With a little determination, you can build big lower abs with the reverse crunch exercise. This article and video will show you how to do it.
Plus, it will provide you with two other great lower abs exercises for your workout. These movements have been chosen and explained by jeremy ethier.
Build Incredible Lower Abs With The Reverse Crunch
“When it comes to how to get ripped abs, you can’t neglect your lower abs as they are key to achieving a well-developed ripped abs. But as you probably already know, making your lower abs pop is no easy task.”
“And while nutrition plays a huge role in flattening your lower abdomen, you can actually build your lower abs so they look more visible and defined. That’s why I’m going to show you 3 of the best lower abs exercises that you can incorporate into your next intense lower abs workout. If you’ve been putting yourself through one lower abs workout after another with no results to show for it, then you need to watch this video.”
Bottom-up exercises are best for lower abs
“Now, first of all, for those who say that the upper and lower abs cannot be selectively targeted, the research clearly indicates otherwise.”
“In fact, multiple EMG analyzes have concluded that “top-down” ab exercises will preferentially target the upper abs, while “bottom-up” ab exercises will preferentially target the lower abs. So if you want to develop your lower abs in the most effective way, you need to choose the best bottom-up abs exercises to do it.”
Build Lower Abs with the Reverse Crunch
“And one of the best exercises for the lower abs is the reverse crunch. However, most people just don’t perform it in a way that really works the lower abs. A common mistake I come across is that many people swing their legs up and down aimlessly. What this essentially does is turn the reverse crunch into a hip flexion exercise.
Proper Reverse Crunch Form
“If you want reverse crunches to target your lower abs, you should maintain a posterior pelvic tilt before starting the movement and then just focus on curling your pelvis toward your shoulders.”
“Visualize the lower abs working as you perform each rep while avoiding using momentum. You will then want to progress this lower abs exercise over time for best results, which can be done by adding a weighted ball between your knees and/or performing the exercise on a decline.”
Bonus – Hanging Leg Raises
“The second exercise that should be included in your lower abs workout is the hanging leg raise. As with reverse crunches, their effectiveness for working the lower abs depends on how you perform them.”
Font: DepositphotosProper Form for Hanging Leg Raise
“When done incorrectly, it can also quickly become a hip flexor dominant movement. Once again, you should maintain a posterior pelvic tilt before beginning the movement by contracting your core and driving your hips forward.”
“Again, here you’ll want to focus on simply curling your pelvis toward your shoulders rather than just swinging your legs up. This helps ensure that you are targeting the lower abs. These can be done hanging from a bar and then progress by adding weight between your feet. Alternatively, this can be made easier by doing them in a captain’s chair leg lift or by performing them with your knees bent at first.”
Abdominal wheel rollout
“The final exercise for the lower abs, also one of the best exercises for the lower abs, is the abdominal wheel rollout. And of course, its effectiveness depends on its correct execution”.
Proper Shape for Ab Wheel Rollout
“Before doing this exercise, you want to move into a posterior pelvic tilt by thinking about pulling your belly button in toward your spine and thrusting your hips forward. This will allow you to have a slight flexion of the spine.”
“Not only will you be able to engage your lower abs better, but you’ll also be putting your lower back in a more secure position during the rollout. Then, as you go back and forth, make sure you don’t cheat by bending your knees on the way back. The hips should not go back further than where they started on each rep.”
The importance of form
“I hope you’ve been able to see that when it comes to how to get lower abs and a well-defined six pack, you don’t just have to choose the right exercises, you also have to make sure you’re performing them optimally. .”
“Doing so, along with implementing the proper nutrition plan, will be the key to reducing body fat and building those coveted abs.”
Video – Build Incredible Lower Abs With The Reverse Crunch
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Abdominal and core muscles
Your core is the center of your body and allows you to maintain balance, stability, and posture.
A strong core allows you to lift heavy objects without becoming fatigued. We now discuss the muscles that make up the abdominal region: rectus abdominis (the “six-pack”), external obliques, internal obliques (which run diagonally across your abdomen), and transverse abdominis (the deeper muscle layer that wraps around your abdomen). her waist like a corset).
Lower Abs with Reverse Crunch – Rectus Abdominis
The rectus abdominis is the longest and most superficial of the abdominal muscles. It originates from the six costal cartilages, the four lower ribs, and the sternum. It inserts on the pubic symphysis and the xiphoid process.
The rectus abdominis is divided into two parts:
- The upper portion or rectus abdominis muscle that originates from every fifth costal cartilage (lowest rib) and extends to its junction on each side in an oblique line running through both iliac crests. This part of this muscle serves to flex or tilt your torso forward when you lean forward.
- The lower portion of this muscle, called the transversalis fascia, joins below your belly button to form a sheath for other muscles in the front and back of your abdomen, including the transversus abdominis, internal oblique, and external oblique; all together they form an anterior wall that supports the internal organs so they don’t fall forward.
Lower Abs with Reverse Crunch – External Obliques
These muscles are on the side of your abdomen and help you flex, rotate, and bend to one side.
Lower Abs with Reverse Crunch – Internal Obliques
The internal obliques are located on the side of your abdomen and are responsible for twisting and flexing your trunk.
They also help bend your body to one side, as well as rotate it. They’re located below the external obliques, so when you’re working out or playing sports, you’ll want to make sure both sets of muscles are getting enough attention.
Lower Abs with Reverse Crunch – Transverse Abdominis
The transversus abdominis is a deep muscle that connects to the lumbar vertebrae, the pelvis, and the ribs. It helps you lift your legs off the ground when you do crunches, it helps you lift your torso off the ground during a contraction, and it also helps you twist your hips from side to side.
conclusion
Core muscles are an important part of a healthy and balanced body. They help you stand up straight and walk with confidence, which can be especially helpful if you have back pain or other chronic posture-related conditions.
Use the exercises in this article, perform them correctly within a structured, periodized strength and conditioning program and you will improve your core strength and lower abs.
