5 Lower Ab Exercises That Give You VISIBLE Lower Abs (BEGINNER TO ADVANCED!)

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  • Published: 10 July 2019
  • This video covers 5 lower abs exercises that will help you develop the lower part of the rectus abdominis. According to numerous scientific studies (cited below) there are some exercises that are far better than others for targeting the lower abdominals. Before I filmed this video I looked at the EMG Activity tests and tried out over 50 lower abs exercises. This video covers the 5 lower ab moves that I consistently find myself doing throughout the year.

    I have become obsessed with lower ab training after seeing how my abs looked at around 8 percent body-fat last year at the peak of my shred, and I realized that my lower abdominals could have looked a lot blockier. This year i've prioritized lower ab training 2-3 times per week and do at least 10 sets per week and even at 10-12 percent body-fat my lower abdominals are a lot more visible this year. If you want visible lower abs you need to hit exercises that are more "bottoms up" based and move your pelvis to your chest. The exercises that target your lower abs the best ARE NOT traditional six pack abs and that is why so many guys lack lower ab definition.

    You will also find a beginner and advanced version of all of these ab exercises. Make sure to watch until the very end of the video so you can screenshot my favorite ab workout that I recommend you do 3 times per week for the fastest development of your lower abdominals and v-shaped torso.

    List of the 5 ab exercises mentioned in this video (5 beginner and 5 advanced):

    Lower Ab Exercise 1:
    Hanging knee raise (Beginner)
    Hanging leg raise (Advanced)

    Lower Ab Exercise 2:
    Air sprints (Beginner)
    weighted dip ups (Advanced)

    Lower Abs Exercise 3: Swiss Ball Vertical Crunch (Beginner)
    Weighted swiss ball crunch (Advanced)

    Lower Abs Exercise 4: Reverse crunch (beginner)
    Bottoms up crunch (Advanced)

    Lower Ab Exercise 5: swiss ball roll ins (Beginner)
    Swiss ball roll outs (Advanced)


    List of references used to make this video:

    Abdominal and hip flexor muscle activation during various training exercises
    ncbi.nlm.nih.gov/pubmed/9118976

    Effect of surface stability on core muscle activity for dynamic resistance exercises
    ncbi.nlm.nih.gov/pubmed/19417231

    An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge in healthy young adults: implications for rehabilitation professionals
    ncbi.nlm.nih.gov/pubmed/18978615

    Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls
    ncbi.nlm.nih.gov/pmc/articles/PMC385260/

    How To Get Six Pack Abs | Ab Training Science Explained ft. Christian Guzman
    office-2016.info/user/watch?v=_xdOuqokcm4

    5 Awesome Lower Ab Exercises (FIX YOUR FORM!)
    office-2016.info/user/watch?v=KnVijGm95MA

    4 Steps to Awesome LOWER ABS! (Works Every Time)
    office-2016.info/user/watch?v=FpnB7x7OjCM

    The best exercises for your lower abs
    greatist.com/move/best-exercises-lower-abs

    More About Me:

    height: 6 FT. 1
    weight: 201 LBS
    body-fat %: 10%
    Co-founder: AlphaLion.com
    Instagram: Troyshred

    SUBSCRIBE HERE: office-2016.info/video/FQVxihcZC-Y/video.html
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Comments • 295

  • SuperHuman You
    SuperHuman You   2 months back

    *MUST WATCH NEXT IF YOU ARE SHREDDING - **https://youtu.be/Hba_CXzu8Q4*

    • db cooper
      db cooper  16 hours back

      💪👍

      • Akash Chaudhary
        Akash Chaudhary  1 weeks back

        Best bro ... 💪💪💪💪 love from India

        • Akash Chaudhary
          Akash Chaudhary  1 weeks back

          Best bro ... 💪💪💪💪 love from India

          • Rodney Parker
            Rodney Parker  1 weeks back

            Never done these types of workouts, but I feel the difference immediately.

            • Leopoldo Tinoco
              Leopoldo Tinoco  2 weeks back

              lose fat off chest video

              • Preetam Sharma
                Preetam Sharma  2 weeks back

                great video mate, please do upload for the obliques and upper abs

                • samaak ahmed
                  samaak ahmed  3 weeks back

                  I love you bro.. You're best because you almost guide us the exercise routine.. To the point❤❤

                  • Ronald Ferrell
                    Ronald Ferrell  3 weeks back

                    Chest fat workout

                    • Shoaib Amal
                      Shoaib Amal  4 weeks back

                      Fat

                      • Shoaib Amal
                        Shoaib Amal  4 weeks back

                        How we calculated body far 03453408559

                        • Shoaib Amal
                          Shoaib Amal  4 weeks back

                          03453408559 add me watsup group

                          • Watchman79
                            Watchman79  4 weeks back

                            ~~` A study by Williardson, Fontana and Bressel disagree with your statement about using a Bosu ball or any other unstable surface when using weights. It has been shown to do very little for the core and increases the chances of injury..~~~Just saying dude.

                            • Dhanush Renadevan
                              Dhanush Renadevan  4 weeks back

                              Thanks Brother ❤️

                              • Joe Garcia
                                Joe Garcia  1 months back

                                Great ideas vs loss. Thanks for our gains.. fat loss under chest... And wider up top... Leveled.. but your lower and plus weight does work ??

                                • Jose Adriano Baltieri
                                  Jose Adriano Baltieri  1 months back

                                  I really appreciate this format of videos where you explain first and gives the workout (routine) after. We get motivated because we know WHY we're doing the exercises.

                                  As for the leg raises, I prefer to use anklet weights instead of Dumbbells. They're safer.

                                  Talking from Brazil here.

                                  Best wishes.

                                  • Carlos Dejesus
                                    Carlos Dejesus  1 months back

                                    30 second under pressure what exactly is that? Do 30 seconds rest 30, on and on? I am new to all terminology. Thanks

                                    • José Marcelo
                                      José Marcelo  1 months back

                                      A workout for biceps

                                      • chad smith
                                        chad smith  1 months back

                                        Awesome 👍

                                        • joshua caban
                                          joshua caban  1 months back

                                          Loose body fat around chest. Overall need to focus on decreasing body fat from 18% down to at least 14%. I’ll be happy with that.

                                          • Afthab Ameer
                                            Afthab Ameer  1 months back

                                            What to eat and what do not eat for six pack or other muscles build up

                                            • Princess A
                                              Princess A  1 months back

                                              Activation is his favorite word lol

                                              • Panamarebel
                                                Panamarebel  1 months back

                                                Biceps biceps 💪🏽 biceps 💪🏽

                                                • Anmol Sharma
                                                  Anmol Sharma  2 months back

                                                  Big fan 💪🏻

                                                  • Tony Nellins
                                                    Tony Nellins  2 months back

                                                    Your lower abs are in the same place as my mid abs 🤣

                                                    • Martin Lee
                                                      Martin Lee  2 months back

                                                      Dragonfly's got my whole stomach hurting the next day

                                                      • F M
                                                        F M  2 months back

                                                        I would like to see excercises that will help my lower back look more defined. Right now it looks terrible.

                                                        • F M
                                                          F M  2 months back

                                                          I would like to see 5 new excercises for bigger biceps

                                                          • SMPL JCB
                                                            SMPL JCB  2 months back

                                                            4:45 song please?

                                                            • Ben
                                                              Ben  3 months back

                                                              What lower abs... Their ugly!

                                                              • pablo merel
                                                                pablo merel  3 months back

                                                                Cool

                                                                • Magdalena Sarnas
                                                                  Magdalena Sarnas  3 months back

                                                                  I was always afraid to do the hanging exercises. Thanks for sharing this will help to change up my lower ab workout.

                                                                  • Thomas ziermann
                                                                    Thomas ziermann  3 months back

                                                                    Video of bigger biceps and Triceps!

                                                                    • Peter Pyle
                                                                      Peter Pyle  3 months back

                                                                      Wider biceps

                                                                      • Gour chand Halder
                                                                        Gour chand Halder  3 months back

                                                                        How I loose body fat percentage

                                                                        • ਸੰਤ ਗਿਆਨੀ ਮਸਕੀਨ ਜੀ

                                                                          Half knowledge ...

                                                                          • Rahul Sival
                                                                            Rahul Sival  3 months back

                                                                            You are the best

                                                                            • DrSweats
                                                                              DrSweats  3 months back

                                                                              Upper-Pec to minimize or defy Man-Boobs for the over 50 crowd!

                                                                              • Arshad Ali
                                                                                Arshad Ali  3 months back

                                                                                Does we can do lower abs exercise everyday

                                                                                • Latish Kumar
                                                                                  Latish Kumar  3 months back

                                                                                  Want Exercise To loose Chest Fat In 30 Days

                                                                                  • Jitesh Nair
                                                                                    Jitesh Nair  3 months back

                                                                                    Next video for wider biceps

                                                                                    • A&F NY
                                                                                      A&F NY  3 months back

                                                                                      Loose the chest fat

                                                                                      • Ken Fulton
                                                                                        Ken Fulton  3 months back

                                                                                        I want to get wider biceps. Thanks for the tips

                                                                                        • Baliram Ray
                                                                                          Baliram Ray  3 months back

                                                                                          Nice and informative lesson...like to see more on reducing bidy fat...

                                                                                          • Barry Fence
                                                                                            Barry Fence  3 months back

                                                                                            I'm having trouble getting my abs flat, even though I don't have a lot of extra weight. Is there any way to pull in those lower abs?

                                                                                            • Chadwick Boseman
                                                                                              Chadwick Boseman  3 months back

                                                                                              Barry Fence you can try doing stomach vacuums I’ve heard that they work good. You can look up a video on how to do it but it’s pretty simple. You pretty much just suck in your stomach as much as you can while kind of flexing and hold that.

                                                                                          • John Tziannis
                                                                                            John Tziannis  3 months back

                                                                                            I heard it's 80% nutrition.

                                                                                            • Vain Merano
                                                                                              Vain Merano  3 months back

                                                                                              I've been working on my abdomen...and this vid gives me magnificent insights. Thank you....

                                                                                              • Coy Smith
                                                                                                Coy Smith  3 months back

                                                                                                Chest work out to remove fat