We’ve got some good news and some bad news about getting six-pack abs. The good news is it doesn’t take much time to get in a killer ab workout. But the bad news is you can train your midsection every single day, and your abs still may never show very much.
You can’t spot-reduce fat. This means that visible abs can’t be achieved from ab exercises alone. Most people have to have really low levels of body fat for their six-pack to be revealed, and getting that lean requires full-body training and proper diet. Factor in genetics and your body type, and the reality is that some people are just more likely to develop visible abs than others.
It is still important that you work on developing your ab muscles so that when your body fat does get low enough, you will be able to see them pop! But in addition to aesthetics, having strong abs is vital because the core is just that, the core of your entire body!
Most movements originate or move through your core. This means that a weak core can impact how well things like your legs and arms function. Having a strong core can benefit you by
- Helping Prevent Injury
- Help With Your Balance & Stability
- Improve Back Pain
- Result In Better Posture
Now that we’ve talked about why it’s important to have a strong core, let’s talk about a specific area of the abs that many people have trouble isolating, lower abs. Those bottom couple of abs that make up the “six-pack” are the hardest to be revealed.
Technically, we should point out that there is no such thing as “lower” and “upper” abs in terms of human anatomy. The front six-pack of abs you see are the rectus abdominis muscles. They run from the base of the sternum to the pubic bone. They are split into left and right halves, but not into upper and lower halves. So you can’t only work your lower abs because there is no such thing as “lower abs.” With that being said, you can do some specific exercises that seem to target the lower half of your abs more than other ab exercises. Here is a quick ab workout guaranteed to make your abs feel the burn.
4 Minute Lower Ab Workout
Exercise #1: Reverse Crunches
Exercise #2: Mountain Climbers
Exercise #3: Leg Lift Extensions
REST FOR 15 SECONDS THEN REPEAT WORKOUT A TOTAL OF FOUR TIMES.
When performing these moves, you must prioritize quality over quantity. Merely going through the crunching or lifting motion is a complete waste of time when training abs! You also want to make sure you are mixing up your ab training. Keep in mind that people who have defined lower abs work their entire core, not just one area. The difference between them and those of us that do not have a perfectly carved out midsection is that they have less body fat in the abdominal area.
Ready to give this workout a try? Follow along with Vince for the full 4-minute lower ab shredding workout in this video!
If washboard abs are your focus, you are going to have to trim body fat. You can’t do that from ab training alone. Nutrition plays an enormous role. So does total-body training that is meant to reduce overall body fat.
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