5 Lower Ab Exercises (YOU'RE DOING WRONG!)

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!
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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...

[@sneakyway4411]

the incline leg raise with a pulse for me has been the best exercise to ever try for the abs, thank you for teaching it.

[@Peoplespilates]

Superb! I am going to start these. Always wanted a good ab video and here it is!!! Thank you!!

[@Nothingmuch1039]

I was least excited about the banded reverse crunch, but it turns out that's my fave. I felt exactly what I was looking for. Making it a point to do these often! Thanks man, this info was great!

[@shanaejaye7688]

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!

[@SuccessforLifester]

3:55 can be done almost anywhere with minimal equipment - But actually required a Val slider, a resistance band, and something heavy for securing

[@robboss1839]

Sean I somewhat agree but I actually have all that stuff on hand

[@thereisnorighteousperson1049]

@@robboss1839 i think most of us dont.

[@robboss1839]

There is no righteous person it’s cheap to get that stuff on amazon And it comes in handy when you are working out at home

[@thereisnorighteousperson1049]

@@robboss1839 amazon does not really work in my country. I guess I could get it from somewhere but I still try to find some other exercises

[@robboss1839]

There is no righteous person if I didn’t have amazon I’d make a roller. It’s just a stick and a wheel. It should be a simple DIY project.

[@therealrodmosby]

Very informative. I've been doing weighted leg raises with 50 pounds of ankle weights. The incline leg raise and windshield washers will be part of my workout tomorrow. Thanks!

[@emgee8483]

The advices for these exercises are helpful,thank you.

[@courupita]

THANK YOU very much indeed! . Well-done

[@akshayshukla06]

Good tips and set of exercises specially the resistance band ,thank you

[@outlawstarr5209]

This is an awesome video. I always do 2 set 50X reverse crunches. I will switch to pulse ups.

[@mr.m1garand254]

Thank u exactly what i was looking for u earned a sub!

[@Dem232]

Excellent tips for taking our ab workouts to the next level. Great video!

[@pretoriaafro5074]

I truly love this information! i often share and i do not comment. Thank You so Much.

[@chinthakaperera378]

Perfect. Thank you so much.

[@ChrisJohnson-pq2tu]

Like that smooth jazz in the background bro, nice touch

[@patrickmcgee4698]

Gonna try some of these ab exercises being 51 yrs old and basically starting out how many sets would you recommend

[@keithkennedy927]

Best workout videos I’ve found. Very clear, very well explained, great channel

[@carastone3473]

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.

[@jonmastah662]

You think were average? Huh? Do yah, punk? 😂 jokes jokes

[@madeleinegillett5892]

Yeah but this ain't aimed at the average person. It's aimed at those who have already got the abs but want to see more definition lower down

[@yaircelis1175]

This looks really intense but pretty good. I am definately trying these out the gym

[@Mah-LonCreativity]

Static L-sit is good for that lower ab development. Toes to bar is one of my favorites. I do my windshield wipers hanging. But that is an intermittent exercise. Not sooted for beginners. Around the world is even more changing than windshield wipers. But those obliques and lower abs will get hit hard when done correctly.

[@kellygjesdal5858]

Awesome exercises and tips💪

[@Peywend712]

Thanks for the ab workout

[@prashantpatil7697]

Last one is amazing love it

[@ammarsaleem9700]

Everything you tell is logical, perfect and effective. I'll subscribe you

[@jimmywhitfield41]

Hey thanks for the info I'm gonna try that😎

[@MikeLuisCozinheiro75]

When i see this videos I realize how lazy and all wrong I do things on the Gym. Best channel ever

[@johndoh1000]

This has got to be the best video on abs I've ever seen

[@sherra4004]

I learn something good everytime you speak! Thanks for all the info!

[@ah00dii85]

I can’t wait to start doing these

[@lifeis4living_]

AWESOME!!! Thanks

[@Whatever99988]

Thanks a lot dude !

[@riteshrks10]

Thank you so much😊😊

[@blesstone2562]

Thank you!

[@hswfitness8880]

great exercises

[@crowdjumper6892]

Thanks coach

[@DjBaapreB]

Will try the val slide pike

[@tonmy21]

Rocky the grand dad of Lower abs workouts!

[@icedalpha5794]

Thank You. This was good. How long would it take for me to see results, if I workout 5 days a week? Am I able to chat with a fitness expert about what I want to accomplish?

[@maipham4766]

Your videos and tips are the best ❤❤❤❤ thank you

[@mohammedkj1239]

this video has value !

[@arvideep]

Superb video

[@chloechla5168]

Thank you very much! I tried these exercices and it helped a lot, without the back pain!!

[@universalgymfatehpur9594]

Very helpful exercise 🔥🔥🚵🏋

[@fuyu5979]

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.

[@Pavan_Dinkar]

I am beginner can you make video on beginners with diet, protein, pre workouts, post workouts,and how much exercise should be done ...

[@naturallychilled3939]

Great info! Thanks!

[@taticartagena5284]

buenisima informacion !

[@oscar5584]

Hanging knee raise is effective and I have seen results

[@blindfactz]

Thanks

[@taticartagena5284]

tremendo video

[@nycopperwarrior9734]

Thank you my brotha 🙏🏽🙏🏽🙏🏽

[@penimakaafi3241]

Could u do a video on workouts that best build inner quads, hip flexor, I.T. band and glutes please

[@jameskylebrian6095]

Can you make a top 10 important exercise?

[@prabhatchandra6211]

Thanks bro for this video..

[@rikimaru7405]

Nice! I can't do any of these at home

[@grangerhipe2000]

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.

[@taticartagena5284]

me encanto y si se siente

[@fatazloh]

Can we do the incline leg raise with legs lift on normal ground? What's the difference if we did it on the ground instead?

[@thetruthhurts9599]

Smart man

[@francyllcredito4949]

six pack exercise training strong 💪 like easy feel abs muscle belly.

[@coachca22]

Hey Do you use an incline bench or decline bench????? The intro picture for the video shows a decline bench and Max also said “decline” bench.....so which one????????

[@dkennell998]

Awesome vid, but I nearly snapped my cheap incline bench from trying to perform this type of leg raise on it. Would appreciate any advice on what kind of equipment I need in order to perform this. Do i need to get a situp bench or are there bench press benches out there that can handle this kind of torque? Ideally I'd be able to do them both on a single small/collapsible bench, I live in an apartment. Thanks!

[@rohangandhi4998]

Nice video sir,,👌👌 Please send a best abs work out ,, & how many time abs workout add in week ,,sir ?? .please ,,

[@davidurbina3908]

I know a lot of people with back problems and back problems are really serious and I don't want to hurt my back

[@shinypear326]

So do I just pick one or do I have to do some combo of a few of them?

[@noelfrancis727]

can you tell me the best exercise for legs please

[@simons3134]

Hi Sergio Ramos, good video!

[@allthe_smokey]

Simon S more like weidum from UFC

[@zaxflaya]

Some exotic exercises here

[@likea_b0ss509]

1. Windshield Wipers actually works the hips by hip rotation (not internal/external), a complex movement involving the pelvis as adductor/abductor, the lumbar spine only works the rotation in 2 degrees, so it is useless to say to work the lower obliques by rotating the lumbar spine 2. Rectus abdominis have one single fiber orientation than is vertical and one single origin, so you don’t have to work it in different angles like the chest than have sections in the clavicular & sternocostal head, there´s no lower abdomials but what there actually is it´s the section of the spine: the thoracic and the lumbar, the lumbar flexes in about 12 degrees and it´s risk to work it without hyper-flexing the joint, when you doing a sit up you work both the midback and lower back in a secure range because you have more control 3. I recommend to work your abs like in a goniometry test; by straightening your legs and bending the spine from the torso to reach the pelvis, moving the spine from the insertion to the origin, for correctly isolation of the hip muscles don´t bent your knees because when you doing that you actually flex the hips in a short range of motion working the accessory hip flexors (Rectus femoris, TFL and sartorious). For work against the gravity, decline the flat ab bench in a small degree, you dont need to decline the bench in 45 degrees 4. Other excersises than you expose are intersting, but still are working the hip flexors; stand with your back against a wall and bend the thighs in 60 degrees at this range you are working the accessory hip flexors, when you try to reach the parallel line against the floor (90 degrees) you will feel a tension in the hamtrings, this is called active insufficiency and occurs because hamstrings are biarticular muscles, to full flex the hip the body need to bend the knees at this point you are bending with the most powerfull hip flexors muscles the psoas and the iliacus muscles, so when you are doing bent knees sit ups or knee raises you are using the iliopsoas 5. Use always in the declined straight sit up an AB MAT or similar for starting the movement by lengthening the muscle in the eccentric motion. 6. Please read more books about biomechanics and less T-Nation articles

[@Nothingmuch1039]

Let's goooooo!!!!!

[@nuttyjunno3154]

Nice

[@adrianbullecer5749]

Is it normal whenever i'm doing crunches and sit ups my tailbone hurts? (its the sacrum) please answer. thanks!

[@rajkumarhsraju1303]

Super

[@pandozmc]

Hey, I'm looking for good exercises/workout I can do at home that aren't too noisy. Basically no jumping and stuff like that cuz theres neighbours next to, below and above me. Full body's what I needdd

[@kishorejb970]

Body weight squats, push ups, planks

[@BeatKiller81]

If body weight squat is too easy do the bulgarian squat. And some tricep dips. Some pull-ups and inverted rows for a good back workout. Do multiple push-up variations to hit all upper body muscles.

[@ImJaypell]

Athlean-X 28 day ab exercise program workout is a good one

[@pandozmc]

thx

[@allyrah5145]

Your videos has such good content 🙏🏼 thank you♥️

[@Justin.Martyr]

*I wiLL DO the InCline Leg Raises!!!!!*

[@AonyjsViolmlar05]

Tnx for this bro. I stop training my abs 4 years now. Im gonna do this and start slow again im being lazy again training my core.

[@nestleepahilanga6473]

how often can i do abdominal exercises?

[@72saif]

I had L5 issue And 2 years of gap Can i do this all exercise

[@heindattel3919]

Awesome clip . Thanks🌟

[@quotesforthepeople]

what exercises should i do to target the entire ab muscle?

[@baggfullofswagg]

the last workout is key

[@demedusaacademy]

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 ?

[@JJgg72557]

how many times per week ? should i do them everyday ?

[@peryfebinaa]

Can i do these workouts at home or maybe is there any ab workout that really works to do it at home instead do it at the gym? I don't have an access to the gym

[@shannonblack1394]

Most of what he showed here you can do at home. You might need to get creative to substitute the conditions. If all else fails, do the other versions he showed better versions of. Just cause an incline leg raise is better than a horizontal doesn't mean you shouldn't do a horizontal one if you don't have the facilities for an incline. A horizontal leg raise you can do on the floor. The pikes he showed as well you can get away with by putting something slippery under your feet and on the kitchen tiles. There are some other stuff to look at as well: mountain climbers, Russian twists, etc etc. Keep YouTubing, take notes and definitely remember the notes about which ones end up placing higher focus on hip flexors. For a while when my understanding was limited my legs would tire out before my abs would even feel anything, and then I found out it was thing that could easily be avoided. So take note of what muscles they say you are working out and pay attention to your own. You'll feel the muscles that are being targeted. Whatever works for you keep doing. That's my advise but someone might be more detailed. I'm not an instructor. Just someone that has learnt mistakes.

[@carldupre9865]

i have lower back issues and cannot work my lower abs. all these exercises here pull on the lower back. anything that you know of that would not inflame lower back nerves.

[@Iivingston]

I use an inversion table....cautiously. Works great... Combined with yoga has reduced my back issues tremendously.

[@alldaytech]

visit a good chiropractor your back issues are likely related to either injury or misalignment. There is a way to get rid of back pain forever. google dr rahim or dr ian in australia to get a bigger picture

[@fadilvi]

Do hyperextension, cobra stretch, forward bend,coupled with leg flutter ...all my back pain is gone ..tho you must do it every day

[@ashleyk6716]

Great video..but what's up with the Kenny G babymaking music in the background?

[@BasheerAhmad-tn5pj]

Best

[@Trucking_ju]

I have a 6 pack with lower belly lol but now I’m on my way to having an 8pk

[@marchelyaoyao9641]

I am just wondering how many secs per excercise? It should be 45secs or 1 min?

[@sergebaron9086]

Awesose A++++

[@arslaantariq1875]

Are these good enough to remove that small belly (coz I have upper abs already but can’t get rid lower belly and love handles)

[@annieleonhart4942]

Same here ...upper abs are quite easy ..

[@mutiochan5910]

Thanks,, I dont know about your talk. But this practice very good for me...

[@alfarabi73]

What about top abs exercises?

[@pearhat640]

This is like advanced course

[@RealCoachMustafa]

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.

[@frankreyes7949]

Hello I like your program but iam slim built but would like to get my 6 pack back iam 59 but with a gut I dont like what to you recommend

[@TriniGirlNatural]

Great video

[@user-or1ci9yy5g]

Fine

[@jamesnesbitt1882]

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👍👍

[@subhendudas4265]

Plz give a dite chart ...now my weight is 69.kg.but iwant 60-62kg..

[@KnightsWithoutATable]

The windshield wipers exercise for the obliques is a very unnatural movement with weight on the lower spine. This could injure your back very easily, so if you are going to do it, be careful and don't go crazy on the reps or range of motion. Back injuries happen whenever you are twisting with weight or limbs extended perpendicular to the spine. The human body can flex in the lower torso easily and very far, but it never evolved to do so with large resistance. I went to a half day seminar given by an orthopedic surgeon that specialized in work injuries to the spine as a member of an employee safety committee at a manufacturing plant I worked at. That is where my opinion is coming from on this. I am not saying that you would instantly injure yourself doing this, just that you should be very careful doing it and should have developed strength in those muscles before trying this. You might want to start with core strength exercises and running before going to this extreme.

[@likea_b0ss509]

theres virtually no range of motion to move on when the lumbar spine only flex about 2-5 degrees, the better work for the obliques is doing trunk rotation (not the same as twisting back extensions) in the horizontal back extension bench, so on this way you work both the spinal rotators and the oblques by isolation. This is a lot way better than doing twisting sit ups wich limit the eccentric motion (the starting point in wich you lengthen the muscle)

[@misignal]

For the sake of balance, shouldn't you combine these exercises with lower back exercises?