Name: 你從未嘗試過的最佳下腹運動! (Best LOWER ABS Exercise You've NEVER Tried!)
Uploaded: 2021-01-14T07:38:15.000Z
Duration: 4 min 56 s
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Today I'm going to bring you something different.

I promised you an ab exercise, in particular for the lower abs, as you've never tried

I'm going to take it a step further than that.

I think what I'm going to show you here today is going to be the best lower ab exercise

you've done for a lot of reasons because it's going to be able to challenge, and

help a lot of different people, no matter what ability level you're at right now.

We know when we're training lower abs you want to pick some movement that moves the

We might try lots of different exercises to do this.

But there's a problem with these exercises.

Number one: beginners sometimes find it very challenging to hang out and hold themselves

up on the bar for any meaningful amount of time to be able to get enough reps in to challenge

The second thing is, these exercises – if not cued properly – can become over reliant

I've talked before about the key in showing your ass.

Meaning, show your ass and curl your pelvis up while you do these exercises.

But sometimes, because of weakness in the lower abs, people aren't able to do that,

and they tend to just use the hip flexors to lift the legs.

We could also do a ton of exercises on the ground to hit the lower abs with the same

concept being 'pull the legs up', or 'move the pelvis backward'.

But again, the same things apply here, too.

In that, you're actually using your hip flexors far too much, shutting down the lower

ab activation, and defeating the entire purpose.

What we can do is this exercise right here.

Guys, you set yourself up into a dip station.

The key to this exercise here is, you really don't have to worry too much about curling

This makes it a lot more tolerable for beginners because all you have to do is learn how to

For those who have watched this channel for any length of time, you say “But Jeff, that's

I have tried it before because I've watched you before.”

All you have to do now is hold yourself in this position – which, by the way, is a

lot easier and a lot more helpful for those who have any kind of shoulder problems because

this compression of the joint provides more stability in the shoulder than that distraction

So, what we do for the exercise is, we come down, we screw drive ourselves down to the

ground, and we pull up, and then down, and pull up.

You'll see, I'm trying to keep my elbows relatively straight, so all the work is being

Any time we can take muscles that prefer to work together and get them to work together,

like the abs and obliques, then we've got a winner.

The other benefit to this, and why I really like this, is what happens when we have an

We tend to get tight hip flexors, which will cause low back pain.

So, anyone that gets low back pain from doing ab exercises runs out of options and things

This actually gives us an opposite effect.

We get decompression of the spine because once we let our arms post us up here, and

let our pelvis drop, we have decompression of the spine.

You can literally feel your pelvis drop and open up some nice room in your low back.

So, it should feel pretty good, in terms of that.

So, from there, again, just up, and down, and that's it.

Again, I actually have had to move to these kinds of exercises over the years because

I've found that the added benefits of getting that compression were helping that out, while

at the same time, working together in a way that it hasn't been working before.

I promise you, even the beginners, to do this as long as you can hold yourself up – which

shouldn't be that much work because you don't want to sit here with bent elbows

If you're looking for a program that puts the science back in strength, has lots of

criteria of how we arrive at the exercises that we use in our program – because they

We have them all put together already for you in our step by step program.

In the meantime, if you've found the video helpful leave your comments and thumbs up

Let me know what else you want me to cover and I'll do my best to do that for you in