Forget the leg raises The 2 best exercises for lower six pack abs BOXROX

If you rely on hanging leg raises or any type of leg lift to get your lower abs turned on, you might want to think again. These are the top 2 exercises for six pack lower abs according to Dr. Gains.

His real name is Michael Kamalu, a medical student at the Mayo Clinic who specializes in sports medicine, fitness, personal training and injury prevention. Currently, his YouTube channel has more than 150,000 subscribers where he posts tips on workout plans, workouts, and fitness science.

According to him, it is possible to prioritize the development of the lower region of the abs over the upper region in order to achieve a defined lower core, a V-cut abdominal shape and prevent back pain. Contrary to popular belief, leg raises or leg raises exercises do not directly engage the lower abs because their primary function is not to lift the legs.

The lower portion of the rectus abdominis muscle connects to the front of the hips, specifically the pelvis, rather than the leg bones. Therefore, performing leg raise exercises will not directly target the lower abs or any specific region of the abs. Instead, these exercises primarily activate the hip flexors, while the abs function as stabilizers, working both the upper and lower regions equally.

For those who doubt the ability to selectively target the upper or lower abs, it’s important to recognize the concept of region-specific hypertrophy, which has scientific evidence to support its validity.

The best 2 exercises for six pack abs

According to Michael Kamalu, there are 2 exercises that will specifically target your lower abs and both techniques are based on one key principle: Posterior Pelvic Tilt (PPT).

Imagine your pelvis as a bowl filled with water. Tilting the lower part of the pelvis back, causing water to flow out the front, is known as anterior pelvic tilt. Conversely, tilting the lower pelvis forward, causing water to push out the back, is posterior pelvic tilt. Since the lower abs are attached to the lower anterior part of the pelvis, contracting them results in a forward rotation of the pelvis, performing a posterior pelvic tilt. PPT is the only way to selectively target your lower abs.

The name of the 2 best exercises for six pack abs are:

  1. Full ROM PPT supported by hanging slash
  2. Full PPT ROM with supine hip drop

How can different parts of the abs be targeted when muscle fibers run vertically? There are a few reasons for this. First, the abs have intersecting tendons that create separate areas for each part. Second, different nerves control different areas, allowing for selective activation. This also happens in muscles controlled by a single nerve. Many factors, such as type of exercise, angle of resistance and muscle movement, determine which part of the muscle works harder.

Research has shown that different exercises lead to different rates of fatigue in the upper and lower abs. For example, curling exercises tend to fatigue the upper abs more quickly, while supine leg raises tend to fatigue the lower abs at a faster rate.

Watch the video below for a full understanding of the mechanics and how to do these 2 lower abs exercises.

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Lowering belly fat can have several benefits to your overall health and well-being. Here are some of the benefits:

  1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes and some cancers. Lowering belly fat can help reduce the risk of these diseases.
  2. Improve insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
  3. Boosts Metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
  4. Improves Cardiovascular Health: Belly fat can increase your risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
  5. Increase Energy Levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can boost your energy levels and improve your overall quality of life.

Overall, reducing belly fat can have many health and wellness benefits, including reducing the risk of chronic disease, improving insulin sensitivity, increasing metabolism, improving cardiovascular health, and increased energy levels.

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