How to Target Your Lower Abs (MAKE THEM VISIBLE!)
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- Опубликовано: 12 июн 2024
- If you have lower belly fat or you are just soft in that area, you might be wondering how to target your lower abs and get visible lower abs. In this video, I am going to show you that not only yes, you can preferentially target the lower abdominal muscles, but how to do so in the most effective way possible. With three simple exercises (plus a bonus exercise) and some tips on how to do them, you will be well on your way to sculpting your lower abs.
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You might have been told that there is no way to isolate one area of the abs over the other. In other words, you cannot work the lower abs without also working the rest of the abdominal muscles. This is true. However, based on where we initiate the movement from, we can preferentially influence the portion of the abs that we are looking for. To target the upper abs, you would perform top-down movements such as a standard crunch, but if you wanted to hit the lower ab muscles, you would perform bottom-up movements.
The lower abs are subject to another anatomical manipulation and that comes from the position of the pelvis and the low back. To most effectively influence the lower abs, you will want a flat back throughout every ab exercise that you do. To achieve this back position, you are going to need to be in a posterior pelvic tilt. By curling your pelvis in and under, you are also helping to reduce the activation of the hip flexors during these movements.
Next, you are going to want to set your hip angle. Ideally this will be at 90º for both your hips and your knees. However, to make the exercise easier, you will want to bring that angle closer towards your chest and to make it harder, open the angle so that your legs are farther away. Whatever angle you set, make sure to keep that angle throughout the entirety of the exercise.
So what exercises can we do and how do we do them in order to most effectively target your lower abs?
First up, we have swipers. The goal is to get your legs in the air by raising your pelvis completely off the ground and swiping your hands underneath where your butt was. This exercise is great because it has automatic feedback built into the movement. If you successfully curled your pelvis off the ground and towards your chest, you will be able to swipe your hands together no problem. If not, you need to focus on lifting that pelvis.
Next, we have reverse knee tucks, but they should really be called tailbone lifts. Why? Traditionally, most people usually allow their hip flexors to dominate the movement and simply bring their knees towards their abdomen. To really make the lower abs work in this exercise, think about lifting the tailbone off the ground and bringing your knees to about forehead level. This will ensure that you are limiting the amount of work the hip flexors are doing and maximizing the work that the lower abs are performing.
The next ab exercise is a more dynamic and tougher version of the standard plank called the plank knee slide. By incorporating the same principles that were introduced earlier, you will be effectively targeting the lower abs throughout this movement (if performed correctly, of course). Just make sure you are going slow and deliberate with each part of the movement.
A bonus exercise that is probably one of the most effective ab exercises of all time for hitting the lower abs is the hanging leg raise. Instead of simply raising your legs up, I like to give the cue of showing your butt to the person in front of you. This will disengage the hip flexors and allow the abs to take on the brunt of the work. Another reason this exercise is so great is because you are lifting the weight of your legs against the force of gravity.
To intensify each of these exercises, simply engage the adductors. On 3 of the 4 ab exercises I showed you, you can simply cross your legs and squeeze them together. On the plank knee slides, think about isometrically dragging the plant foot inwards.
Furthermore, you can also add rotation to the exercises as well since the fibers of the lower abs run at a slightly oblique angle.
None of this is going to matter if you have too much body fat covering the lower abs themselves. No exercise is going to spot reduce that fat. However, by getting your nutrition in check and being in a hypocaloric state, you will be start burning that fat off while still building and strengthening your lower abs,
If you are looking for a meal plan where everything is laid out for you step-by-step, we have them included with all of our ATHLEAN-X training programs via the link below.
For more videos on the best way to sculpt your six pack then you are going to want to subscribe to this channel here on RUclips using the link below. Remember to turn on your notifications so that you never miss a new video when it’s published. 
Хобби
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 😩
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
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 😂
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.
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.
“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 👑
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! 🙌
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!
Love this new style of video editting and of course the information. Thanks Jeff!
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”.
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 ! 🙌
Absolutely fitness gold information! Thanks for sharing!
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.
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!
What a bunch of excellent directions! 🙏🙏
Perfect illustration. Thanks Jeff.
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!!
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.
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 🎊
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
I really appreciate the absolute clarity of explanation backed up with a demonstration.
Thanks as usual for all the amazing information you put out Jeff. Definitely implementing this in my ab workout from now
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.
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.
Great video - plus the chapters and write up are particularly useful for quickly re-checking details. Cheers Jeff 🍻👍
Thanks jeff, you're the one dude i see implementing new researches
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
Always appreciate all the help, Jeff! Couldn't of transformed myself without you! 💪🏻
*Couldn’t have
Great video again Jeff. I have learned so much from you overs the years. Thank you!
Your videos made me rethink how I train and dare to try new exercises. I am seriously considering purchasing one of your programs to go all the way.
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"
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
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
Jeff i really appreciate you sharing these ab workouts.I’ve never seen my or felt my abs! I do 25 pushups with planks!
Good information on lower abs
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✌!!!
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.
Man, this is perfect. Exactly what I needed. Thanks
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
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
I've been doing knee tucks wrong this whole time! Thank you for the visual! Very helpful
Omg you're so right about the 2nd exercise, I always wondered why my back was sore while doing it
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%
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 😊
Love this episode bro! This is what I've been trying to get at but don't really have a good idea about. Thanks
Best explanation i've ever seen!
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
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
Thanks a lot Mr. Jeff you are helping a lot of people.
Fantastic! Quick and thorough explanation!!
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
@@chapletgymworkout 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.
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 info is pure gold. Thanks a lot!
You read my mind. Was waiting for this
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
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
This is a very informative video. I’ll integrate this knowledge to my workouts. Thanks Mr. Jeff
Jeff, you are the man. Thanks, this is a solution to a problem for me.
I ❤ Athlean X 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
You don't need any other fitness channel. Thanks man 🙏
Simply the best content to find when it comes to exercise scientifically
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
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
He makes it look easy . Nice job .
Clear explanation as usual. Thanks!
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
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
I love how Jeff added some animations in the video.
BEST VIDEO ON RUclips FOR LOWER ABS!
Have seen Jeff promote these moves before but love the added element of bringing knees together and crossing feet
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.
These little tips that your give on abs exercises are crucial to target the abs appropriately. Well explained.
Good stuff Jeff. Continue the good work
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.
Ah. Thanks Jeff. Was wondering why my hip flexors were straining. Going to implement this right away
Good f****** video!! Finally somebody who knows how to teach an exercise clearly and concisely step by step. Thanks a lot you did a great job!!
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?
Hello Jeff, I’m 31 years old. I believe I strained my left oblique playing baseball. Happened when I was batting. Felt a pinch right after the swing. Already rested a week and ready to start max shred on Monday. With certain moments I still feel uncomfortably. How would you recommend I approach this? Could you make a video on a oblique strain or how long it takes to recover and when we could continue working out again? Thanks!
Find out what the protocol is for that type of strain. It sure the hell is longer than one weak rest
There are a lot of good rehab channels on YT that probably have detailed answers
I'd try stretches, with you in a push-up position, arch your back, butt flat and straight, and arch your back, and repeat. It stretches the abs and back at the same time. For the pain try rubbing some deep-heat in. And I'd take it easy on actual full-ab workouts for another fortnight till its healed....
fix movements not muscles. no need to diagnose this as an oblique strain. you dont really know exactly what happened. however, you do know what proper movement patterns are and your goal should be to restore that.
@@SlabMurphy rest is generally a bad idea for strains. even if you can't continue at full capacity, rest will just further immoblize the tissue and prevent the natural process of healing and restoring motion.
You’re still better Jeff 💪🏼 keep the good work up!
Practically what you say is the basis of everything is the diet to be able to see them now for not having that problematic fat and to the exercises focused on that area it is good to know which ones are better than just the Cruches, thanks Jeff for giving us the correct guidelines.
Are my shoes killing my gains?
Yes
Would you recommend specifically training tibialis anterior? I've seen some fitness channels suggest doing so will prevent future knee pain/problems. If so what is the best way to train it? Which exercise? Sets and reps? Training frequency? Etc
Atg split squat hehe
Yeah wach knees over toes guy, tibialis raises are one of the best ways
Thank you so much for sharing this beautiful video. Keep supporting and keep sharing this beautiful video.
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. 👍
Perfect timing, just when my lower abs looking like a fact hunt. Thank you Jeff, as always, awesome info
I got bilateral hernia from over doing leg lifts and butterfly kicks when in Iraq working out. I thought it was a muscle tear it went untreated for 10+ years. Listening to an old person describing how he had to push his intestine back in his hernia tear hole, I got checked because it sounded just like what i had but didnt know thats what it was and all the docs were shocked how long it went untreated
Did you find any weapons in Iraq? Or were you too busy torturing innocents in Abu Ghraib?
Was there no lump? 🤷♂️
@@Xanaduum yep two
Very cool. While I have been quite happy with the progress I've been making in terms of abs over the last year or two, I've indeed developed more of a four pack and been struggling to engage those lower abs with the routines I've tried so far. Incorporated the Swiper and the Plank Knee Slide into my existing abs routine yesterday and immediately felt the difference!
Love the arrows in the video. Very helpful
Jeff, what is your opinion on training two muscles groups directly in one session if you're a following a 6 day PPL split? For example, training the chest, then the triceps straight after. Then on your pull days, training your back, then your biceps straight after?
you mean superset?
if you isolate them, its ok. if you dont, your muscle will be exhausted and you can only do few reps.
It's called superset, it saves time especially if you have multiple muscle groups to train that day.
It's still effective since 1.30/2 minutes do fly quickly, you can put a timer and see for yourself it's much better that way, rather than wasting 2 minutes doing nothing imo.
Let's see you and Jesse meet up with Brian shaw for a workout session. 💪 also on these exercises how can you avoid pelvic floor pain. I was doing a lot of crunches and captain chair lifts but had to switch to planks only. Also what are some cubital stretches that you recommend to keep your arms loose.
Really helpfull this one, it came right when I need it more!!!
Hey jeff ! Thanks for all the info , your videos have really helped. This is a request to please make a video on post workout static stretches after push day/pull day . It'll really help if its in a similar format to your pre workout mobility drills video
Thanks again for all the guidance
First. What portions of your meal plan should be of fruits and vegetables? Any particular recommendations?
🥇
Your actually first
What are interesting and easy aerobic exercises that can be done by ANYONE to help reduce the fat %?
Running
@@irfuel I said ANYONE.
Some people can't run due to their weight, joint issues(like weak knees) or even due to something as simple as a twisted ankle.
Running
You can do burpees, But Don't do a push up at the bottom. Just hold the push up position. Also don't jump too high, make a small jump. Try to do it fast. Maybe this helps?
@@irfuel Yeah It's a dumb question. But I think fast walking will be the easiest fat burning exercise that almost everyone can do. However, Having a good diet is much more important and effective for people who have problem doing exercises.
Best lower ab exercises I've seen. Now need motivation.
Sir, I always enjoy watching your videos or routines and each time I watch whatever you are posting or sharing, I learn something new!! Thank you once again for the clear tips or advices.Greetings. 🙋🏾♂️
“sir”