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There are a lot of exercises for hitting your lower abs, all of which involve some bottom up movement of the pelvis towards your shoulders. That said, many of these are performed while hanging from a bar which makes them too difficult for beginners and even leads to the forearms fatiguing before the abs on even the most advanced trainees. In this video, I’m going to show you the best lower abs exercise you’ve likely never tried and it doesn’t even require you hang from a bar.
While we are talking about those hanging ab exercises however, here is why they tend to be a problem. Most often, the person doing the exercise tends to become over reliant on the hip flexors to lift the legs rather than using the abs to curl the pelvis into a posterior tilt on every rep. This can happen either by bad habit or as a compensation for weak abs. Either way, this takes the tension off of the abs and places it on a muscle group that is likely already tight and overactive.
The next option is to perform these same bottom up movements but instead of hanging, you lay on the floor. The issue here is once again the hip flexors can tend to dominate the movement and cause the same detrimental effects mentioned already. Even more, the legs stop becoming a factor in the resistance of the exercise and actually help you to do the move as you get them past ninety degrees of lift.
The good news is, the best lower abs exercise you can do doesn’t require you to have to hang from a bar or lay on your back. All it requires is a dip station or even the corner of a kitchen countertop. If you are going to perform it from a dip station all you have to do is position yourself in the suspended position with your hands on the dip bars and your elbows almost locked out.
You don’t want to bend the elbows too much here or at any point during the exercise since this will shift the focus from the abs to the triceps and cause you to fatigue where you don’t want to. With the bodyweight supported you will actually find that you get a beneficial compressive force into the shoulder joint that can make an unstable shoulder feel much better. The hanging ab exercises while awesome for the lower abs can make it tough on the shoulder of someone that has a rotator cuff or labrum tear.
Next, you let the pelvis drop naturally by dangling the legs. This will help to decompress the spine and cause a distraction force to the lumbar spine and lower back that can help alleviate any discomfort you may have developed from doing lots of hip flexor dominant lower ab movements over the years.
Begin by simply bouncing your body up and down while alternating the twist of your torso as you pull up. Your main thought should be driving the movement with the posterior tilt of the pelvis and not the arms. This will engage the lower abs while at the same time, getting the obliques to fire up with each rotation left to right. Keep doing this in rapid fire fashion for 30 to 60 seconds or until fatigue prevents you from performing clean reps.
If you have never tried this one then you are in for a surprise. You will see how much easier it is to influence the lower abs without having to resort to the hanging ab exercises that tend to cause fatigue elsewhere before the location that you are actually trying to hit. For a complete program that works daily ab training into the overall plan to get your abs popping and ripped like never before, head to and get the ATHLEAN-X Training System.
For more videos on how to get a six pack fast and the best exercises for abs (including the lower abs) be sure to subscribe to our channel here on youtube at
43 comments
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Bad ass
I wish I ate as healthy as this dude
Face pulls
Great advice, as I currently have a right shoulder issue, so hopefully this helps. I just found your channel and subscribed. Keep up the awesome work…
I’d like to see how you do this on TRX. It’s my portable gym. Thanks for your thoughtful input! J
The only reason this video has so many views is because in the thumbnail one of the weight plates on the bar behind him makes it let’s look ridiculously huge. Pretty sure that’s on purpose
Oooo deff trying
I can identify with Jeff more because while he's showing the screwdriver exercise, he's really working to the point where he's having difficulty talking and doing the exercise FOR REAL.
Jeff’s very well knowledgeable in every aspect of kinesiology
I think hanging is good for your back
Leg raises, the end.
Even his face is diesel
Solid!
Nice! I’m trying this! 👊💪🏻
"Your only using your abs." Sorry but it looks more like a shoulder workout.
Are you using your arms at all to push up or just pushing up with abs, it looks like both?
You won youtube… I watched this fucking video. Stop showing my the ad now before I actually hang myself.
You won youtube… I watched this fucking video. Stop showing me the ad now before I actually hang myself.
Rogan says hanging is good for your shoulders
That was great. Works for me. Thank you so much.
Suicidal mfs when they see the thumbnail :
Hmm didnt think of that 🧐
Do u have some calves exercise?
U should play football
Garand thumb?
Great idea. New movement…
Yo I never noticed this but your photographer is probably one of the best photographers in the 2020 century I mean he made your wings look like they were bigger than they really are and I’m pretty sure It got you at least 1 million clicks just off of that keep him around . Yeah I know it’s a dumbbell but still good picture
Awwwhh NOW YOURE JUST SHOWING OFF!
Awesome and insightful information about abdominal muscles work out routine for lower abdominal muscles!
Dang..I don't have a dip station. Just clothes line bars
I've been trying to figure out how to get the screwdriver movement on the apparatus at Tulley park.
Jeff writes with both hands to keep his muscles equal
Thanks so much I have strained hip flexes from hip replacement a and bamb your video inspiring to not stop and give it a go keep rolling out the videos
Jeff you need to gain 40 pounds and then show people how to lose it. Just saying 😌
Remember when he told you to Hang? Lmao
Robert Lewandosky look alike.
You saved my life thank you
YES! Thank you for these videos. 💪🏼✊🏼🙏🏻
Thank you for showing this exercise.
I used to do these as a kid not even knowing it’s an exercise I was just bored 😂
https://youtu.be/dpCEVU_ZT20
Go to hell YouTube employees.
Do you recommend this exercise? minute 1:01
https://m.youtube.com/watch?v=mxWJzfjMTT0