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
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
Lower Abdominal Superset
A1: Reverse Crunch on a flat bench - 15 reps A2: Jackknife
Rest for 45 seconds and repeat the superset two more
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
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,
BHK, is a Certified Fitness Consultant with a passion for
transforming fitness enthusiasts into physique artists. His most
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