5 Lower Ab Exercises
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 the very first sign that’ll you’ll experience as you get closer to ketosis and that’s fatigue and a decrease in your performance levels. When you start something like a ketogenic diet or fasting where you’re cutting your carbs really low, your body isn’t just automatically going to switch over to efficiently using fat for energy. It’s going to take time for your body to stop metabolizing carbs and switch over to fats even if you’re not eating any carbs at all. This is due to the fact that your body stores away carbohydrates for this exact scenario.
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 don’t 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 situps 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 the 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 on to my second favorite lower ab movement that can be done almost anywhere with minimal equipment. The val slides pike, but we’re not just doing a regular Val slide pike we’re doing it with a resistance band around our feet. And by adding this slight variation it really makes a huge difference. With regular Val slide pikes the only resistance that our abs
So before your body even begins to try to become more fat adapted it’s going to draw out and use all the stored carbohydrates in the form of glycogen from your liver and your muscles. Normally when you workout even when you’re not on a low carb diet this process of using stored carbohydrates is happening anyway. But the major difference is that at the end of the workout and throughout the rest of the day the carbs that you’re eating will refill those glycogen stores in your liver and your muscles.
However, when you’re following a low carb, ketogenic, or fasting diet plan you’re never really restoring these glycogen stores. So this in-between phase where your glycogen stores are running low, but your body is not yet fat adapted and it’s not efficiently using fats for energy, this phase is many times referred to as the keto flu. And even though it may sound nasty and it may feel pretty nasty to be in this in-between phase, it’s the first sign that you are starting to enter ketosis. You’ll experience things like general fatigue throughout the day, a reduction in the amount of weight you can lift at the gym, and a reduction in your endurance levels as well. The good news is that after a couple weeks your body will fully switch energy pathways and you’ll feel a lot better because your body will begin efficiently using fat for fuel. In fact, one study found that athletes that were on the ketogenic diet burned 230 percent more calories from fat during exercise than athletes that were not following the keto diet. As you start feeling your energy levels go back up this becomes an additional sign that you have now actually entered ketosis.
Now this symptom of ketosis obviously has its pros and cons. The good thing about using fatigue as a measurement of whether you’re getting closer to ketosis is that all it requires is for you to assess how you’re feeling rather than any kind of additional testing equipment. The downside to testing this way is that just because you’re experiencing fatigue doesn’t 100 percent mean that you have entered ketosis, so this is definitely not the most accurate way for a conclusive result. But if you’re looking for a more definitive result then you’ll love this next testing method, that you can do right at home. And that’s using ketone urine test strips.
Now when used incorrectly these are definitely not a hundred percent accurate so I’ll give you some tips on how to ensure that you get more of an accurate reading in a second, but first let me briefly explain how they work. You can either pee in a clean dry container and then dip the testing strip into it, or you can take a ketone test strip and hold the testing side of the strip directly under your stream of urine. Regardless of how you do it, you would then wait 15 seconds for your results. The result you would compare to the color guide that comes with your test strips, but usually, a darker purple color will indicate higher levels of ketosis. Ideally, you would want to be in the low to mid-level ranges of ketosis.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org