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Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
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The Ultimate Secrets to a Flat Stomach and Six Pack Abs
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The Best Exercises For Your Lower Abs Revealed
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How To Develop Your Lower Abs
By Scott Tousignant
www.MetabolicMasterpiece.com

 

Are your lower abdominals still in hiding or barely peaking out despite your low body fat percentage? If you answered YES, chances are you haven’t been placing enough emphasis on them with your abdominal training.

Although you cannot completely isolate the lower abdominals, there are some exercises that hit them harder, such as knee raises, reverse crunches, and the jackknife. The distinguishing factor that makes these exercises so effective for developing the lower abs is tilting the pelvis toward your chest.

There is however a common mistake with these exercises, which significantly reduces their effectiveness. That mistake is lack of focus and simply flexing at the hips instead of tilting your pelvis forward and toward the chest. When you make this mistake your hip flexors will fatigue before your abs ever do.

The following video demonstration illustrates proper form in addition to providing you with a “Killer” combination for spectacular lower abdominal development!



Lower Abdominal Superset

A1: Reverse Crunch on a flat bench - 15 reps
A2: Jackknife

Rest for 45 seconds and repeat the superset two more times

Reverse Crunches performed on a flat bench allows for an increased range of motion. Your legs should remain bent at a 45 degree angle throughout the entire movement. As you bring your knees toward your chest your lower back will raise up off the bench. During the spinal flexion it’s important that you also curl your pelvis toward your chest. This extra “curl” or “tilt” will place greater emphasis on your lower abs.

The Jackknife is performed with a stability ball. Once again, this movement involves more than just rolling the ball back and forth while you flex and extend at the hips.

To gain the greatest positive impact from the Jackknife you will need to bring your knees right to your chest while curling your pelvis toward your chest as well. If you focus on my midsection in the video demonstration you will notice that the “curl” at the pelvis is quite apparent in the flexed position.

If you position the ball so it’s only your tippy toes that end up in contact with the ball in the flexed position, you will experience the greatest tilt with your pelvis and best contraction for your lower abs. Hold and squeeze the contraction for the ultimate lower abdominal effect.

Because your lower abs tend to fatigue before the upper abs, it’s best to incorporate this Lower Abdominal Superset at the beginning of your abs workout. Be sure to keep us posted on how this workout routine helps you sculpt a complete and aesthetically pleasing six pack.

Sculpt a Masterpiece,
Scott Tousignant


 

About Scott

Scott Tousignant Metabolic Masterpiece

Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts into physique artists. His most recent program, Metabolic Masterpiece guides you through the process of sculpting your body into a work of art, by applying what Scott has coined, "The A.T.T.R.A.C.T. Formula. His detailed approach and variety of workouts makes fitness challenging, fun and effective!

Learn more from Scott at:
www.MetabolicMasterpiece.com

 

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