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What’s up Nation! In this quick article, I’m going to show you a very effective trick to activate more LOWER ABS when you perform your crunches or sit-ups!
While the standard form for crunches is usually just getting on the floor, with your knees bent and trying to bring your chest towards your knees, this isn’t really ideal for targeting the lower abs. Of course, you are working the entire rectus abdominis with any kind of crunch or sit-up but the focus is usually on the upper abdominals. With a slight modification however, you can easily get more lower ab engagement, and all you need is either a bench or a chair (something that you can put your legs up and over).
Suggestion: A smart idea to get more ab training in your current training schedule is supersetting what I’m about to show you with exercises that require a bench, like bench presses or one-arm dumbbell rows.
The Set-Up
Here’s how this trick is going to work:
Sit back on a bench and get on the floor but stay as close as you can to the bench.
Hook the bench with your heels (see image below)
By hooking your heels into the bench you will find that you are able to go much higher and you can actually turn the crunch into a sit-up. If you don’t hook your heels, you won’t be able to crunch high enough to properly engage your lower abs. By going all the way up however, that’s how you are really going to target the lower abdominals and hopefully get them to grow.
Proper Form
After setting yourself up correctly with your heels hooking the bench, crunch all the way up and try to touch your knees with your chest. Squeeze your abs as hard as you can for 1 second and at this point it’s normal if your abs start cramping up.
Slowly control the negative until your upper back touches the floor and be sure to go into a full lower back extension. Remember that when you train your abs, you need to fully stretch them by fully extending your lower back. That’s the only way to ensure they are going to grow.
So, guys, if you feel like your normal crunches are not really doing the trick for you, in terms of building and shaping your abs, try out this quick tip which can be done at the gym or at home. Just grab a chair or something similar, put your legs over the top and really focus on engaging that lower portion of your abs!
Conclusion
I hope this quick article was informative and if you are looking for an amazing abdominal routine you can follow, I’m going to link a few in the “Related Videos” section below! And as always…more good stuff coming soon!
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38 comments
do a video on how to lose weight without doing any work
you look phenomenal! What's ur current weight?
this is the same as the decline bench at the gym, i guess this vid shows u can do the same with a chair at home
Scott you should do a video about v-ups, they are amazing
Scott looks amazing for someone who trains naturally. He def. practices what he preaches.
NOTHING BUT GOLD excellent info!
WHAT SHOES ARE THOSE Scott?
Scott ur awesome bro keep up the amazing work love ur vids very very helpfull 🙂
yeah. you like putting your legs in the air. don't you Scotty !? that's twice in your last two posts. seriously. question: do you moonlight as a gangster rapper? why is your entire gym wardrobe oversized? do you suffer with common gym bird-legs' syndrome? displace to your ass all that love handle fat from your back+side, wear hot pants appropriate for featherweights your size, and stop fucking around Scott !
Heyyyyyy, I actually recently started incorporating several ab workouts apart from my gym routine and I realllly like this one. You totally feel it, I just keep doing it till the burn really get s on
knee raises….
How tall are you sir?
Hey Scott, I know this is off the subject but I'm suffering from a pinched nerve in my neck. It seriously effects my bench press. Do you have any tips on training around it etc…
looking bigger scott!
Hey Scott, I love your information and tips man. Keep up the good work! I have been incorporating your stuff in my workouts and you have helped me out phenomenally. Thanks again bro!
Sometimes I just don't feeling like lifting or want to say "screw it" in the middle of training? How do I get over this .
I can only do a little short of one rep of this exercise , but i've never felt my abs as much as that 3/4 rep did for me. It's an awesome exercise Scott. But can you do a tutorial on how to work up to doing this with baby steps. What are some other exercises to do before attempting this one. I really , really would love to be able to do this.
Does this burn fat around the stomach
I've been experiencing some pain in my lower back and some elbow pain from doing squats during the 5×5 stronglifts program. I've been doing squats with good form or so I heard from most of my peers. One of my peers suggested that it could be muscle tightness and that I need to do stretches and mobility exercises (admittedly, i do skip out on stretching). So my question is, do you have a list of exercises that I could do to stretch out my body fully?
Great info Scott as always
really appreciate you commenting to all the questions in your comment section!
Thank you Scott.
how do I get my abs to show more without flexing?
speed strength training? thoughts? video?
Awesome man . Keep it up.
Nice video! Like # 1502 and subscribed! 😉
Can u do diet tips on reduction of bellyfat
Scott, can you please do a video discussing SARMs and the pros and cons of taking it and what kind to take if you wish to take them. Can everyone please like this so he can see
Hey Scott you have 2 versions of your 3D chest workout? On here and bodybuilding.com one has 5sets per exercise and the other has 4sets? Which one do you want us to do? I love it it I've put on like 35lbs on my bench!!!
scott thanks a lot for this video i really appreciate it man.. I can really feel it in my lower abs! 🙂 great tip
hey scott , whenever i do squads
( i do'em body weight for 150 reps , kind of like a 10 minutes HIIT to trigger my metabolism mainly for fat burning purposes )
i remain sore for like 4 to 5 days , and i know that being sore means that the muscle has been torn apart and it's up to proper nutrition to rebuild the tissue bigger and stronger , what bugs me here is the soreness , will it interfere with (hinder) my upper body and arms gains in terms of protein intake ?
i'm not into the whole idea of sharing nutrition with parasites you know , every muscle should get its own fair share every couple a days right ?
That's something I can do.
link to them shoes, Scott or anybody?
Hello Scott awsome video as always! Hanging leg raises hits my lower abs perfectly but due to a shoulder injury I can feel a little pain in my rotator cuff everytime i do it now, do you think this is a better alternative to hit my lower abs?
Love the tips buddy, please keep them coming!
Finally able to catch up on your videos!! I definitely need help with lower abs 👍🏽 Thank you!!
Youre the BEST Scott!!
"If you guys are just doing regular crunches like this" does sit up not crunch lol
This activated the shit out of my hip flexors. Dislike.