs. Do this by first pulling your knees into your chest then roll your lower and mid back off the bench until your knees are smacking you in the forehead.

Mentally focus on and think about contracting the lower abdominals. Fully exhale as you contract; the more air you exhale the better the contraction and the more work your lower abs will get.

Keep knees bent about 90 degrees if possible. When your legs are straight the hip flexors are getting the majority of the work. It’s wasted effort, plus keeping your legs from straightening will keep your lower abs engaged. It isn’t until your knees pass your hips and move toward your chest as your lower back comes off the bench that your lower abs actually engage.

This is an advanced exercise. If you cannot do weighted lower ab reverse crunches then start on the floor doing simple reverse crunches properly with all the cues as listed above. Then move to a decline bench with bodyweight before progressing to the weighted movement using ankle straps.

You will need ankle straps for this exercise. I like the Harbinger brand straps. They have small hooks and aren’t too heavy duty, but they get the job done. Some of the more hardcore ankle straps with large and heavy hooks can be problematic and dig into your ankle causing bruising and a lot of unnecessary pain. I’ve seriously jacked up my ankles a few times pushing through the pain and it takes your focus away from your lower abs which isn’t good. When working abs especially, you want to ensure a proper mind-muscle connection. If your gym doesn’t have them, you need to buy them.