If you want to get lower abs fast you are going to need to do a couple of things that are especially important. First, you will need to get your nutrition cleaned up. Due to the fact that most men and many women tend to store fat in their lower abdomen it is often the last to come off and therefore requires a higher dedication to eating right to get rid of it. Second, many people don’t train their lower abs correctly or simply don’t have the strength to do lower ab workouts right.
TARGETING THE LOWER ABS?
While it is anatomically impossible to isolate the lower abs from the upper abs and get them to contract independent of the other, it is possible to influence the fiber activation of one area over the other. This is due to the fact that the different areas of the abdominals have different nerve innervation and that there is evidence to support that movements the are initiated with the pelvis moving towards the shoulders can recruit better fiber activation of the lower abdominal region.
THE CHALLENGE OF LOWER AB EXERCISES
That said, there is a big downside to lower ab, bottom up exercises. The fact that these moves require that you lift the weight of your legs makes them instantly more challenging and demanding than top down shoulder to pelvis ab exercises. What winds up happening is those whose lower abs aren’t strong enough wind up overtaxing their hip flexors and not getting enough work for their abs.
This lower ab workout solves this problem.
HIP FLEXOR RELIEF
By incorporating hip flexor relief exercises in between the classic exercises for lower abs that involve lifting the legs, one is able to tolerate the moves better and get through the whole ab workout. In the long run, this allows you to build up the strength of your abs and get better at the workout. There are three levels of ability provided in this lower abs workout.
EXERCISE LEVEL PROTOCOLS
Beginners perform the hip flexor dominant ab exercises for 15 seconds and immediately follow this with a 15 second rest before moving onto the next movement.
Intermediates perform the exercises for 20 seconds and immediately follow this with a 10 second rest before moving onto the next lower ab exercise.
Advanced perform the ab exercises for 25 seconds and take just 5 seconds rest before proceeding to the next exercise in the ab workout.
That said, when it comes to the hip flexor relief exercises, all performers of the workout regardless of their ability level are doing to perform the exercises for 25 seconds with 5 seconds rest due to the fact that the weight of the legs has been taken out of the equation.
When the 3 minute lower ab workout is complete, take a one minute rest and then get back in there again and repeat for a second round. In total, this workout will target your lower abs better and do the job fast. You can complete this ab workout in just 7 minutes. It is recommended that you do some type of ab training at least 4-5 times per week. That said, you can train your abs daily and not have to worry about overtraining provided you are following a brief but focused ab workout like this.
THE WORKOUT
The specific workout for lower abs looks like this:
LOWER AB MOVES
1A. Figure 8’s
2A. Bicycle V-Ups (Hand Spotted for Beginners)
3A. 3-Way Seated Ab Tucks
HIP FLEXOR RELIEF EXERCISES
1B. Lower Ab Swipes
2B. Heaven Presses
3B. KTE Crunches
Complete all reps without resting during your time (determined by your ability level above). Alternate between A and B exercises until all 6 are completed.
If you’re looking for a complete lower ab workout program that will get you ripped six pack abs and includes a daily meal plan for losing body fat fast, be sure to check out the Core4 Abs program at athleanx.com and start training your abs with a purpose.
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Jeff Cavaliere M.S.P.T, CSCS
Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
