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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • 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

  • before.

  • 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

  • pelvis up, toward the shoulders.

  • Curls from the bottom, up.

  • We might try lots of different exercises to do this.

  • Like, hanging ab exercises.

  • Hanging knee raises.

  • Hanging leg raises.

  • But there's a problem with these exercises.

  • A couple, actually.

  • 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

  • themselves.

  • The second thing is, these exercisesif not cued properlycan become over reliant

  • on the hip flexors to do the movement.

  • 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.

  • This is called a screwdriver.

  • 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

  • the pelvis up.

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

  • posteriorly tilt and lift yourself up.

  • For those who have watched this channel for any length of time, you sayBut Jeff, that's

  • your gymnast ab exercise.

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

  • Well, it's actually a little different.

  • All you have to do now is hold yourself in this positionwhich, 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

  • does when you hang from a bar.

  • It's actually a lot easier.

  • 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

  • done by the abs and the obliques.

  • That's one of those added benefits here.

  • It's why I love it so much.

  • 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.

  • We just do this for time.

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

  • overreliance on those hip flexors?

  • 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

  • to do to hit your lower abs.

  • 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.

  • It's like a distraction.

  • 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

  • of the issue I had with my shoulder.

  • 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.

  • So, give this one a try, guys.

  • It's the screwdriver.

  • I promise you, even the beginners, to do this as long as you can hold yourself upwhich

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

  • the whole time.

  • Let your joints hold you up there.

  • It's going to work for you, guys.

  • I promise.

  • 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 programbecause they

  • have to work.

  • They have to be safe.

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

  • That's over at ATHLEANX.com.

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

  • below.

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

  • the days, and weeks ahead.

  • See you soon.

What's up, guys?

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A2 初級 美國腔

你從未嘗試過的最佳下腹運動! (Best LOWER ABS Exercise You've NEVER Tried!)

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    sky00000kimo 發佈於 2021 年 01 月 14 日
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