The Lower Abs Secret: Leg Raises DON’T WORK!! Learn the ONLY Science-Based Method That Does! (PPT) 🔥

Подписаться 221 тыс.

Просмотров 2,7 млн

50% 1

If you like this video, you'll LOVE Fitness-Tip Friday! My FREE weekly e-mail newsletter that is always short, significant, and science-based - bringing king-sized value in a bite-sized package! 👉 www.dr-gains.c...
Be sure to subscribe before you go! 👉 / drgains
===
**LINKS**
The Dr. Gains All-Access Premium Membership 👉 www.dr-gains.c...
Total Core Programs - Hypertrophy & Shred Series (Use Code RU-vid-15 for 15% OFF) 👉 www.dr-gains.c...
Fitness-Tip Friday Newsletter 👉 www.dr-gains.c...
Content Requests & Feedback 👉 www.dr-gains.c...
Dr. Gains BFR Bands 👉 www.dr-gains.c...
Instagram 👉 / michael_kamalu
TikTok 👉 www.tiktok.com...
Anatomy animations powered by Muscle & Motion! 👉muscleandmotio...
RU-vid 👉 / @muscleandmotion
===
Key Timestamps:
0:11 Leg lifts DON’T work the lower abs!
0:24 Rectus abdominis (abs) anatomy
0:43 Leg lifts work the hip flexors
1:37 Posterior pelvic tilt (PPT) explanation
2:07 Lower Abs Technique #1
3:14 Muscle moment (what’s wrong with leg lifts)
4:10 Lower Abs Technique #2
4:45 PPT range of motion & The 90 Degree Rule
5:15 Lower Abs Technique #2 Variations
5:45 Region-specific (nonhomogenous) hypertrophy intro
6:35 Lower & upper abs region-specific activation studies
7:15 Lower & upper abs region-specific hypertrophy studies
8:09 Why people think you can’t selectively work the lower abs
8:54 Dr. Gains Total Core Programs intro
===
It IS possible to preferentially work the lower region of the abs MORE than the upper region, and in fact you NEED to if you want to develop your lower core, get that nice v-cut abs shape, and prevent lower back pain. But leg-lifts or leg raise exercises are NOT how you do it! Because guess what - the lower abs don’t lift the legs!!
The lowest subsection of rectus abdominis inserts on the ramus of the pelvis, aka the bottom front of the hips. NOT anywhere on the femur or leg bone. So all of the leg lift exercises in the world will NOT directly engage the lower abs or any region of the abs at all. Instead, it’ll work your hip flexors, while your abs simply function as core stabilizers, which works the upper and lower regions of the abs equally.
Now for all of you doubters out there who are saying to yourself, “The abs are all one muscle and it’s impossible to selectively target the upper or lower abs.” You need to get with the times on region-specific hypertrophy, and in a minute I will present all the scientific evidence needed to blow your doubts out of the water. But first, I’m going to show you exactly how to completely shred your lower abs in a way that I guarantee you’ve never felt before. And nobody who actually does what I’m about to show you, will ever again say that you can’t work the lower abs.
Both of the techniques I’ll demonstrate rely on a single principle. The one and only movement that will directly engage your lower abs and work them more than any other muscle is called posterior pelvic tilt (PPT).
If you think of your pelvis as a bowl full of water. Rotating the bottom of your pelvis backwards so that water would fall out of the front is called anterior pelvic tilt. Rotating the bottom of your pelvis forwards so that water would fall out of the back is called posterior pelvic tilt. And remember that the lower abs attach to the bottom front of your pelvis. So when they contract, they rotate the bottom of your pelvis forwards, performing posterior pelvic tilt. PPT then is the ONLY way to preferentially work the lower abs! And here are the two best techniques that exist for doing exactly that.
How is regional activation possible if the rectus femoris fibers run from top to bottom?
Well for one, the tendinous intersections through the abs make it so that each subregion effectively has its own origin and insertion points. Secondly, different regions of the abs are innervated by different nerves, which allows them to be selectively activated. However, even muscles that are innervated by a single nerve, such as the biceps or triceps, STILL display region-specific activation and nonhomogenous hypertrophy. Studies have shown that a plethora of factors including the specific angle of resistance, the type of exercise, the range of motion used and degree of actin & myosin overlap, the type of contraction used (eccentric vs concentric vs isometric), the muscle moment, speed of the contraction and more ALL influence which region of a given muscle fiber is worked the most - down to the individual muscle fascicles.
One study found that the upper and lower abs fatigued at different rates depending on the exercise performed. With the upper abs fatiguing faster with curl up exercises, and the lower abs fatiguing faster with supine leg raises.
Watch the video for the rest!

Опубликовано:

2 окт 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 1,8 тыс.

@DrGains Год назад

***Want to try out an entire month of my Total Core Programs for FREE??*** Well my wife tells me I need to start doing some "giveaways"... but I've never liked those promotions where if you do x, y, and z, you have a 1 in 10,000 chance of winning something 🙄 So instead, I'm going to try out a "giveaway" where EVERYONE wins!! Simply 1) Like this video 2) Post a comment somewhere on here, and 3) Subscribe and turn on new video alerts (if you haven't yet), and I'll give you a FREE MONTH of the Dr. Gains All-Access PREMIUM Membership, which not only gives you access to both the Shred Series and Hypertrophy Series Total Core Programs, but ALL of my programs!!! Once you've done the above, here's the free month link 👉 www.dr-gains.com/all-access-premium-free-month (hint: you can also use the RU-vid-15 to get 15% off for life on top of the free month, should you decide to continue the membership). And yes, I realize you could just go to that link now without doing what I asked... but I trust you 😉

@ClaudiaMartinez-zz4qu Год назад

Dr. Gains, I was wondering can the Chinese kiat jud dai workouts target lower abs? Do you think it’s effective? My problem area is my lower abs. I have a pouch that is hard to get rid off

@caalry Год назад

That was a very good and informative backed by research, can you PLS do one on calf muscles that are stagnant with no growth at all. Would be nice if you could do a vlog showing a unique out of the box exercise backed by research to help us overcome the problems, thx 🙏

@coz74 Год назад

I did all those things u asked. I’ve got nothing.

@kinfefirdawok3946 Год назад

@@coz74 in that case, you must have done it wrongly. Try again, it works!!!

@risanicola7099 Год назад

So then reverse crunches are still good for working the lower abs, right? Since I see ur demonstrating an easy variation, wouldn’t reverse crunch w/ ankle weights be effective too? I’m just really trying to find accessible ways to work lower abs w/o requiring tons of gym equipment.

@dmitrykochikiyan8281 11 месяцев назад

Can we stop overcomplicating the gym? All that there is to undestand is that u have to lift your pelvis, not the legs - effectively curling up - to bias the lower abs. Leg raises do work, you just have to do it with control, slow eccentric and full range of motion. As in completely folding, which will accomplish the PPT. Its just that leg raises are a hard exercise to master, you already need to have strong core to be able to do them without swinging. People either swing and use momentum or cut their rom in half and make it a hip flexor exercise. The only merit to this fancy LEG RAISE VARIATION is better stretch at the end. And you can just use captains chair for exactly that, instead of this cumbersome set-up.

@divineexchange8006 10 месяцев назад

Fuckin facts!!!

@Lord_Poyo 10 месяцев назад

Except most people who do a leg raise lift their feet straight out until their legs are perpendicular to their torso. Knee raises do the trick better, but only if you try to lift your knees higher than normal.

@ricksanchez3204 10 месяцев назад

Right this is basically just a very involved leg raise lol

@1Rutilius1 9 месяцев назад

Absolutely, that's why I gave this video a downvote despite him challenging some bro science. You just have to do leg or knee raises with a straight back and avoid swinging backwards and maybe add some posterior pelvic tilt contraction at the end. Achieves the same without this fancy bs variation

@duketta 9 месяцев назад

Older girl here , thank you ❤

@landongatlin2351 Год назад

“Leg lifts DO NOT WORK” *Proceeds to do leg lifts

@Joakron_1 8 месяцев назад

Welcome to RU-vid clickbaits.

@sassafras710 8 месяцев назад

He's not doing standard leg lifts. He's doing posterior pelvic tilts with the barbell/pad on the small of his back so it focuses on targeting the lower abs not the hip flexors.

@trantorthetroll8768 6 месяцев назад

@@sassafras710don’t bother explaining. These dorks don’t have the brain power to comprehend it

@morts3451 5 месяцев назад

No, he does unsupported leg lifts. So more pressure put on the spine, which as most ppl have weak back muscles, risks damaging the spine. 🙄

@sassafras710 5 месяцев назад

@@morts3451 if your back and grip is that weak that you cant hold onto a bar and lift your legs up you need to go strengthen your back with weights (progressively) and do ab workouts on the floor until your back muscles aren't THAT weak.. idk why you would put "most people have weak back muscles" because that's not true either.

@Bringiton513 Год назад

Thank you for giving us both the method and the explanations. I hate it when I'm treated like a moron and not being told the reason behind things. Well done and keep them coming.

@Surgicaldamage Год назад

Did he mention a calorie deficit? (for those who are too fat to show abs?) And that protein needs to be priority while still watching calories?. You can do all the ab work on the planet, if your calories are too high, protein too low and not enough rest to grow the muscle...... forget good results. He mentioned "shredded", but not calories. ....if you have any experience in this game, you will know that he mislead you . If you just want to grow the specific muscle itself? Then this video might help. But he should never have said "shredded" without more information on who might need to cut back on calories till their abs are showing.

@blatherskype25 7 месяцев назад

@@SurgicaldamageAnd you can be in a caloric deficit and still have a pelvic tilt issue which will make you look like you have lower stomach fat. I know because I've been through it.

@Lonelywarmsoul 6 месяцев назад

@@blatherskype25yep,i've seen an athlete who was short distance runner and Olympic medalist world champion with it,he was JACKED,but he had this problem,i don't know why he didn't got it fixed

@Lonelywarmsoul 6 месяцев назад

@@Surgicaldamagehaving a low body fat percentage is a worlwide known fact to see muscle definition,he is speaking and counting that you know it

@StevenP726 3 месяца назад

@@Surgicaldamage this is a video for people that already have that understanding, not for people trying to lose weight. id imagine that much is obvious lol

@benderdy3893 Год назад

I have a 6 pack and I'm 44. Leg raises do work.

@SilentRio 7 месяцев назад

No your dieting and fitness regime works. I have visible eight pack and seldom do any abs work (until now). This is a great way to target the lower region. There is a difference between visible abs and core strength and stability.

@benderdy3893 7 месяцев назад

@SilentRio Yes. Some people are genetically gifted. If one doesn't have definition in their abs they must work them out for definition. If they have to much body fat to see them they must use diet to achieve visibility.

@martinmnene6071 7 месяцев назад

@benderdy you nailed it

@Motivationalliance-zp4 7 месяцев назад

It generally relies and correlates with your genetics and traits. My advice to you is to seek for help from the person who is experienced or seek from nutritionist.

@unyqprocess 6 месяцев назад

Great technique, I like how science is placed back into fitness and uses research to back up your theory

@alfonindatube 7 месяцев назад

RU-vid is seriously great. The fact that you get world class advice in exchange of 20 bucks a month or watch a few ads is mind blowing

@filipstamate1564 12 дней назад

This ad brought to you by RU-vid.

@mercenarymike1397 Год назад

so you are doing modified legs lifts, but dont call them leg lifts. RIGHT....

@hauntedhose 4 месяца назад

You got him 👍🏼

@ciellopezduarte6023 3 месяца назад

Shortly 🎉

@Seebashreactin 2 месяца назад

😂 I was like whattt

@celinreyes1983 Год назад

By following physiotherapy channels, I came across the same method. It works, from the isometric to the isotonic approach. Don't be afraid to arc your spine. Just don't overload it. Start with alternating hip retroversion and anteversion. Then add movement with the least bodyweight possible. When using your whole legs and weighs on your ankles to train your abs, then avoid the lumbar arching, at least while developing your strength, otherwise if you overload too much your abs , you will tense your quadratum lumbaris, your lower back muscle, which are not very big and usually not very strong. But in order to avoid effectively tending you lower back, you have to train the hip retroversion and anteversion to developed body awareness and muscle memory.

@TM-zt9jt 8 месяцев назад

One of the best NOVEL ideas to isolating a specific muscle I've come across. I kill it when it comes to situps, but I can't even get pass 6 or so of these (bench version).This is now my go-to abdominal exercise. Thank you for sharing!

@starrchild1972 Год назад

Thank you for sharing. I could feel this just tucking my lower abs upward and holding for a few seconds. I could never feel my lower abs working in the past. This is my trouble spot.

@vincej5615 11 месяцев назад

This actually works! I honestly didn’t think there would be a big difference. I usually do hanging leglifts 15 to 20 reps. I tried the one that he does on the bench and I can only do 8 to 10 and I felt it right after the first set. pretty freaking awesome 🎉

@karthiksubramani708 8 месяцев назад

Thanks for sharing, I'm gonna try the 2nd technique as well💪🏻👊🏻

@TejayLister 8 месяцев назад

Doesn't matter what you felt it matters if you can see a difference

@Lonelywarmsoul 6 месяцев назад

@@TejayListerthey matter both

@TejayLister 6 месяцев назад

@@Lonelywarmsoul no

@CF_Joel Год назад

The bench one is HARD but I definitely feel it in the TVA. I have to put my legs straight up or I simply can't do it. My TVA is weak for sure. I've only been doing vacuum cleaners and that one where you lay on the floor and hold one leg off the floor without letting your lumbar off the ground. This is way more resistance! ...Which I need, because the rest of my body is built on strength progressions. I definitely see this fixing my APT! Gotta subscribe!!!

@arturxavier1481 8 месяцев назад

That bench exercise can’t possible be good to your lower back, specially if you already have problems…

@warrenjones1936 Месяц назад

i have been told not to do cable crunches for this reason. A response is required.

@bikerjon8934 Месяц назад

made my back hurt just watching 😖

@marcusaydelott Год назад

When I do my hanging leg raises, the end of the movement looks exactly like your bar set up. I definitely feel it in my low abs and upper abs. Didn’t know I was hitting that due to the pelvic tilt. I’ll give the chair version a try as well. When I do the hanging version I engage my lats to shift my hips forward and then touch my toes to the bar. Not sure the science behind it but I found it to be the best ab work I’ve ever done

@-mugen- Год назад

Any progress on your abs you could share?

@truegrit2011 11 месяцев назад

@@-mugen-share yours as well

@-mugen- 11 месяцев назад

@@truegrit2011 Tbh I havent done these much yet been focused on other muscle groups since the abs are decently strong at the moment but Id love to hit these and see the results

@proteusblack8913 3 месяца назад

Every trainer I've ever seen teach hanging leg raises explains how it must involve the pelvic tilt, and most people do it naturally from the start. This guy misrepresents the mechanics of the workout just so he can come off as if he has some genius take on it.

@artzmove571 8 месяцев назад

Looks like a hanging leg raise to me.

@drumur 2 месяца назад

Yeah but the difference is instead of just lifting your legs you tilt the pelvis so that it shortens the abdominals. Shortening equals flexion and contraction

@roshunepp 22 дня назад

So long as you curl your pelvis up it's the same. He's giving you queues to work the correct muscles.

@EroNekoSan Год назад

Thanks for affirming scientifically what I found out by my own. I work on my low abs simply laying on my sofa or bed, butt on the edge. Because the mattress is soft under, my pelvis is able to "drop" but still supported. Then I focus on lifting my hips instead of my legs. Those will go up instead of towards my chest. Works like a charm. Final tip is, when you fatigue, to cross your legs (like sitting/ meditating). So their weight is closer to the pelvis = easier

@jeffreyullmer2831 Год назад

Thank you for sharing this. I have most of my belly on lower abs. I do not go to a gym, but have started working abs for 2 months. I mostly feel hip flexors and butt doing lower abs, like leg lifts. I do not have a bench, but some dumbells. I also do a HIIT workout 3x a week. eat healthy. cant wait to try this.

@KenanTurkiye Год назад

🤓👍

@DrGains Год назад

That's awesome! Excellent adaptation, and a great alternative for anyone who doesn't (yet) have the lower ab strength to handle the bench version 💪

@Maria_Itziin Год назад

Ill try like this

@RookieGuitarist Год назад

@@jeffreyullmer2831 just saying doing an exercises won't make them show or eliminate belly, to lose fat there is only one option, calorie deficit, eat less calories than you consume

@NathanBall-hg1es 9 месяцев назад

Great info Doc! Love it! Can't wait to do this variation. Who knew I was already controlling my abs with a belly roll when i was kid and I still can do that.

@Stew282 Год назад

You can work the lower abs without back support. By performing leg raises on parallel bars, you can fully rotate the hips forward, bringing the knees to the chest whilst keeping the back straight and vertical. This is virtually impossible while hanging from a pull-up bar, but when raised above parallel bars, the more stable base means there is sufficient power and leverage in the arms, shoulders and back to enable full hip posterior tilt on the raise, and anterior tilt with the legs lowered by pushing the waist forward and the hips back. Both are easier if the legs are bent. Try it! :-)

@jefeMAX1111 Год назад

I stumbled across this once .. supersted lower abs w dips

@sillymesilly Год назад

Your lats and pecs must be very strong to pull off the same move set from hanging.

@Stew282 Год назад

@@sillymesilly It's much easier on parallel bars.

@wuffpaw Год назад

Yup. Bar raises are killer. You can precision target the abs without the added strain/energy drain of hanging from your upper body (which often limits the intensity and reps I can bang out with hanging leg raises). Bars make it easier for me to skip most of the initial hip flexor portion of the motion.

@jefeMAX1111 Год назад

@@sillymesilly excuse my vagueness.. I was doing dips on the bars, and from dips I went into leg raises. I instantly could feel the dif in the quality of muscle contraction. Also i was able to focus more energy toward the lower abs, since i wasnt hanging.

@christineribone9351 Месяц назад

Thanks. I was searching for this video again. I saw it a few months ago and it totally changed my ab workout. Reverse crunches made a big difference. Great improvements!!

@WhatDoubts Год назад

I used to do this in highschool. It was one of the only ways I was able to work my lower abs. Since then every bit of advice has made it seem like you needed to do the hardest exercises to really see progress. Thanks for the reminders.

@arushnath28 5 месяцев назад

I have a skin problem so can't do lying leg raises, but my grip isn't good enough to get a few solid hanging leg raises. This is the perfect workaround and targets my lower abs way better - thank you!

@mrsbootsworkouts Год назад

Nice! I do lower abs with a resistance ball, but getting a hold of a bar or a decline bench is a great idea!! I am 47, and my abs have never been stronger!

@wesleygomesbrilhante5703 7 дней назад

Thanks for sharing I've been doing wrong for a long time and never understood why my lower abs was not getting the same look like the top and middle section

@njjj3338 8 месяцев назад

Please no - not another exercise that involves the squat rack! It is already hard enough to get a squat rack in every gym these days - people doing random rubbish other than squats in the squat rack is very annoying.

@ahnilatedahnilated7703 11 месяцев назад

I have done this for years on the floor with a support underneath my lower back. It is amazing how much harder this can make your abs work.

@TC-by3il Год назад

You could simply cue posterior tilt when using leg raise variations, although it's good to see some alternatives. Outside of that, pretty solid video.

@DezDav4 Год назад

I agree. Anyone who tries to feel their abs during leg raise exercises figures this out intuitively and most gym goers already know that the abs flex the core.

@ThatBigCactus 8 месяцев назад

@@DezDav4 Its really difficult to take the lower abs deep into failure with standard leg raises. All the are better, plus iso machines like the ab coaster

@KobiasBigdog 7 месяцев назад

Dude holy crap the bench one is freaking hard and I can feel a very type of movement and it feels frickin hard so A+ bro this is great

@jeffw8218 Год назад

How do you explain all the guys with good lower abs, who have NEVER done these exercises?

@Cristian-gd7vu 6 месяцев назад

😂😂😂😂😂😂😂😂 still waiting for this one

@JD-mz1rl 5 месяцев назад

Holistic work still gets you there, just not as efficient

@MHSenju3000 Год назад

Now just so a video for what's the best workout for obliques 💪🏾💯

@ARYANJCE 3 месяца назад

100% works. I’m a somewhat advanced lifter but I just never was able to limit the swing on my leg raises. This technique helped me isolate the lower abs tremendously. Done it a couple times and it’s so much more effective!

@Tokinjester Год назад

I do an identical exercise but horizontally, using my foam roller You can really feel lower abs here, *plus* you can increase resistance easily by having your hands above your head or down holding onto the roller Obviously you need decent core strength before doing this but if you want to isolate, this is perfect

@TormodSteinsholt Год назад

I also do not have access to a bar at home. What do you do to target the obliques?

@jamie55555 11 месяцев назад

es this would be alot safer than what is shown on the bench risking our lower back

@Tokinjester 11 месяцев назад

@@TormodSteinsholt you can use this for your obliques too, just needs a strong core for stability 👍

@Tokinjester 11 месяцев назад

@@jamie55555 definitely worth trying with the foam roller 👍

@openup8708 8 месяцев назад

how do you perform this without the foam roller moving ? do you just hold it with your hands?

@Zellonous 5 месяцев назад

Thanks. This must be why when I do leg raises my lower abs are sore for several days. They don't work at all!

@KenanTurkiye Год назад

0:10 ok you got me interested, listening

@KenanTurkiye Год назад

....just curious if in time these may have any negativity to the lumbar spine.

@jockojohn3294 8 месяцев назад

This is gold. I'm making this a daily addition to my early morning routine. I played with the bench version and proved to myself that the old leg lift stuff just a myth. The ab soreness is proof enough for me.....

@andrewseybold5024 Год назад

This looks very strenuous on lower back, and you have to have a lot of core strength and supporting muscles to even begin to do these exercises, letting you know before you hurt your lumbar!

@captainhaddock4667 Год назад

Buddy, there is no such thing as a bad movements for the lower back - it’s all about not going crazy if you are a beginner. “Bad movements” has been debunked various times - basically if you do progressive overload you will be fine - an example would be as a beginner to go straight for 1 rep max 100kg deadlift instead or starting with 20 of 30 kg and working your way up to 100kg

@theforce5191 Год назад

He also mentioned that beginners can avoid hanging their hips off the bench.

@MHSenju3000 Год назад

Did you even watch the video? Hanging is the most advanced. Pelvis off the bench is intermediate and pelvis on the bench is easiest.

@captainhaddock4667 Год назад

@@MHSenju3000 That doesn't change that fact that no movement is inherently bad for you - it's all about applying progressive overload...

@anniroc1101 Год назад

Try Swiss ball sit-ups, it does similar movement but supports the lower back. I’ve found they work upper and lower abs really well. Check out this video (I have no connection to the creator just looked for a video to share that demonstrates it) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CAWE87eRD6c.html

@RubyRedDances 8 месяцев назад

Holy shit. This is the best video on the rectus I've ever seen.

@traveling_feral 8 месяцев назад

It is very rare that a workout video actually introduces a new concept. This is one of those. Thanks.

@reichlongsausage6692 8 месяцев назад

it literally says leg raises don't work then tells you to do leg raises

@traveling_feral 8 месяцев назад

@@reichlongsausage6692 Then ignore the information. Pretty simple solution to your problem.

@infinitafenix3153 4 дня назад

@@reichlongsausage6692 No leg raises, but PELVIS raises, there's a huge difference. Watch carefully.

@tripd4949 5 месяцев назад

This is actually a great idea, thank you i'll be trying it in the gym tomorrow morning.

@chopwoodcarrywater49531 Год назад

I personally do hollow body holds, variations of dragon flags, and gymnastics rings ab rollouts similar to an ab wheel (adjusting ring height to desired intensity). Good info!

@foxy916 11 месяцев назад

What dragon flag variation?

@chopwoodcarrywater49531 11 месяцев назад

@@foxy916 statics in either the top, middle, or bottom position, dragon flag raises, or dragon flag negatives. It's usually nothing too specific. Doing anything dragon flag will be beneficial. Just have fun with it and don't push yourself too hard or you may pull something. If you can't do them fully extended, you can do them tucked or however you can do them.

@foxy916 11 месяцев назад

@@chopwoodcarrywater49531 I did a few dragon flags after leg raises and hollow body crunches were getting a bit too easy and it destroyed my abs lol. I noticed that the top set hurt the most and the bottom set the least, so is there a dragon flag variation that targets the lower abs?

@chopwoodcarrywater49531 11 месяцев назад

@@foxy916 for the lower abs, I'd say hold the flag in the bottom position with your feet about 3-5 inches above the floor. Try 3-5 sets of 20 seconds and go from there if it's too easy. I don't do a lot of volume. I'm pretty sore after those.

@mp757 11 месяцев назад

Hollow hold and hollow rock is the king for abs and tva

@dylan_curious 7 месяцев назад

Great video. I have always thought that leglifts were the best way to do lower abs.

@garyquinn99 11 месяцев назад

I just saw this video and I think what you are demonstrating is totally valid. I have fairly severe lumbar spine problems and I'm always looking for ways to isolate my lower core to stabilize my back. I will definitely give this a try in the next few days at the gym. Thank you for this. I for one think this is on target.

@jocelyn2258 4 месяца назад

I will definitely included this in my abs workout starting today. Good timing a few months away from the summer.

@one-dd8xy 8 месяцев назад

Honestly I truly can't thank you enough 🙏 ive been training on and off for just over a year now I seen this vid originally about 4-5months back now and fk me the results since then have been amazing 🙏. I always wondered why the bottom 2 were struggling because I'd do standard unsupported leg Raises every week. But once I seen that I was missing the brace I knew this would be exactly what I needed to etch out the bottom 2. Truly thank you and keep helping people because their best 🙏🔥🚀

@kevindittler6524 7 месяцев назад

Additional information and confirmation on using the bench. Does work well, added 3lb ankle weights, now have a hiatal hernia on the right side of the low ab to groin area. Had to see the doctor to verify actually says have two occurring. Do cautiously does work the lower abs just use as a light addition & work abs in other areas and exercises

@nureddinz Год назад

For the bench variation; I think moving your legs toward your head unloads the weight from your abs. Wouldn't reaching up with your feet be better?

@allyw2864 8 месяцев назад

Tried to do your ab exercise with the bench. I didn't have much problem doing it. However, an hour afterwards my lower back started to bother me and I never had that before. (been doing weightlifting for almost 5 years now.)

@TSoneonetwo Год назад

thanks Doc, my brain has been chewing on this for a while now! I kept trying to think through the anatomy to understand how raising my legs was supposed to target my lower abs. I am going to try this, this morning.

@larsnystrom6698 Год назад

@TSoneonetwo Of course lifting the legs utilizes other muscles than the abs. The legs is only a weight utilized to load the abs. That's why you lift your legs slowly in hanging leg raises. Lowereing the legs slowly isn't only for the negative load. It's also for not swinging. The pelvic tilt comes automatically when you lift the legs high enough. If you then move too fast, the load on the abs is reduced. That's cheating!

@edengardeningtowers4923 21 день назад

This makes complete sense. Thank you will target my lower abs and get back to you😊

@apxsports5904 8 месяцев назад

I get the same stimulus by bringing my feet up to where my hands are, controlling my legs both on the concentric and eccentric phase, using my core to stabilise and prevent any of the swing at the bottom. But your barbell method is an ingenious way to get the same work without anywhere near the amount of taxed energy that goes into the stabilising. Thanks for the inspiration!

@ifyouthinkthisworldisbad Месяц назад

I like the old school way cuz I don't always have access to barbell and bench

@roshunepp 22 дня назад

You can do this on the lat pull down too. Hold the bar with arms locked out, still use the wrist wraps. Have the leg restraints loose to give room for pelvic flexion. Then grind your pelvis underneath the leg restraints this will pull the bar down. Squeeze as hard as you can for a second to get an intense burn in your lower abs.

@ivarsandvik9838 5 месяцев назад

New anatomy just dropped in 2024

@novitrix9671 4 месяца назад

Lmao 🤣

@Lonelywarmsoul 6 месяцев назад

Backed up by studies and it makes sense,i've always thought that hanging legs raises were the best exercise for lower abs because it was the hardest,little did i know that my abs were just stabilizers...no wonder that my upper abs always looked more defined than my lower abs,i will definitely try that and update

@kenhalperin3195 6 месяцев назад

This look like lower back pain big time. Is it!?

@meghanfarrell8310 4 месяца назад

Ppt for me has usually been forced through butt gripping but in this way I can see how that won’t be as big as a potentiality ! Will have to give this a try !

@Alex-vi6iz Год назад

Did this two days ago 10>8>6 reps and still sore. Would be really cool to take a peak to the rest of the program.

@DrGains Год назад

Check out my new pinned comment - I'm giving out a free month! 👊

@xcoyco 6 месяцев назад

This made sense to me so I’ve been trying the flat bench version @ home. That squeeze on da top is what really hits it for me - ouch!

@MatVeiQaaa Год назад

I remember one single time I felt my lower abs somewhat sore and somehow it was after walking really slow for some km. It was when I realised I never walked that slow for prolonged periods of time in ages and how different it is. I also wear the backpack all the time with some weight, so I have to keep my core engaged all the time to keep my lower back.

@jfer9 9 месяцев назад

Great information. Thank you!

@spsxssd86 Год назад

I'm trying this tomorrow with the bench. I got worried because I don't have access to the first set up. I'm glad there are variations. Thanks 👍

@HunterForrestRogers 11 месяцев назад

I just tried this cause my pull-up bar has an extra bar set at the perfect height for exactly this and it works beautifully, thank you

@RonaldGibson699 Год назад

Just did some reps(Beginner) and I can feel it!

@liyeesim366 8 месяцев назад

Now I understand why sometimes I can lift my feet touching the bar above and most of the time I can’t … because I just focus lifting my legs,since I did built some strength at my lower abs from continuous training, by the accidental pelvic tilt which I never intended to (I tot I’m swinging my body for momentum)I managed to lift my feet up much easier 😅😅😅. It took me quite some time to analyze how did I lift my feet up 😅. Thank you for the detail explanation 🙏🏻

@Alex-hu8gj Год назад

Yes you will feel it .. the backpain.

@777bgmz Год назад

Looks like lower back pain to me

@GManRan 4 месяца назад

Thank you so much. Very informative...

@paulrayas5592 Год назад

Great explanation, makes sense. Thank you for the Break down on how it should be done.

@Spooki_Gh0st 6 месяцев назад

1:11 broooo Canada didn't deserve that..

@BeardedDaddyD 9 месяцев назад

I hate people like this. "Leg raises dont work your abs. You can only work your abs if you do my leg raises. Buy my program".

@dyloak6450 6 месяцев назад

leg raises up to foot, raising legs by rotating your pelvis instead of just raising your legs using your hip flexors does work. Keep legs/ hip flexors stabilized in one position then raise using hip rotation/flexing lower abs for movement aka only about a foot high

@Yt_watcher12 Год назад

Will this help with people that have anterior pelvic tilt? Also can u please make a video on anterior pelvic tilt

@potapotapotapotapotapota Год назад

If you have anterior pelvic tilt then you should do exercises that stretch out the hip flexors and lower back

@DrGains Год назад

Yes it will! Great suggestion - if you have a minute to submit that via my content request form (in video description), it'll help bump it up on my priority list! 👍

@Jerry16776 4 месяца назад

Funny thing..every gym I’ve ever been in has this thing called a Roman chair that does exactly this.. why fool around with this setup??? Stop making click bait.. you have lots of good info, don’t sell yourself short with cheesy titles…

@raiklaub975 Год назад

Mechanically you're absolutely right, this would be the perfect exercise for the lower abs. I have concerns because the lower back is strongly rounded with this exercise and the natural lumbar lordosis is given up and turns into kyphosis. This can lead to disc problems and later make exercises like squats, leg presses, deadlifts and the like painful and impossible. The natural curvature of the spine should be maintained as far as possible in all exercises. Leg raises primarily work the iliopsoas, but the abdominal muscles are isometrically trained. Abdominal muscles are supposed to stabilize the torso (core) anyway and to do this they have to do isometric, static work. There may be people who can get away with any joint-damaging exercise unharmed, but unfortunately many don't. And unfortunately you only know that afterwards.

@salj.5459 Год назад

Back bridges are a healthy movement. Your spine is supposed to bend (obviously not under heavy load)

@raiklaub975 Год назад

@@salj.5459 Who says your spine should bend. Where did you get that? The spine can bend a little because it has to under certain conditions. Otherwise, if it were rigid, it would simply break because it would be too long for levers to act on it. Necessary movements are made from the hips and shoulders. In order to maintain the mobility of the spine, the almost stress-free(!) "camel-cat" exercise is sufficient

@raiklaub975 Год назад

@@KeterMalkuth Generally speaking, what you describe is a misunderstanding. Strong muscles are not necessary to secure joints for everyday life. In addition, strong muscles do not secure the joints, but put a strain on them. When a muscle pulls, the pull always starts at a bone and eventually at a joint. The joint must withstand the same pull that the muscle exerts on it. If you keep tightening the rope that pulls on the sail, the sail mast will break at some point. The mast is the bone and joint. The stronger the muscles, the more the joint is loaded. Of course, there is also an extreme in the other direction, e.g. when the muscles are too weak for a task and the load is absorbed by the joint capsule. The tricky exercise shown strengthens muscles that put high loads on the spine in an extreme area. The pressure that the muscles build up has to be absorbed by the passive tissue (in this case the intervertebral discs) on the other side. The intervertebral discs are analogous to the sail mast. In the case of the extreme lower-back kyphosis shown, the vertebrae are no longer perpendicular to one another, but at a sharp angle. This compresses the edge of the disc extremely hard on one side, and because of the larger angle on the other, it actually pushes the disc in that direction. A problem is programmed. It's like putting a cherry stone on the edge of your fingers and squeezing. The core shoots out. It's the same mechanics. This is not overridden by inaccurate comparisons to lions or chimpanzees or the human sleeping position. The spine is surrounded by postural muscles that allow a limited range of motion. The buffers in between, the intervertebral discs, have very little to counteract damage and they heal with great difficulty because they are bradytrophic tissue with little blood flow. The damage that people get in the gym when they are 20 usually only becomes apparent much later. 15 years later they are sitting at the orthopaedist and he then treats so-called degenerative disc diseases. What the degeneration started with, he will 1. not find out and 2. he has no medium to carry it to the general public. A pity

@Mudkipz123 Год назад

your understanding of what will hurt the back comes from flawed studies of dead pigs, it's outdated. curling your back is perfectly safe for healthy individuals

@raiklaub975 Год назад

@@monbeauparfum1452 if the woke generation would put more attention to their body than to their psyche, your sentence would be true.

@alejandrotumbeiro4016 9 месяцев назад

Tks for sharing, great video! Cheers 👍

@JvariW Год назад

Stop by more often Doc!!! We need you

@Vitlaus Год назад

indeed, this is gold 👌

@JvariW Год назад

@@AshleyLean wow. What brings you by?

@inkyboi7110 11 месяцев назад

"Leg lifts don't work your abs, here's how you should be doing it" *proceeds to do leg lifts*

@priscamolotsi Год назад

Wow! This is GREAT! Thank you❤!

@illflameg120 9 часов назад

Second guy who said something doesn’t work but is been working for me terrifically problem is I went back to slacking

@Boss3Nate Год назад

Hanging knee raises and reverse crunches 100% work your lower abs... nobody will ever see your abs tho if you don't eat properly. Decades of reps and sets prove these two exercises 100% work and work great.

@TRM83 11 месяцев назад

I'm real old school but you got me curious so I will definitely try this.

@cardesignerchris Год назад

I just did 5 sets of 5, not sure how my stomach will feel tomorrow, you can really feel the burn.

@marcuswilliams6324 Год назад

New workout for me and my son, thank you sir🤜🏾🤛🏻

@Cece79518 Год назад

Diagram makes a lot of sense thanks for not only taking about it but showing the actual diagram really informative

@jaymevogl4338 5 месяцев назад

That 1st exercise…whew…definitely looks hard but I can see why it works… Here’s the only issue I see with the hanging version- your head is extended too far back…I feel a more neutral position, even just a little more forward.. Just my opinion…AWESOME as usual‼️

@Crooklynmike 9 месяцев назад

This video should have more likes! I've been saying this for years and people think that I'm crazy. The supine bench modification is personally my favorite. Thank you for this!

@joshuawattles5096 8 месяцев назад

😅

@Kotallo_Skyclan 6 месяцев назад

@@joshuawattles5096😅

@vitorxavier8257 8 месяцев назад

Don't trash out the leg raises just yet, it can be a really good exercise when done properly. Pivot point should be pelvis rather than hip socket. Jeff Cavaliere (Athlean-X) has a really good video on how to perform it correctly.

@lorenzomartinez8543 Год назад

The video misrepresents the leg/knee lift, which includes the lower abdominal tilt that activates it.

@DrGains Год назад

I touch on that at 3:28. With 99% of the leg lifts that people do there is very little to no PPT, and what PPT there happens to be is largely ineffective due to the muscle moment deficit that I go over. There are perhaps 1% of people who can achieve a significant amount of PPT in a hanging leg raise without the back support... but even then, due to the 90 degree rule, there isn't actually any significant resistance AGAINST posterior pelvic tilt until the very end of its range of motion. And even then, adding the back support and focus on PPT instead of hip flexion will drastically increase the muscle moment and engagement of the lower abs. Just try it and I promise you'll feel an enormous difference.

@johnnotgiven9219 11 месяцев назад

PS. I like the info here a whole lot. Makes so much sense (I know anatomy and this now seems obvious, the abs are not flexing the leg. BUT, I cannot see any button for your . . . "and turn on new video alerts"

@infallibl Год назад

Well done. He's highlighted something massively overlooked. Clear and concise explanations.. Subscribed.. This fella is spot on..

@user-zl6eo8zw4m 5 месяцев назад

Good work, really well explained!

@shmo8958 Год назад

squat racks are always full and now you want ppl to go do ab work on it .

@timothyockhuizen7339 8 месяцев назад

Will definitely give this a try. Thanks ❤

@hpk3727 Год назад

Every time I try his techniques I’m sore for days. I love it

@leelunk8235 Год назад

AND UR BACK IS SORE AS HELL

@DrGains Год назад

🔥

@DrGains Год назад

You should try my full programs and see how sore those will get you 😜

@hpk3727 Год назад

@@DrGains I can only recommend them to friends cause at the moment I have hit my ultimate goal of low body fat and I am maintaining with a combination of workouts, swimming, intermittent fasting and boxing.

@thelionprince4530 11 месяцев назад

This is a totally new POV and I'm all for it

@matthewcaldwell1384 Год назад

I’m proud of myself for finally figuring this out on my own (thanks to my bench) and understanding anatomy…You are certainly right about feeling it ! I’d been doing so many sit-up and leg lifts it was ridiculous but when I started tilting my pelvis, I was soar very soar .At the same time with my sit-ups I put 15 lbs behind my head and only doing 25 sit-ups I got soar like a beginner! It felt great💪

@benrudman4910 11 месяцев назад

❤

@BT-be8rh 10 месяцев назад

Soar is when you fly in the air, sore is when you hurt. Yes it matters!

@favouriteboy19 8 месяцев назад

@BT-be8rh not sure it matters that much since anyone (including you) reading his comment understands what he meant by “soar”

@mrrs480 4 месяца назад

You have to engage your core to lift your legs. Might not be connected as you say but it’s stability try doing it without engaging your core. Same as pull ups.

@learningwithabdul1599 2 месяца назад

Clickbait! lol!

@rd8627 11 месяцев назад

unlocked a fever dreamish memory of me doing the bench version as a child when i was super fit just cuz it felt harder and now that i go gym never remembered it

@JesusOnlySavesEternally Год назад

It’s about mind muscle connection. I use my lower abs and pelvis. Legs only move as a byproduct of ab tension. Personally I find no other exercise better for stretching the intercoloastals. Super set with pullovers of all kinds, dive bomber push-ups, and various planks. And overhead medicine ball decline sit-up tosses to finish things off. 🙏

@jastar7350 Год назад

was just about to say mind muscle exactly👍 this would at least get people to feel what they’re suppose to feel

@joschaweissen2456 8 месяцев назад

Option without a barbell in your back: Start the hanging Exercise with flexed hips. The Movement then is more isolated on the abs and the load appears heavier because you cant use any hip flex momentum. Also it puts a lot of weight (your legs) in front of the hips, what forces the hips to tilt back to balance the weight equally on both sides of the axis.