{"id":6391,"date":"2020-04-02T12:06:54","date_gmt":"2020-04-02T17:06:54","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=6391"},"modified":"2020-04-02T19:55:35","modified_gmt":"2020-04-03T00:55:35","slug":"4-minute-lower-ab-workout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/4-minute-lower-ab-workout\/","title":{"rendered":"AT-HOME 4 MINUTE LOWER AB WORKOUT"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-6401\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/4-MINUTE-LOWER-AB-WORKOUT-thumbnail.jpg?resize=1024%2C576&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/4-MINUTE-LOWER-AB-WORKOUT-thumbnail.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/4-MINUTE-LOWER-AB-WORKOUT-thumbnail.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/4-MINUTE-LOWER-AB-WORKOUT-thumbnail.jpg?resize=768%2C432&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/4-MINUTE-LOWER-AB-WORKOUT-thumbnail.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>We\u2019ve got some <em><strong>good news<\/strong><\/em> and some <em><strong>bad news<\/strong><\/em> about getting six-pack abs. The good news is it doesn\u2019t 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.<\/p>\n<p><strong>WHY?<\/strong><br \/>\nYou can\u2019t spot-reduce fat. This means that visible abs can\u2019t 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.<\/p>\n<p>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!<\/p>\n<p>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<\/p>\n<ul>\n<li><strong>Helping Prevent Injury<\/strong><\/li>\n<li><strong>Help With Your Balance &amp; Stability<\/strong><\/li>\n<li><strong>Improve Back Pain<\/strong><\/li>\n<li><strong>Result In Better Posture<\/strong><\/li>\n<\/ul>\n<p>Now that we\u2019ve talked about why it\u2019s important to have a strong core, let&#8217;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 \u201csix-pack\u201d are the hardest to be revealed.<\/p>\n<p>Technically, we should point out that there is no such thing as \u201clower\u201d and \u201cupper\u201d 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\u2019t only work your lower abs because there is no such thing as \u201clower abs.\u201d With that being said, you can do some specific exercises that seem to <strong>target the lower half of your abs<\/strong> more than other ab exercises. <strong>Here is a quick ab workout guaranteed to make your abs feel the burn.<\/strong><\/p>\n<h2 style=\"text-align: center;\">4 Minute Lower Ab Workout<\/h2>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-6392 alignnone\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/RC-GIF.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"text-align: center;\"><strong>Exercise #1: Reverse Crunches<\/strong><br \/>\n[15 SECONDS]<\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-6393 aligncenter\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/MC-GIF.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"text-align: center;\"><strong>Exercise #2: Mountain Climbers<\/strong><br \/>\n[15 SECONDS]<\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6394 aligncenter\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/LLE-GIF.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"text-align: center;\"><strong>Exercise #3: Leg Lift Extensions<\/strong><br \/>\n[15 SECONDS]<\/p>\n<p style=\"text-align: center;\"><b>REST FOR 15 SECONDS THEN REPEAT WORKOUT A TOTAL OF FOUR TIMES.<\/b><\/p>\n<p>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.<\/p>\n<p><strong>Ready to give this workout a try? Follow along with Vince for the full 4-minute lower ab shredding workout in this video!<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/j12Z1OxL--0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>If washboard abs are your focus, you are going to have to trim body fat. You can\u2019t do that from ab training alone. Nutrition plays an enormous role. So does total-body training that is meant to reduce overall body fat.<\/p>\n<p>I get it, getting that last layer of fat off so your abs can show is difficult with diet and training alone. So if you want to <strong>attack belly fat on three key fronts and get rid of it forever<\/strong> you\u2019re gonna need some help. See, belly fat is ultra stubborn. To root that fat out of its hiding place (your cells) you need a specific blend of nutrients that act like bunker-busting bombs, blowing fat out of its stronghold, and leaving it vulnerable to being incinerated in your bloodstream. <a href=\"https:\/\/sculptnation.com\/burn\/\"><span style=\"text-decoration: underline;\"><strong>Click Here to discover how (only click if you want rapid results)<\/strong><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve got some good news and some bad news about getting six-pack abs. The good news is it doesn\u2019t take much time&#8230;<\/p>\n","protected":false},"author":93,"featured_media":6395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[49],"tags":[],"class_list":["post-6391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ab-workouts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/LOWER-ABS-TOP-IMAGE.jpg?fit=1142%2C966&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-1F5","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/6391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=6391"}],"version-history":[{"count":9,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/6391\/revisions"}],"predecessor-version":[{"id":7311,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/6391\/revisions\/7311"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/6395"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=6391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=6391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=6391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}