You clicked on this video for 7 intense ab moves.
I know, I know…Just tell you the moves. Well I’m going to.
Here’s move #1 of 7 in total that will focus on not just your abs, but especially that lower portion of your rectus abdominis….
Move #1: Weighted Crunches
The Pull Over Crunch is one of my go-tos as a weighted crunch variation, but I wanted to mention weighted crunches in general because so often we forget how key it is to progress those basic bodyweight moves to keep challenging ourselves so we see results.
Even adding a weight to the basic crunch can take it up a notch.
While we aren’t trying to do a 5 rep max out on loads, we do want those higher rep ranges of 15-20 reps to really challenge us and adding a weight is a great way to do this!
And if you want to add not only weight but create an extra challenge for yourself, try the Pull Over Crunch.
The reach overhead with the weight challenges your abs to resist extension and brace to protect your lower back.
This is HARD, especially with your legs extended out off the ground.
You’ll then pull the weight from overhead down in front of your knees as you crunch your knees and upper body together.
This pull over is going to work your entire core and even your serratus anterior.
Then extend back out but don’t relax back onto the ground.
That brace to keep your hips tilted toward your pelvis and not let your lower back take over is really what works those abs with the flexion to crunch everything together.
If you’re finding that your lower back or hips are taking over, try lighter or now weight and even try a bent knee variation with touching your toes down between.
You can even modify further with just the upper body crunch or single knee tucks.
But note, what you feel working during this and every move I share!
Because if all you feel is your lower back or hips, your abs won’t get the full benefit and you won’t see results build.
And remember, this move, and all 7 actually, are ADVANCED moves.
I will share modifications like the single knee tucks to make sure you’re using the level that makes YOUR abs truly work!
Now…Move #2: Leg Lowers +
Leg lowers are an amazing move to target that lower portion of our rectus abdominis, aka those lower abs.
And by adding on this little raise and spinal flexion at the top of that leg raise movement, we make our abs work even more not only to brace as we lower and resist extension but to actually power flexion.
To do this move, I love adding in a hold overhead to help brace those abs more, but you don’t need to.
If you don’t hold on overhead, placing your hands besides you on the ground will provide a bit more support than if you place them behind your head.
With your legs squeezed together and feet up toward the ceiling, feel yourself tuck your hip bones toward your ribs to feel like your abs flex and engage.
Lower your legs as close to the ground as you can, then feel yourself pull your legs back up toward the ceiling using your abs.
As you lift them straight back up, feel as if a string is lifting them higher and pulling your butt and back off the ground.
You want to feel your abs flex and lift your pelvis up.
Lower back down before you again do the leg lower toward the ground.
This truly is a killer move especially if you avoid using momentum.
If you feel your lower back engaging, try a bent knee version instead or even test out holding on overhead to help you create that core tension to start if you aren’t!
Move #3: Slider Body Saw
This stability and anti-extension plank variation is deceptively hard.
That lengthening or extended plank position as you avoid letting your butt go up in the air or lower back arch and hips sink to the ground really makes your abs work.
And by doing this off sliders over walking in and out, you reduce any traction that may help you control the movement or push off.
You’ll even feel into your arms and around your rib cage working as you lengthen sliding back then pull yourself back into the plank position.
Make sure you don’t shrug but feel down the sides of your back to move back forward.
And make sure you’re actually extending back. It is easy to try to cheat and just rock forward over our forearms over truly lengthening back through our shoulders and core.
To modify, you can do this walking back over using the sliders and even add in an incline to reduce resistance.
A plank rock is also a more static option to start whether off the ground or an incline!
Always ways to adjust a move, reducing the strength demands through different postures, positions and even ranges of motion!
Move #4: Dip Hold Curl Up
I love moves that work not only our abs but even have bonus areas they target.
And that’s why I love hanging abs and even dip hold ab variations.
But when we think about abs off the parallel or dip bars, we often think leg raises or knee tucks.
While amazing options, this small, simple looking and deceptively killer move for our abs, especially our lower abs is too often overlooked…
Because it doesn’t look like much!
The tuck to pull UP and push the bars away, rounding through the spine is what really targets those abs using spinal flexion.
That pull up and in will make your abs shake if you focus on doing it intensely to almost pretend you’re sucking your body up.
Don’t just bend at your hips.
Pull your body up by rounding your back to hollow out your abs. Think about even curling up.
To modify this, do a foot assisted version to reduce the resistance on your upper body and core.
If you don’t have parallel bars, you can also do a slider variation off the ground, pushing the ground away with your hands as you lift your butt to slide your legs on the sliders back to tuck up.
For those of you without monkey arms, you may need stands or kbs or dumbbells.
Move #5: Incline Bench Abs
This is an amazing way to progress those reverse crunches and add in diversity if you also love hanging abs!
This is a killer lower ab move that also works your serratus or the muscles around your ribs.
That slight incline that challenges you to curl against gravity is what kicks this up a notch.
Just don’t rush through as you tuck and lower down. Really focus on the curl.
You will want to pull down hard on the top of the bench as you start with your knees bent and toes resting on the ground.
Use your abs to slowly curl your knees up toward your elbows, rounding your spine off the bench.
Touch your elbows then lower down with control.
The more you focus on even your upper body pulling on the bench, the more you can feel your abs over your hip flexors, especially if you struggle with your hips wanting to engage with leg raise movements.
And to modify this, lower the incline back to a flat bench variation or even off the ground.
Move #6: Ab Extensions
Ab extensions are another way to do extended planks, and a great way to mix things up.
That extended plank position is so key to include if you do really want to target those lower abs.
The most common version of ab extensions are done with the ab wheel as roll outs.
But you can also use sliders, a stability ball or even suspension trainer.
The provide changes to postures and even instability to help you create progression with this move.
Whichever tool you use, make sure that as you set up on your knees, you’ve engaged your glutes and slightly tuck your hips up toward your ribs.
Keep this ab engagement through the full movement.
Extend your arms out overhead on the ground keeping the brace and even a very slight tuck your chin down over looking out in front of you.
Then to move back up, really focus on pulling your hands back under you with the sides of your back while feeling the muscles around your ribs.
Your abs are working hard here to stabilize and avoid movement of your spine!
To modify, you can do a single arm extension, so reaching one arm out at a time or even limit the range of motion you work in.
Using a wall to guide you and stop the movement can help you work in a range of motion you can control.
But you do want to strengthen through the biggest range of motion you can!
And last but not least…Move #7: Bench V-Ups
This full body crunch allows you to work in a bigger range of motion than off the ground because you’re seated on a bench.
And you will feel your quads even often with this killer ab move. Just make sure you don’t rely soley on your arms to support you in the crunch but pull yourself up with your abs.
Seated on the bench, put your hands on the back of the bench behind you with your legs squeezed together and out straight in front of you.
With your feet hovering off the ground, lean back. Then crunch your torso toward your legs.
You will round through your spine as you crunch up.
Then as you lean back and extend out, your abs will work to avoid your lower back arching or engaging.
Really focus on your abs pulling your legs and upper body together each time you v up.
To modify, you can do a bent knee or even single leg version.
Off the ground is also always an option, especially if you don’t have a bench.
And to bring this full circle, you can even advance this move further by making it a weighted bench v-up, holding that weight even between your feet.
Just go light! This can really start to target your quads and hip flexors more to maintain that leg position.
You may find a slight knee bend, but not actively bending at your knees as you do the move is key!
Now go enjoy these moves and make sure you focus on what you feel working! Even consider adding in 3-4 for 30 second intervals and 2 rounds through as a finisher to your workout this week!
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