Lower abdominals: This is a level 1 exercise meaning beginner, 3 being advanced. This is a reverse crunch on an incline bench set at about 30 degrees. The focus here is on the top half of the rep. Contrary to popular fitness myth doing things like knee raises, leg raises, v-ups etc do not work your lower abdominals. Your abs should not flatten out at your bellybutton, even at 10% bf I will still have a clearly defined 6 pack due to proper lower abdominal development. To activate the lower abs, meaning the muscles at your belly button and below the hips need to tuck under the torso as shown in the top half of the rep here. When done correctly you will absolutely feel it. I promise. Coaching point: At the top of the rep hold for a second or two squeezing the shit out of the lower abs right above the groin, then unravel the midsection, but not so far that the lower back comes down on the pad. Notice I keep my lower back and butt lifted during the duration of the set. For all my over 400 videos and over 3000 workouts go to JoeDonnellyfitness
Posted on: Tue, 27 Jan 2015 02:21:15 +0000