This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
@@Yoshitoshi7 Excellence comes from the fundamentals, practiced, over and over again. The most elite do the basics, really, really, well. You are correct sir.
@@Yoshitoshi7 yeah i noticed that too but those videos are like 7 years old and little bits of information are spread troughout his videos out this compacts everything he learned in a 8 minute video
That pelvic curl tip is huge, I imagine tens of thousands of viewers have been doing those wrong their whole life up to this point. Grateful for teachers that stress the keys to form instead of just listing exercise names and what they look like.
Not a single trainer who posts videos on youtube has ALL the answers, but Jeff's content has rarely ever let me down. I'm no physical specimen, but I'm in much better shape than I would be without the lessons I've learned from Jeff over the years. Follow-up: I did just the basic versions of the three exercises posted in the video, and I'm sore today in my low abs in a way I've never felt before. I cannot wait to see what my progress is like in a couple months time.
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Same i have pelvic tilt, with the help of jeff i fixed my pain but my butt is still rounded i came to realize that my lower abs are very weak(the first time i ignored his advice since i was a 13 and had a bad expirence with ab exercises) so ive been trying to find out how to fix it since the exercises recomended by youtubers cause me lower back pain exercises people would call "easy" if there was a exercise that wouldn't cause me pain then it would actually be way too easy and won't engage my lower abs, i saw little bits of this advice on athlean x before but it wasn't a proper video like it is now, im sooooooo glad he made a video about this its like he read my mind
@@CivilizedSavage that's really kind to ask. I've had a setback due to some shoulder pain so haven't been able to work out with much intensity but I do feel the difference both in strength and firmness in that lower ab region.
Guys this actually works!!! I been trying to work this area for years with other exercises and seen no change at all, first time doing this and I can already see difference from my first work out!! Let’s go!!
I specifically look for your videos whenever I’m unsure about form or how to connect to the muscle I’m trying to hit. The way you present the lesson and the science behind it all then jump into the exercise is masterful! Thank you so much! I gotta get a shirt now you’ve been helping me since I was a teen!
So many years watching Jeff's videos, I already new that he was going to mention the nutrition part. No exercise is good enough alone, nutrition always is key for a healthy lifestyle.
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Thank you!!! I’ve been doing ab workouts/working out for 5 months and was wondering why I only had upper abs and why my stomach looked the same for so long! Turns out I wasn’t doing lower abs 😬. I’m still new to the gym so this helps a ton!! Thank you!!
Im mostly impressed with the emfasis given in doing the exersises so correctly. Ive been bodybuilding for 28 years and recently started pilates on reformer. I just cant get around how all these years most of the exersises i had been shown from trainers were not correct. Another thing is that my body has changed and iam in control of all its muscles, not only the basic ones. My point is that you are the only trainer i have seen online that emfasizes on showing and explaining the correct flow of the muscle and its movements. Very well done!! And thank you for sharing the knowledge!!
Fave channel ever. Its the little tips with each vid that make a difference for me. In this one, it was “squeezing the knees together”. Last video it was “unshrugging the shoulders before each chest exercise”.
I've been doing all the wrong way and when i felt the pain. I troubleshoot what and where went wrong until i do the correct way. And today ur video come across for me to watch. Really glad to know what i am doing now is similar to your explanation. Thank you Jeff for the clearer explanation
I was searching for lower ab exercises and i didn't find what i was looking for and a few days later ATHLEAN-X uploads a video on lower abs, THANK YOU.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Hey Jeff, your new video pacing and editing is crushing it! Way to go! I recently finished my 3rd go of AthleanX Base Training Camp and I am in what I am calling the "final leaning phase." I will be 50 on this coming Tuesday, Aug 23rd, and at this point I appreciate all the fine tuning videos as I hit Mid Life in stride+++!!! 🙌 Thanks and Be Well All!
Thank you for the video, very informative, I am a 58 years old guy that has been always in shape till i was 53, then age started to make a difference, and have not managed to get back in shape since then. Psychologically has been terrible, and i really feel the need to start exercising again, so, thanks for the lessons.
OMG ! This video totally clears my doubt of why my lower abs have not started shaping up back again even though I have done all these ab exercises that were shown here as regular routine ones ! I will incorporate these simple modifications as shown by Jeff here ! Thanks a lot, Jeff ! 🙌
I always appreciate how you give disclaimers about having realistic expectations. Thank you for not giving people false advertisement that these moves will “give you rock hard six pack abs in just 3 weeks”
The timing for this is so good. Have been asking this question to myself all week, been sitting at a decent body fat of sub 14% BF but I’ve only had the top 4 and toned obliques, so Im interested to see how this will go in the next couple weeks.
@@Elias6233 nah you can get visible abs at around 12-14%. They won't be super defined but you should be able to see them. Problem is if you don't have even bf distribution where you hold more fat in the stomach so then you would need to go even lower like 8%
Thankful for your videos Jeff!! I've had major ab separation after two kids so I'm learning about training the TVA and lower abdominal muscles. Now knowing the direction and position in which you crunch/pull your body is super helpful. Keep up the great work! 🙌
Hey do some leg raises fully extended legs and raise them slowly before lowering them, but never let them touch the ground try to thirty reps. I Promise you you'll be crying and Rolling before you hit 10.
I’m still trying to loose belly fat, but I still need to keep my abs building in order to get the form I’m going for, this really helps a lot. Thanks Jeff
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
I did sit-ups for so many years and saw no results. Then I started w the leg raise motion and saw better n quicker results especially in the lower abs. Jeff is the man!
Thanks for this lower abs training information! Informative like always, giving good ideas for the own workouts! About the stubborn area … i only can repeat your words, since I changed over 7 years, without loosing joy in life, from ~93kg to 64kg, with only 4kg of body fat left. Why I needed so long? No diets, only movement, development of skills, running, cycling, cardio like movement, bodyweight training, learning new patterns and body awareness, etc. But the stubborn area was the last to change. Consistency of training, changing habits, a bit of deny of sugar, alcohol, coffee, adding a preference for fruits, more pure water, a more healthy way of life, changed me over the years! And the way to train needed to change, too, adopting the changes of the body, the agility, the strength. And this change, these changes are worth it!
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
@@COACHCHAPLET i have plenty of time to change, no need to rush. The changes in eating and food applied 6ys ago haven't been dramatically, but just enough to start changing and being a lot of healthier. So even working out in that days only a little bit by running a little bit and cycling everyday to work was enough to loose significantly weight. These days I work out a lot, regulary, planned, and eat nearly the same. Perhaps i would need now protein to have more muscle growth, but I was never keen to have bigger muscles. It was always about abilities, about skills and the needed strength and body awareness. My muscles have grown naturally during this journey.
Great video as always, I've noticed recently that my leg lift exercises seem to be giving me low back discomfort that goes on through the week. Your point about hinging at the hip more than focusing on tilting the pelvis makes a lot of sense as to why I might be experiencing that. I'll try paying attention to that and see how it helps. Appreciate you man
Thankyou for all your great videos, youre the best in this Planet. These videos have helped me so much in my life, less pain and more energy throughout the day. Thank you Jeff.
The perfect video for me, since i have anterior pelvic tilt. Strengthen my lower abs while having apt is really hard, yet satisfying to know this can fix apt (apart from strengthening hamstring & glutes)
Same, ive been searching for lower abb exercises without back pain for a whole day cuz thats the only part of my abs thats weak and probably causing my pelvic tilt Glad Jeff made a new video cuz at some point i just lost hppe
Just did my favourite lower ab exercises with the things in mind and next day my i felt pain in lower abs And after that day i Didn't felt pain and my lower abs were visible. Very very helpful
Bro is there any chance that I am not getting six pack because I am not training lower abs ? Rn i have 4 visible and I do only crunches and plank for abs and I thought my genetics has 4 pack only is there any chance of getting 6 if I train my lower abs ? Or crunches and plank train whole abs ?
@@nwdeft6760 no no I am not talking about genetics I am talking about hitting that muscle I mean I am not sure if I am hitting my all abs by doing crunches only or does crunches only hit upper abs only
@@Cosmicmind2023 better then my old self I can say but currently I stopped hitting abs often and mostly target other muscles but I’ll try to hit my abs more now as core is very important I understand now
These are SO good btw. I now tried incorporating 3 of these in my 10 min abs routine, and when you do the exercise correctly, you can feel the difference in lower abs activation immediately! Super good bc I was very much struggling with lower abs activation. 👍
A man who cares not only about you looking your best, but not hurting yourself in the process. Been applying all his tips, down from 191lbs to 152 since January.
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Im working out again (I was sick for 2 weeks, and lost all my gains of 6 weeks prior). I do have a gut which is little fat. Its from being dissected (actual medical term they used), when I had intestinal cancer. They sliced through my aps, from the solar plexus down to my pelvis. Its still a nasty scar, and left my abs trashed. I think that I can get them to be stronger, but the best I can hope for is have the Rock's abs. Mangled up but strong. Still, thanks Jeff and Jesse, because you guys motivated a broken old vet to get in shape. I have a spinal fusion, replaced vertebra and crushed discs in my lumbar spine as well. But I did your workout, the 22 day challenge, and the Pull Push Legs, and I gained over an inch in that period, and best of all, I FELT GOOD and has LESS PAIN! I had a nasty flu (you know, the bad one out there, but Im ok now), but I do know there is a memory within the muscle fibres so I will regain my old gains faster than before, and get back to building and being healthy. Yes, a bit long, but I also want to say that I have cut sugar to almost zero (you still need some). No more snacks. I only have dedicated meals, with enough protein, carbs, fiber, fats etc. Home cooked stuff too. If anyone reads this, Im not whining, Im only saying that If I can get good, you can too. And YOU GOT THIS!
@@nomnomyourmom Not really. I ended up hurting something, although not working out but working on cars. I want to go back to work but its a lot harder pulling 8 hour shifts than the workout. I wont lie, I lost some motivation...I do need to get back but some issues at home, a house guest, schedules messed up...yeah. At least I didnt make a fool of myself posting any videos of my first workout, heh.
@@RipRoaringGarage Try to workour for 60s a day only, only when you feel comfortable, slowly increase by 30s, it will add up over time and you will make a habit you can't break. What matters is you train consistently.
@@nomnomyourmom I made the initial mistake of working out daily for about an hour, sometimes 2. It was mid-day, and I would be wiped after. I did it for 6 weeks straight, saw big gains, starting to feel good, but then work came in...I just didnt have the time anymore. Its also a mind frame issue. I have been out of work for so long with the injury that I dont know how to manage time asI used to. I want to return to work as a mechanic, so I pushed on fixing up some of my cars (both out of need to commute, as well as testing myself, which I ended up hurting myself over...). I tried doing the RUclips thing, but that failed as well, so yeah...depression set it, not deep but its not great either. What is worse is that I can see things getting worse, food costs, money, inflations, all these things, and working out scares me as far as the food. I had to cut my meals in half. All of this, plus the associated stress is not helping, and I dont see a way out. I wanted to motivate others mostly. I wanted to show that even with bad injuries, some semblance of a life, feeling good can be achieved...I guess that falls in the categorty of NOT working out for yourself, and even if not for women, it still wasnt for me.
@@RipRoaringGarage You've got a finance situation, you should focus on how to get this sorted out first. Search cheap meal rep to reduce the food cost. I'd recommend exercising for a very short time to avoid sedentary lifestyle and posture problem. It's good for the mind and won't require extra food on the table for needed energy or muscle growth.
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
"Abs are made in the kitchen, then the gym." - a lot of people including Coach. Thanks for another great video and the reminder to put down spoon before one late night indulgence erases the entire week's effort.
Thank you Jeff. This was very helpful. It reminded me how important it is to isolate the muscle group you are working to see results. Lower core is a "problem" area for me but have been doing the exercises you recommended since this video was posted and can already see a difference.
Hola Señor Jeff I wish the best for you, your Family and Company very very Merry Christmas and Happy New Year!!! for a few years I been watching your videos that have done tons of good for me!!! Helped me get throughout the world wide pandemic and better my mechanics on all exercises... Im 55 years old, from 120 kls to 88kls, from almost 38 waist to almost 32 and maintaining now for over a year, I believe Im at a optimum weight and good bmi... my discipline is an average and do always try on perfecting the best routine and mechanics going back and forth on your videos... anyhow THANK YOU AND GOD BLESS✌!!!
Jeff is like those guys who promise to give a magical key to everything but he actually gets to the fucking point (and quickly too) unlike those other people. And it works! Thanks man!
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy . #chapletgworkout
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Thank you for all your detailed explanation. I plan to have those this summer. I have been following you for a while and I am grateful that you continue to put high quality content, nothing but respect.
Jeff is the type of guy where the only problem he has at the gym is wearing Adidas workout pants with Puma training shoes. The caveat is that it matches and he makes it look good.
I always had trouble doing lower abs exercises (haven't done dedicated abs work much this year lulz). I've watched videos like Jeff's before, and seemingly got my tailbone up off the floor on reverse crunches, for example, but I still don't think I was doing them right. Same thing with hanging knee raises. I just never got sore even a little from the exercises. I think they're really hard to do correctly for many people.
Yes. I also got frustrated because I wasn’t feeling any pain the first few times I added them to my routine. But I finally got the reverse crunches down this morning- they do work. I’m not sure how you’re engaging, but I stopped going for volume-only/certain amount of reps and aimed for doing as many slow and correct reps as possible. I did notice after each pelvic lift from the ground + hand clap, my body couldn’t stay in one place and kept scooting forward (not a big deal but I had to overcome that little part in my mind). After I got up from completing a set (around 30-40 reps each for me), however, I did feel the tightness in the lower abs that I wasn’t feeling while on the floor. In short, you feel the effectiveness after you get up, not so much while you’re on the ground doing them. Weird but legit 🤷🏽✌🏽
@@popireal3628 Huh. Yeah I never did that many reps either, not even half that, but not because I was lazy, I just couldn't do more than 15 or something like that. But I haven't done abs in a while. Maybe I'll try them again with legs today.
I found barbell thrusts really helped to increase my hip strength and transferred to hip raising exercises. Also pretend your legs are not there and you are just raising your butthole :D
@@Terenceferguson Yeah that's another exercise I'm not sure I do right. I've done them many times for glutes but just never get recked in the glutes afterwards like I do with squats, or especially, lunges. And again it seems like I do them right, getting the posterior pelvic tilt at the end. I dunno mayne
My stomach muscles are super weak. You have motivated me to start working out my 1-pack into a potential 6-pack. Great stuff! Especially about the dual directional function of the lower abdominals.
Do abs daily, but most importantly they're made in the kitchen, so be at a caloric deficit. RUclips has a ton of high protein, low calorie diets that are awesome.
Hey Jeff, could you make a video addressing sled pulling and sled pushing? Like the pros and cons of doing them as well as any discrepancies in the form that we should be aware of. Thanks man, hope to hear from you
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food Stay healthy #chapletgworkout
Idk how old Jeff is but, Im 38 and all I know is Im gonna make sure I look like him by the time Im 40! 💪🏼✊🏼 I will NOT leave this world without being a legend first. #motivation #inspired
Hi Jeff and I just want to say I love your channel and training advice. Question: As an ex classical ballet dancer, we worked our muscles in the foot with every class as there are a lot of important muscles in the feet. Can you show and explain for the non classical dancer some exercises to strengthen the feet as these are important for overall stability. Thank you. Linda
Superb. Very small adjustments to switch from counting reps to reps that count. Years of hip flexor abuse coupled with a significant decrease in (bad) reps, and my abs are lit up more than ever.
Is it normal to still feel like I'm just targetting my upper abs? I swear I can't seem to feel anything in the lower region unless I really force them to squeeze by doing something shifty.
@@plutska I actually might have found something for this. Try sitting in a chair, flexing your core as much as you can without hurting yourself, and then do the exercise with you legs fully extended (just start poping them up). I've done this a few times now and I feel it in my lower core-to-pelvis region.
@@ChrisandRustyI have the same problem, I actually have some fat hiding the lowest 2 abs, but still i feel them underneath and its smaller than upper 4...
I swear one day I'm going to make a comment complaining how you somehow let us all down in not elaborating enough. Today is not that day! Your content never fails to impress and I'm thankful for all the help 👍
Hey Jeff, Ive been training for about a year now. I'm very happy with my progress, but I want to ask if you could explain how we could combat the effects of a flared ribs?
I thought that this will be the same video that you have in your channel, but you brought a lot of new good info that is awesome. You are the best dude. Can you do the perfect glute workout please?
Looking for a home ab workout that will take just 10 mins? Check out this no equipment ab workout here - ruclips.net/video/i27K2ry9jEo/видео.html
😂
My God 😩
Thank you my friend,very helpful!
Can belly fat actually be burned to a flat tummy??
13 years down the line.. still providing us with new information every week!
Hats off to you Jeff!
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
@@Yoshitoshi7 Excellence comes from the fundamentals, practiced, over and over again. The most elite do the basics, really, really, well. You are correct sir.
@@Yoshitoshi7 yeah i noticed that too but those videos are like 7 years old and little bits of information are spread troughout his videos out this compacts everything he learned in a 8 minute video
The quality of his videos now is insane compared to his old videos.
I consider him as my hero.
In 10 years i've gained weight twice, but thanks to him i also lost twice.
2:38 swiper
3:06 knee tucks
4:04 plank knee slide
Nice One! 😃
Thank You, Luka, mate🙏.
🐐
Thank you for sharing
Thanks for saving my time
Thx
That pelvic curl tip is huge, I imagine tens of thousands of viewers have been doing those wrong their whole life up to this point. Grateful for teachers that stress the keys to form instead of just listing exercise names and what they look like.
Not a single trainer who posts videos on youtube has ALL the answers, but Jeff's content has rarely ever let me down. I'm no physical specimen, but I'm in much better shape than I would be without the lessons I've learned from Jeff over the years.
Follow-up: I did just the basic versions of the three exercises posted in the video, and I'm sore today in my low abs in a way I've never felt before. I cannot wait to see what my progress is like in a couple months time.
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Same
Same i have pelvic tilt, with the help of jeff i fixed my pain but my butt is still rounded i came to realize that my lower abs are very weak(the first time i ignored his advice since i was a 13 and had a bad expirence with ab exercises) so ive been trying to find out how to fix it since the exercises recomended by youtubers cause me lower back pain exercises people would call "easy" if there was a exercise that wouldn't cause me pain then it would actually be way too easy and won't engage my lower abs, i saw little bits of this advice on athlean x before but it wasn't a proper video like it is now, im sooooooo glad he made a video about this its like he read my mind
Progress check.
@@CivilizedSavage that's really kind to ask. I've had a setback due to some shoulder pain so haven't been able to work out with much intensity but I do feel the difference both in strength and firmness in that lower ab region.
Jeff the type of guy to wipe with both hands to avoid muscle imbalances
Lmmaaaooo wtf
Underrated comment
Hahahhaa. Good one. But hey jokes aside, wiping with the same arm over decades... Maybe it really causes somo imbalances? Idk. I'll set the debate
😂😂😂😂😂😂
This is the best one 😂
Guys this actually works!!! I been trying to work this area for years with other exercises and seen no change at all, first time doing this and I can already see difference from my first work out!! Let’s go!!
I specifically look for your videos whenever I’m unsure about form or how to connect to the muscle I’m trying to hit.
The way you present the lesson and the science behind it all then jump into the exercise is masterful! Thank you so much! I gotta get a shirt now you’ve been helping me since I was a teen!
This guy is so real he has a hole in the knee and still pushes thru. Im a forever subbie!
So many years watching Jeff's videos, I already new that he was going to mention the nutrition part. No exercise is good enough alone, nutrition always is key for a healthy lifestyle.
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Thank you!!! I’ve been doing ab workouts/working out for 5 months and was wondering why I only had upper abs and why my stomach looked the same for so long! Turns out I wasn’t doing lower abs 😬. I’m still new to the gym so this helps a ton!! Thank you!!
Im mostly impressed with the emfasis given in doing the exersises so correctly. Ive been bodybuilding for 28 years and recently started pilates on reformer. I just cant get around how all these years most of the exersises i had been shown from trainers were not correct. Another thing is that my body has changed and iam in control of all its muscles, not only the basic ones. My point is that you are the only trainer i have seen online that emfasizes on showing and explaining the correct flow of the muscle and its movements.
Very well done!! And thank you for sharing the knowledge!!
Fave channel ever. Its the little tips with each vid that make a difference for me. In this one, it was “squeezing the knees together”. Last video it was “unshrugging the shoulders before each chest exercise”.
I've been doing all the wrong way and when i felt the pain. I troubleshoot what and where went wrong until i do the correct way. And today ur video come across for me to watch. Really glad to know what i am doing now is similar to your explanation. Thank you Jeff for the clearer explanation
I was searching for lower ab exercises and i didn't find what i was looking for and a few days later ATHLEAN-X uploads a video on lower abs, THANK YOU.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Am from Tamil
siu
I'm from delhi
I'm soldier
You drop this 👑
Hey Jeff, your new video pacing and editing is crushing it! Way to go! I recently finished my 3rd go of AthleanX Base Training Camp and I am in what I am calling the "final leaning phase." I will be 50 on this coming Tuesday, Aug 23rd, and at this point I appreciate all the fine tuning videos as I hit Mid Life in stride+++!!! 🙌 Thanks and Be Well All!
HAPPY birthday 🎉 bro 🎊
Absolutely fitness gold information! Thanks for sharing!
Thank you for the video, very informative, I am a 58 years old guy that has been always in shape till i was 53, then age started to make a difference, and have not managed to get back in shape since then. Psychologically has been terrible, and i really feel the need to start exercising again, so, thanks for the lessons.
OMG ! This video totally clears my doubt of why my lower abs have not started shaping up back again even though I have done all these ab exercises that were shown here as regular routine ones ! I will incorporate these simple modifications as shown by Jeff here ! Thanks a lot, Jeff ! 🙌
I always appreciate how you give disclaimers about having realistic expectations. Thank you for not giving people false advertisement that these moves will “give you rock hard six pack abs in just 3 weeks”
The timing for this is so good. Have been asking this question to myself all week, been sitting at a decent body fat of sub 14% BF but I’ve only had the top 4 and toned obliques, so Im interested to see how this will go in the next couple weeks.
Oii literally me too 😆😆
Yes! More for this area please Tim.
same here
You're not getting abs unless you're around 8% BF. Being under 14% is nothing.
@@Elias6233 nah you can get visible abs at around 12-14%. They won't be super defined but you should be able to see them. Problem is if you don't have even bf distribution where you hold more fat in the stomach so then you would need to go even lower like 8%
He is best coach and mentor ever
He will 50 after 3 years and still look young and had a perfect physic..
Thankful for your videos Jeff!! I've had major ab separation after two kids so I'm learning about training the TVA and lower abdominal muscles. Now knowing the direction and position in which you crunch/pull your body is super helpful. Keep up the great work! 🙌
Man, I've been doing leg lifts wrong for years! This video was great. Super informative.
I have been waiting for a good lower abdominal workout, let alone a complete breakdown for it. Thank you so much for the info Jeff
Hey do some leg raises fully extended legs and raise them slowly before lowering them, but never let them touch the ground try to thirty reps. I Promise you you'll be crying and Rolling before you hit 10.
@@goldendemise3165 bet thanks, will try it out.
Jeff has a 7 minute "beginner" follow along for lower abs :)
@@CoNSu_11 Don’t worry, 3 years in so I don’t need it. I just needed more clarification.
I’m still trying to loose belly fat, but I still need to keep my abs building in order to get the form I’m going for, this really helps a lot. Thanks Jeff
Jeff you're a legend, that helped me do leg raises way better thanks to your tips, thank you from the bottom of my heart!
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Thanks as usual for all the amazing information you put out Jeff. Definitely implementing this in my ab workout from now
Perfect illustration. Thanks Jeff.
Been looking for a lower abdomen exercise that worked for me, one that I felt actually working in the exercise. Thank you Jeff! These are great!
Best explanation i've ever seen!
Love this new style of video editting and of course the information. Thanks Jeff!
I love how Jeff added some animations in the video.
1:10 👏👏👏👏👏👏👏 This PSA should be included in every exercise video, ever. YOU CAN'T OUTWORK A BAD DIET.
Superb✨👌 I trying 👍
From India 🇮🇳 🇮🇳 🙏
2:22 That makes sense...
Jeff, you're amazing!!! Thank you for being be so clear!
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
I did sit-ups for so many years and saw no results. Then I started w the leg raise motion and saw better n quicker results especially in the lower abs. Jeff is the man!
Really useful. I have been doing all these workouts wrong way till now. Thanks for the information. ❤
same bro- but not anymore ill be ready with a 6 pack soon in 12 months;-;
How's it going 😊
Omg you're so right about the 2nd exercise, I always wondered why my back was sore while doing it
Thanks for this lower abs training information! Informative like always, giving good ideas for the own workouts!
About the stubborn area … i only can repeat your words, since I changed over 7 years, without loosing joy in life, from ~93kg to 64kg, with only 4kg of body fat left.
Why I needed so long?
No diets, only movement, development of skills, running, cycling, cardio like movement, bodyweight training, learning new patterns and body awareness, etc.
But the stubborn area was the last to change.
Consistency of training, changing habits, a bit of deny of sugar, alcohol, coffee, adding a preference for fruits, more pure water, a more healthy way of life, changed me over the years!
And the way to train needed to change, too, adopting the changes of the body, the agility, the strength.
And this change, these changes are worth it!
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
@@COACHCHAPLET i have plenty of time to change, no need to rush. The changes in eating and food applied 6ys ago haven't been dramatically, but just enough to start changing and being a lot of healthier. So even working out in that days only a little bit by running a little bit and cycling everyday to work was enough to loose significantly weight.
These days I work out a lot, regulary, planned, and eat nearly the same. Perhaps i would need now protein to have more muscle growth, but I was never keen to have bigger muscles. It was always about abilities, about skills and the needed strength and body awareness. My muscles have grown naturally during this journey.
Great video as always, I've noticed recently that my leg lift exercises seem to be giving me low back discomfort that goes on through the week. Your point about hinging at the hip more than focusing on tilting the pelvis makes a lot of sense as to why I might be experiencing that. I'll try paying attention to that and see how it helps. Appreciate you man
Try this video
"7 Core Exercises for Low Back Pain (IMPORTANT!) - athleanx"
I’m pretty sure that this video just changed my life and that’s why I decided to do research on this body area. Thanks for sharing your expertise.
Thankyou for all your great videos, youre the best in this Planet. These videos have helped me so much in my life, less pain and more energy throughout the day. Thank you Jeff.
Best lower ab exercises I've seen. Now need motivation.
What a bunch of excellent directions! 🙏🙏
Been watching for a while. Love your videos, never stop
The perfect video for me, since i have anterior pelvic tilt. Strengthen my lower abs while having apt is really hard, yet satisfying to know this can fix apt (apart from strengthening hamstring & glutes)
Same, ive been searching for lower abb exercises without back pain for a whole day cuz thats the only part of my abs thats weak and probably causing my pelvic tilt
Glad Jeff made a new video cuz at some point i just lost hppe
This routine yields incredible results. I do this alot and they feel great
Just did my favourite lower ab exercises with the things in mind and next day my i felt pain in lower abs
And after that day i Didn't felt pain and my lower abs were visible.
Very very helpful
in 2 days...?
@@Leggyisme bros a unit fr
You know you like a Science teacher and its really really helping
1. Set back on floor
90 degree bt knees and 90degree at hips
(Set posterior tilt avoit attlit
2:36
3:10 Seated knee tucks
Man this is the fist time I could feel it hit that damn lowest abs, you're a living legend bro, thank you so much.
I converted my 4 pack to 6 by this some of the exercises. Flat back and arm position is the key.
Bro is there any chance that I am not getting six pack because I am not training lower abs ? Rn i have 4 visible and I do only crunches and plank for abs and I thought my genetics has 4 pack only is there any chance of getting 6 if I train my lower abs ? Or crunches and plank train whole abs ?
@@sunay1459 no bro sorry. You can't change your genetics.
@@nwdeft6760 no no I am not talking about genetics I am talking about hitting that muscle I mean I am not sure if I am hitting my all abs by doing crunches only or does crunches only hit upper abs only
@@sunay1459how’s your progress going
@@Cosmicmind2023 better then my old self I can say but currently I stopped hitting abs often and mostly target other muscles but I’ll try to hit my abs more now as core is very important I understand now
These are SO good btw. I now tried incorporating 3 of these in my 10 min abs routine, and when you do the exercise correctly, you can feel the difference in lower abs activation immediately! Super good bc I was very much struggling with lower abs activation. 👍
A man who cares not only about you looking your best, but not hurting yourself in the process. Been applying all his tips, down from 191lbs to 152 since January.
Simply the best content to find when it comes to exercise scientifically
Thanks for this. My lower abs have been a problem for a while.
Bro, dont text the telegram, its a scam.. I almost got caught..
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Im working out again (I was sick for 2 weeks, and lost all my gains of 6 weeks prior). I do have a gut which is little fat. Its from being dissected (actual medical term they used), when I had intestinal cancer. They sliced through my aps, from the solar plexus down to my pelvis. Its still a nasty scar, and left my abs trashed.
I think that I can get them to be stronger, but the best I can hope for is have the Rock's abs. Mangled up but strong. Still, thanks Jeff and Jesse, because you guys motivated a broken old vet to get in shape. I have a spinal fusion, replaced vertebra and crushed discs in my lumbar spine as well. But I did your workout, the 22 day challenge, and the Pull Push Legs, and I gained over an inch in that period, and best of all, I FELT GOOD and has LESS PAIN! I had a nasty flu (you know, the bad one out there, but Im ok now), but I do know there is a memory within the muscle fibres so I will regain my old gains faster than before, and get back to building and being healthy.
Yes, a bit long, but I also want to say that I have cut sugar to almost zero (you still need some). No more snacks. I only have dedicated meals, with enough protein, carbs, fiber, fats etc. Home cooked stuff too. If anyone reads this, Im not whining, Im only saying that If I can get good, you can too. And YOU GOT THIS!
Are you still doing okay bro?
I see you wrote lots of long comments on this channel.
If you have any questions, let me know.
@@nomnomyourmom Not really. I ended up hurting something, although not working out but working on cars. I want to go back to work but its a lot harder pulling 8 hour shifts than the workout. I wont lie, I lost some motivation...I do need to get back but some issues at home, a house guest, schedules messed up...yeah. At least I didnt make a fool of myself posting any videos of my first workout, heh.
@@RipRoaringGarage
Try to workour for 60s a day only, only when you feel comfortable, slowly increase by 30s, it will add up over time and you will make a habit you can't break.
What matters is you train consistently.
@@nomnomyourmom I made the initial mistake of working out daily for about an hour, sometimes 2. It was mid-day, and I would be wiped after. I did it for 6 weeks straight, saw big gains, starting to feel good, but then work came in...I just didnt have the time anymore. Its also a mind frame issue. I have been out of work for so long with the injury that I dont know how to manage time asI used to. I want to return to work as a mechanic, so I pushed on fixing up some of my cars (both out of need to commute, as well as testing myself, which I ended up hurting myself over...). I tried doing the RUclips thing, but that failed as well, so yeah...depression set it, not deep but its not great either. What is worse is that I can see things getting worse, food costs, money, inflations, all these things, and working out scares me as far as the food. I had to cut my meals in half. All of this, plus the associated stress is not helping, and I dont see a way out. I wanted to motivate others mostly. I wanted to show that even with bad injuries, some semblance of a life, feeling good can be achieved...I guess that falls in the categorty of NOT working out for yourself, and even if not for women, it still wasnt for me.
@@RipRoaringGarage
You've got a finance situation, you should focus on how to get this sorted out first.
Search cheap meal rep to reduce the food cost.
I'd recommend exercising for a very short time to avoid sedentary lifestyle and posture problem.
It's good for the mind and won't require extra food on the table for needed energy or muscle growth.
Solid as always.
Awesome. As always! Thank you Jeff!❣
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Thank you so much for your helpful voice ❤
Good information on lower abs
"Abs are made in the kitchen, then the gym." - a lot of people including Coach. Thanks for another great video and the reminder to put down spoon before one late night indulgence erases the entire week's effort.
Thank you Jeff. This was very helpful. It reminded me how important it is to isolate the muscle group you are working to see results. Lower core is a "problem" area for me but have been doing the exercises you recommended since this video was posted and can already see a difference.
i dont think this stuff does much to reveal “lower core”. reduce your body fat and you’ll see all your abs. simple as that.
What I love more than the actual exercises is the fact that he emphasized how one cannot target fat loss
Yeah but wrongly say you can bias the lower abs... Not possible ....
Hola Señor Jeff I wish the best for you, your Family and Company very very Merry Christmas and Happy New Year!!! for a few years I been watching your videos that have done tons of good for me!!! Helped me get throughout the world wide pandemic and better my mechanics on all exercises... Im 55 years old, from 120 kls to 88kls, from almost 38 waist to almost 32 and maintaining now for over a year, I believe Im at a optimum weight and good bmi... my discipline is an average and do always try on perfecting the best routine and mechanics going back and forth on your videos... anyhow THANK YOU AND GOD BLESS✌!!!
Jeff is like those guys who promise to give a magical key to everything but he actually gets to the fucking point (and quickly too) unlike those other people. And it works! Thanks man!
I actually really needed this video, finding ways to workout my abs whilst taking care of my pelvic tilt is huge. Thanks Jeff!
Sick pfp, weird to find fellow malazans here
This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy .
#chapletgworkout
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
this is the video i need, cause i have a clean diet but no matter what i do, i cant target that area unless i do the right exercises
Another video with a hell lot of information. Every time I think you have posted all your knowledge on youtube you give us something new.
Thank you for all your detailed explanation. I plan to have those this summer. I have been following you for a while and I am grateful that you continue to put high quality content, nothing but respect.
Have seen Jeff promote these moves before but love the added element of bringing knees together and crossing feet
I've been doing knee tucks wrong this whole time! Thank you for the visual! Very helpful
Jeff is the type of guy where the only problem he has at the gym is wearing Adidas workout pants with Puma training shoes. The caveat is that it matches and he makes it look good.
😂😂😂 he’s ripped, there is no problem
This channel has probably changed so many peopled lives for the better. Mines included.
You look like ''Di Maria'' 💀
Your kinda right😂
Reli😂
Yo tambien pienso eso ajajaja
AthleanX has upped my gym IQ from 34 to about 149. Everyone looks to me to lead them and give tips. They're calling me the gym leader.
I always had trouble doing lower abs exercises (haven't done dedicated abs work much this year lulz). I've watched videos like Jeff's before, and seemingly got my tailbone up off the floor on reverse crunches, for example, but I still don't think I was doing them right. Same thing with hanging knee raises. I just never got sore even a little from the exercises. I think they're really hard to do correctly for many people.
exactly this
Yes. I also got frustrated because I wasn’t feeling any pain the first few times I added them to my routine. But I finally got the reverse crunches down this morning- they do work.
I’m not sure how you’re engaging, but I stopped going for volume-only/certain amount of reps and aimed for doing as many slow and correct reps as possible.
I did notice after each pelvic lift from the ground + hand clap, my body couldn’t stay in one place and kept scooting forward (not a big deal but I had to overcome that little part in my mind). After I got up from completing a set (around 30-40 reps each for me), however, I did feel the tightness in the lower abs that I wasn’t feeling while on the floor.
In short, you feel the effectiveness after you get up, not so much while you’re on the ground doing them. Weird but legit 🤷🏽✌🏽
@@popireal3628 Huh. Yeah I never did that many reps either, not even half that, but not because I was lazy, I just couldn't do more than 15 or something like that. But I haven't done abs in a while. Maybe I'll try them again with legs today.
I found barbell thrusts really helped to increase my hip strength and transferred to hip raising exercises. Also pretend your legs are not there and you are just raising your butthole :D
@@Terenceferguson Yeah that's another exercise I'm not sure I do right. I've done them many times for glutes but just never get recked in the glutes afterwards like I do with squats, or especially, lunges. And again it seems like I do them right, getting the posterior pelvic tilt at the end. I dunno mayne
My stomach muscles are super weak. You have motivated me to start working out my 1-pack into a potential 6-pack. Great stuff! Especially about the dual directional function of the lower abdominals.
Do abs daily, but most importantly they're made in the kitchen, so be at a caloric deficit. RUclips has a ton of high protein, low calorie diets that are awesome.
Hey Jeff, could you make a video addressing sled pulling and sled pushing? Like the pros and cons of doing them as well as any discrepancies in the form that we should be aware of.
Thanks man, hope to hear from you
Yeah this workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food
Stay healthy
#chapletgworkout
Awesome information how to target my lover abs & your demonstrations was excellent to see how working my lower abs.
I ❤ Athlean X Always .
Idk how old Jeff is but, Im 38 and all I know is Im gonna make sure I look like him by the time Im 40! 💪🏼✊🏼 I will NOT leave this world without being a legend first. #motivation #inspired
Hi Jeff and I just want to say I love your channel and training advice. Question: As an ex classical ballet dancer, we worked our muscles in the foot with every class as there are a lot of important muscles in the feet. Can you show and explain for the non classical dancer some exercises to strengthen the feet as these are important for overall stability. Thank you. Linda
Man I seen this video awhile ago, and it worked, I gained the weight back, so here I am
Superb. Very small adjustments to switch from counting reps to reps that count. Years of hip flexor abuse coupled with a significant decrease in (bad) reps, and my abs are lit up more than ever.
BEST VIDEO ON RUclips FOR LOWER ABS!
Is it normal to still feel like I'm just targetting my upper abs? I swear I can't seem to feel anything in the lower region unless I really force them to squeeze by doing something shifty.
Samee
@@plutska I actually might have found something for this. Try sitting in a chair, flexing your core as much as you can without hurting yourself, and then do the exercise with you legs fully extended (just start poping them up). I've done this a few times now and I feel it in my lower core-to-pelvis region.
@@ChrisandRustyI have the same problem, I actually have some fat hiding the lowest 2 abs, but still i feel them underneath and its smaller than upper 4...
You don't need any other fitness channel. Thanks man 🙏
Are my shoes killing my gains?
Yes
😂😂😂😂
I swear one day I'm going to make a comment complaining how you somehow let us all down in not elaborating enough. Today is not that day! Your content never fails to impress and I'm thankful for all the help 👍
Ah. Thanks Jeff. Was wondering why my hip flexors were straining. Going to implement this right away
Number one as always
Hey Jeff, Ive been training for about a year now. I'm very happy with my progress, but I want to ask if you could explain how we could combat the effects of a flared ribs?
ask a doctor
I really appreciate the absolute clarity of explanation backed up with a demonstration.
Jesus loves you all.
Amen 🙏
Thank you❤️
Amen
Amen
Cap
Thank you so much for helping me loose the lower belly fat, i have had alot of broblems getting it back in shape. I hope this video will help
I thought that this will be the same video that you have in your channel, but you brought a lot of new good info that is awesome. You are the best dude.
Can you do the perfect glute workout please?
Thanks jeff, you're the one dude i see implementing new researches