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The 3 Best LOWER AB Focused Planks

The 3 Best LOWER AB Focused Planks

by | Apr 3, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief, Travel Workouts, Workouts

Looking to mix up your core training and find something you really feel working those abs, especially the lower abs, while also helping you avoid an achy lower back?

Then you’re going to love these 3 amazing plank variations.

Planks can be both great isometric exercises, but also more dynamic movements to target and strength our abs.

And with some specific variations, we can target that lower portion of the rectus abdominis even more!

That’s why I want to show you 3 ways to use planks to target those lower abs…including one move that is a great untraditional and challenging plank option even if you can’t do traditional planks due to shoulder issues!

And at the end I’ll share a great quick burner layout so you can use these 3 moves at the end of your workout!

 

3 Lower Ab Focused Planks

1: Dolphin Planks

If you really want to target your lower abs, you need to include exercises that utilize the posterior pelvic tilt.

This tilting of the pelvis, tucking the hips toward the ribs, really engages that lower portion of the rectus abdominis while also working your glutes. And it is a great way to learn how to brace to protect your lower back from aches and pains as well.

While you can use the posterior pelvic tilt in a plank as an isometric hold, doing a plange plank, you can also include this tilting as a dynamic movement during the plank.

This dynamic plank variation using the posterior pelvic tilt is the Dolphin Plank and a great way to challenge your abs.

You will use that tuck up to engage those lower abs, but also challenge your abs to protect your spine as you test out your spinal extension, slightly dropping your hips toward the ground.

This forces your abs to brace as you extend, but be mindful you don’t end up simply engaging your lower back!

To do this move, set up in a plank from your forearms and toes with your feet together. Make sure your shoulders are stacked over your elbows and your upper back is engaged so your shoulders aren’t shrugged.

Drive back through your heels as you flex your quads to hold in a nice straight line. To improve your base, you can widen your feet out to shoulder width.

Then tuck your pelvis under toward your ribs, rounding through your entire spine even to tuck. Do not push your butt up in the air and end up shifting your shoulders back behind your elbows.

You really just want to round through your spine as you tuck your hips toward your ribs, engaging your abs and glutes.

Even think about drawing your belly button in as you exhale to pull your abs in hard.

Then begin to lower back down into that plank position. As you lower though, try to go a little past that straight line as if extending to slightly drop your hips.

You want to feel your abs almost FIGHTING against you lowering to prevent your back from really arching.

You’re testing out your ab brace as you extend.

Then tuck right back up, tilting your pelvis again.

Do not push backward as you do this movement. Keep your shoulders stacked over your elbows.

Pause in each position to really feel your core working. Really move slowly through the movement to focus on feeling your abs.

If you feel your lower back, either modify to the static plange plank hold or use an incline.

To modify this move an incline works best. The higher the incline the less pressure or strain there will be on your shoulders and even core so you can really focus in on those abs working.

You can also do this starting on your hands and knees but be conscious that, while it may look like the cat cow stretch, you are truly engaging your abs to round up. I like to call this variation the vomiting cat because I want my clients drawing in their abs as if trying to really hollow out their belly!

2: Lower Ab Plank

This move is not a traditional hands and feet or forearms and feet plank. But it is an amazing core isometric hold and a move that is great to target those lower abs.

I personally call it a Lower Ab Plank so wanted to include it as an option because often when people have shoulder injuries and can’t do planks they feel a bit lost about what options are out there.

So if you need to take your upper body and shoulders out of the equation, this is a great option to target those lower abs…although don’t forget about using the incline as well to regress moves and build up!

This exercise is advanced though and you need to have mastered that basic pelvic tilt hold to brace so you don’t feel your lower back or hip flexors only working.

To do the move, you will lie on your back with your arms down by your sides or hands behind your head.

To start you can raise your legs straight up toward the ceiling and tilt your hips towards your ribs to press your lower back into the ground. Or you can start with your knees bent to really set up the posterior pelvic tilt before extending your legs.

Maintaining that pelvic tilt, lower your legs down so they are only an inch or two off the ground and hold. Better to even hold up a few inches higher to keep that ab brace and even squeeze your glutes.

Focus on really bracing those abs as you hold.

If you feel your lower back taking over, raise your legs up higher or even bend your knees. You can even start with just one leg extended.

Lifting your head to perform an upper body crunch can both make the move harder, but also help by flexing your spine.

Make sure to breathe and focus on engaging those abs, keeping that tilt. You do not want your lower back taking over. If it does, your lower back and not your lower abs are getting worked by this move.

Better to modify and focus on those abs than do a harder variation where you compensate!

3: Body Saw

Extended planks or long lever planks have actually been shown to increase ab activation over the traditional plank, especially of the lower portion of the rectus abdominis.

That’s why it’s key to include some extended plank positions in your routine.

You just want to be very conscious you don’t overload your neck and shoulder OR let your butt start to hike up in the air as you do these moves.

One great dynamic way to include the extended plank position in your routine over simply holding is with the Body Saw.

The great part about this plank variation, like with all plank variations, is you can also modify this move off an incline.

And if you have wrist issues you can do it from your forearms or you can also give yourself more space and change things up by doing this movement from your hands to work your arms more!

To do the basic Body Saw plank from your forearms, set up in a plank position from your forearms and toes with your feet close together and elbows under your shoulders.

You want a nice straight line from your head to your heels. Make sure to engage your back to support your shoulders and make sure they aren’t shrugged.

Then begin to walk your feet backward, taking small steps. Keep your body in a nice straight line and don’t let your hips sag toward the ground.

Lengthen through your triceps and shoulders as you walk back.

Walk back as far as you can while keeping your core engaged.

Then walk your feet back forward until you are back in the standard plank position. You do not need to walk more forward than simply back so your shoulders are over your elbows.

Make sure you feel your abs bracing as you extend back. Do not push your butt up in the air or let your hips sag toward the ground.

Repeat walking back out.

Remember you can modify the move off an incline to reduce the strain on your upper body and core.

To advance this move as well, you can also add in sliders, sliding back instead of walking. That reduces traction and even makes that pull back in so much harder! Just make sure you can control the move before progressing!

SUMMARY:

Using these 3 plank variations you can really work your abs while targeting that lower portion of your rectus abdominis even more!

To use these as a workout….

Lower Ab Burner:

Set a timer for 20 seconds per move starting with the Body Saw then the Dolphin Plank and ending with the Lower Ab Plank.

Rest 20 seconds between rounds to make sure you can really focus on bracing hard each round and complete 2-3 rounds through.

You want to focus on short intervals so you can engage everything hard over just focusing on holding for longer and letting your lower back or hips become overworked!

The BEST results happen when our diet and our workouts WORK TOGETHER!

Check out my RS Formula for FABULOUS results:

–> 3-Step RS Formula

 

Leg Lowers – You’re Doing it WRONG (3 tips to help)

Leg Lowers – You’re Doing it WRONG (3 tips to help)

by | May 30, 2021 | Blog, Bodyweight, Core, Exercises, Pain Relief

Constantly feel your lower back or hip flexors during ab moves like leg lowers?

Do you just push through figuring your lower back is weak?

STOP!

Not only is this NOT helping you get the desired ab strengthening results you’re trying to work toward but it may also result in lower back and even hip aches and pains.

Here are 3 common mistakes I see people making with leg lower ab exercises and how to avoid them!

Mistake #1: Putting Your Hands Behind Your Lower Back

Stop cheating yourself out of really earning this move.

Putting your hands behind your lower back is a bandaid, a quick fix.

While yes, it can help you avoid lower back pain in the moment, it isn’t teaching you to actually use your abs correctly to protect your back and stabilize.

It allows you to do a move you haven’t truly earned.

Instead you need to regress to progress and modify the exercise to learn how to build up and engage your abs correctly.

Because you aren’t feeling your lower back because it is weak. You’re feeling your lower back because your abs aren’t yet strong enough, or you don’t have the mind-body connection yet, to keep them braced throughout.

Instead of pushing through this variation, if you want to get the full ab strengthening benefits, modify the move doing a single leg lower or even bent knee tuck.

It is always better to modify and get the correct muscles working than to push through a harder variation and compensate.

Modifying doesn’t mean you’re making it easier. It means you’re making it the level you need to work the muscles you want to target best!

You may even find you have to go back to that basic pelvic tilt movement and learn how to engage those abs and glutes correctly to stabilize and brace before adding movement!

Mistake #2: Swinging Your Legs

Leg lowers do work your hip flexors as they are a hip flexion movement.

And your abs are working to stabilize and protect your back.

But if to rush through this movement you start to swing your legs, you’re not going to get any of the benefit this move can have for your abs.

And you’re probably going to start to feel your lower back engaging as your hip flexors fatigue especially.

So stop swinging your legs and rushing through just to get the workout done.

Instead slow down the movement.

Focus on engaging your GLUTES even as you lower your legs a few inches from the ground. And even think about pulling your legs back up using your abs so you get that brace going as you lift.

Slow the movement down and focus on that control and what muscles you actually feel working.

Get more out of every second of work by being intentional!

Mistake #3: Not Focusing On Bracing Your Abs

Too often we just replicate a movement pattern without really being conscious of the muscles we feel working until we are in pain.

We let our lower back take over during this move and just keep pushing through.

We want to get the workout over with or we figure our lower back is weak.

But what we feel working during a move is what is going to “benefit” so to speak from the exercise.

So if you want to work your abs but you only feel your lower back?

Your abs aren’t getting the benefit of this move you’d like.

That’s why it is key you regress to progress and learn how to use that posterior pelvic tilt to your advantage.

While yes our spine has a natural curve, we want to know how to engage our glutes and abs using that posterior pelvic tilt.

Before you even start any level of the leg lowers move, lie on your back on the ground and think about engaging those lower abs to tuck your hips slightly toward your ribs. Even feel your glutes engage with the tuck.

From here you can do a bent knee march, double knee tuck, single leg lift or those killer double leg lowers.

But you should only advance as long as you can keep those abs braced.

If you lose that brace, you need to regress or shorten the interval of work, cutting back on time or reps.

Trying to do more without the correct muscles working is only going to backfire.

SUMMARY:

As much as we all want to do those fun and challenging exercise variations, at times we need to regress to progress and take our ego out of things.

Learn how to engage those abs correctly and build up to earn that harder move so you can get more out of every rep of that amazing leg lower ab exercise!

For an amazing Lower Ab Workout, give this burner a try! It’s a great way to finish off your workouts!

–> Lower Ab Burner

 

Do You Really Have Lower Abs?

Do You Really Have Lower Abs?

by | Oct 4, 2018 | Blog, Bodyweight, Core, Exercises

GASP! Maybe there is something to this LOWER AB thing!

Fitness elitists will get really mad if you utter the term “lower abs.”

Because technically there is no lower ab muscle.

Technically it is all the same muscle the rectus abdominis that we are usually targeting with our core work, especially if we want six pack abs.

(I’ve had to turn away when another trainer tries to lecture me on using the term lower abs to secretly roll my eyes. I guess I could lecture them back…but why?)

Anyway…

All those “lower ab moves” we used to use started to get written off as simply hip flexor exercises since most of those moves done for lower abs include leg lower type movements.

And yes…your hip flexors DO work during those leg lowers.

But I just couldn’t fully accept that they had no impact on the “lower abs.”

My “lower ab” definition was best when doing more leg lower movements after learning the pelvic tilt and after doing hanging abs.

I felt the lower ab region really WORKING during those moves and I’m always extra conscious when testing movements to feel WHERE is activating.

Because guess what? Doing the right moves even without feeling the correct muscles working is going to do NOTHING except put you at risk for injury!

So feeling my “lower abs” working led me to include hanging abs and the posterior pelvic tilt in my Killer Core program.

If you feel the muscles activating, and have clients agree with those finding and feel their “lower abs” like never before, SOMETHING is going on.

So that led me to hours of pouring over studies trying to see if I could figure out what I, and my clients, were feeling.

Were we simply mistaking this feeling in our “lower abs” for our psoas working?

That’s when I found studies showing that different ab exercises DID, in fact, activate portions of the URA and LRA (upper and lower rectus abdominis) to different extents. (Study 1)

Which frankly makes sense considering we’ve shown, and even more widely accept, that exercises activate upper or lower pec fibers differently and even upper and lower glute max fibers differently.

Another interesting results I found in a study was that POSTERIOR PELVIC TILT actually had HIGHER LRA for groups that learned to perform it correctly and were even more active AKA all of us who’ve trained a lot and are looking for that true engagement! (Study 2)

This also made me realize how important it was to correctly teach the posterior pelvic tilt progression – a progression we often skip to jump right to the hardest leg lower move.

Ever feel your lower back taking over during leg lowers? Ever put your hands behind your lower back to correct this?

Well this is just putting a bandaid on the problem. This is why we end up only working our hips and quads, and maybe even lower backs, with these moves.

It’s why we DON’T work our lower abs to the extent these moves can work them.

When you want to work your lower abs, you need to focus on what is working. REGRESS the posterior pelvic tilt progression to maybe a single leg lower or bent knee march or even just a simple HOLD.

But regress until you can properly feel your abs working and then slowly progress!

Ok so maybe you’re now thinking “I buy the whole activating different aspects of the muscles, BUT leg raise movements are STILL hip flexor moves….”

Well guess what!?!

Hanging Leg Raises actually have the highest mean AND peak activation of the rectus abdominis! (Oh and this article not only confirms that but also the existence of differences in activation between the Upper and Lower RA!)

I would say it looks like my abs are working pretty hard here…as well as some other important muscles of my core!

So for you that are non-believers adamantly against any leg raise type movement who annoyingly try to correct anyone who even utters the words Lower Abs, just be open to the differences in activation!

And also realize that part of what makes a difference is what you force your body to feel working and how you even cue and coach the moves. Just like the double leg lowers…You sometimes need to regress to progress.

It may mean starting with a Hanging Pelvic Tilt to learn how to engage the abs to then help assist in the Hanging Leg Raises. Or it may be doing a bent knee raise to start. But the key is being conscious of what is working as you utilize these moves!

Hanging Pelvic Tilt

I almost feel like this adamant “there are no lower abs” makes us cut off our noses to spite our faces.

Why miss out on moves that can only HELP!?!

Don’t miss out on using these moves because the term we use is referring to a region of a muscle not a separate muscle.

Hanging Leg Raises, Pelvic Tilt…oh and even the Body Saw (a study also showed a longer lever plank like the Body Saw was great for the core!) are KILLER ab moves you NEED to be including!

body-saw

Let’s not miss chances to get the results we want when we can FEEL something working!

It’s also another reason to THINK about what you actually feel working and constantly assess your recruitment patterns!

So take some time today and test out those moves!

Ready to work not only your LOWER ABS but your entire core?

Ready to implement some Hanging Abs, Pelvic Tilt and even long lever planks into your routine?

Start the 30-Day Killer Core Challenge! All you need is your own bodyweight and a bar!

Stop Letting Your Low Back Take Over – 25 Lower Ab Exercises And Workout

Stop Letting Your Low Back Take Over – 25 Lower Ab Exercises And Workout

by | Jan 18, 2017 | Blog, Bodyweight, Core, Exercises

The lower belly fat is generally the last, and hardest spot, to lean down and lose fat from. It is also the spot that most people would like to tone. Go figure.

But the lower abs aren’t only important to work for aesthetic reasons…The lower ab area includes our deep core intrinsic stabilizers, which are also generally weaker than we would like. And weakness in these muscles may be one big reason you suffer from low back, hip and even knee pain!

So whether you have pain or simply want more toned looking abs, you need to learn how to truly engage and work those deep core muscles. Which isn’t as easy as doing sit ups or crunches or planks.

You know when you do double leg lowers and you feel your low back working? So you put your hands behind your butt to help?

Well your low back takes over because your core isn’t engaging and working correctly. And putting your hands behind your low back may fix the issue, BUT it doesn’t actually train you to engage your core correctly.

It’s a temporary fix but not a true solution! 

So instead of continuing to put your hands behind your butt so your low back doesn’t engage…and instead of continuing to feel your low back during crunches and sit ups and planks…Learn how to engage your core correctly and strengthen those lower abs!

How do you learn how to engage your core correctly? 

Well there are generally two schools of thought – you learn Hollow Body (what I often call Pelvic Tilt) OR you learn how to brace.

People will tell you one or the other is better. But I believe that both are very important to learn.

I recommend learning how to brace, like someone is about to punch you in the stomach, AND learning how to engage your abs with the pelvic tilt, where you draw your belly button in toward your spine.

Both have different uses in my opinion and both are valuable!

For instance, bracing is very important when squatting and deadlift. You want to learn how to tense your abs and you can even use breathing to engage your core. Pelvic tilt isn’t really appropriate here.

But right now I want to focus on the Pelvic Tilt because this move is super essential to learning to keep your core engaged during most of the more isolated core work we do – whether it is leg lowers, sit ups or planks. And it is a great place to start if you are suffering from low back pain (or are even pregnant or have recently given birth).

How do you do the Pelvic Tilt?

There are two basic variations I like to do. One is lying down and what I call the Basic Pelvic Tilt. One is quadruped called the Vomiting Cat.

To do the Basic Pelvic Tilt, lie on your back on the ground with your knees bent and feet flat on the ground. Relax your arms down by your sides. As you lie on your back, you should feel a space between your low back and the ground.

Now draw your belly button in toward your spine as you “scoop out” your belly and press your low back into the ground. Feel your abs engage as you press your low back down into the ground. Hold for a count then release.

This engagement is what you should feel and do DURING double leg lowers. But to get to double leg lowers, you may need to start with the Basic Pelvic Tilt and slowly progress. First you can start with a march, keeping your knees bent.

Then you can progress and do a double knee tuck before moving on to scissors.

And finally, as long as you can keep your abs engaged throughout these, you will move to the double leg lowers.

Double Leg Lowers are something you EARN. They aren’t just a move you do if you don’t feel your abs! And as you earn them, you’ll work to keep your legs straighter and lower them closer to the ground.

Variations of the Double Leg Lowers are a great way to work your lower abs, and I include many variations of this move in the 25 Lower Ab Exercises video below, BUT you have to EARN these.

Start with the Basic Pelvic Tilt and learn the full progression HERE. Work toward those Double Leg Lowers, Lower Ab Planks and all the fun variations with the Basic Pelvic Tilt. And get even more out of those moves BECAUSE your abs are actually engaged and working!

Another great way to activate your core using a form of the Pelvic Tilt is with the Vomiting Cat. This is often used as a stretch for your back, but it can actually be a KILLER way to build your ab strength and work those lower abs.

And it has a great name…RIGHT!?! 🙂 Actually the reason for the name is because you are drawing your abs in almost as if you are trying to cough up a hairball…Just don’t actually cough one up!

To do the Vomiting Cat, start on your hands and knees with your hands under your shoulders and your knees under your hips. Then draw your belly button in toward your spine as you round your back up toward the ceiling. Tuck your hips under as you try to draw your abs in as hard as you can.

As I mentioned, you are trying to draw your abs in and round up as if you were a cat coughing up a hairball.

Hold as hard as you can for a count and then relax out.

With both of these moves, think about holding and activating everything instead of just trying to hold for longer.

Both of these are key moves to start with and use even in your warm up if you have pain or struggle to get your lower abs engaged and working. For beginners these are a MUST-DO!

From here you can even have some fun and use moves such as the Dead Bug (3:18), Butterfly Crunches (2:17), and the Plange Plank (4:46) shown in the video below…

Actually the Plange Plank is the perfect way to progress the Vomiting Cat even! Plus, if you want to get the most out of your planks, you’ll want to do the Pelvic Tilt (even more reason to always return to the basics!). Here is more on improving your planks.

And after learning to engage your core, here are 25 fun Lower Ab Exercise Variations to play around with!

Remember though as you begin to have some fun with these variations that it is key you actually FEEL your abs working. Don’t simply put your hands behind your butt and put a “band-aid” on the problem. Learn how to ACTUALLY engage your abs with the Pelvic Tilt and Vomiting Cat.

And try this quick 5-Minute Lower Ab Burnout and build a stronger core NOW! 🙂

5-Minute Lower Ab Burnout

Set a timer for 20 second intervals. Complete 3 rounds of the circuit below. Try not to rest, but go straight from one move to the next and then rest 20 seconds before repeating so you can make sure your abs keep working and your low back doesn’t take over.

CIRCUIT:
20 seconds Plange Plank
20 seconds Butterfly Crunch
20 seconds Frog Kicks
20 seconds Dead Bug
20 seconds Rest

This quick workout is perfect as a warm up to get your core working OR as a quick core burnout after you finish your workout!

And if you want even BETTER results from your lower ab workouts, aka you want even more defined, lean, strong-looking abs, you may want to consider dialing in your diet…because abs are definitely made in the kitchen as well!

If you want more information on my Macro Hacks to help reveal those lower abs, learn more HERE!

–> The Macro Hacks