Lower abs workout at home in 4 minutes will have your abs asking for rest. Great, effective workout for people with little time.
What’s going on guys? this is Vince with v shred com and today I’m going to be giving you guys a four minute lower ab workout.
all right. so, a quick lower abs workout only takes four minutes. Those of you who say that you don’t have time to hit ABS, you’re just making an excuse. Everybody has four minutes.
This is going to be targeting the lower abs. This is going to be exercising mostly the rectus abdominals, because rectus abdominals are the six-pack, that people what people call the six-pack. You have four different app regions in your muscle, or muscles in your abs. This lower abs workout is going to be targeting lower abs.
I give you three different exercises that we’re going to be going through. We’re gonna go 15 seconds of each exercises back to back, to back. Then a 15 second rest at the end. So we’re gonna basically doing 15 seconds of everything/ We’re gonna go four times through, and that’s gonna be it. So let’s go ahead and get into this.
Lower Abs Workout Set One
The first exercise is going to be a reverse crunch. We’re going to go after that into a mountain climber. After that into a leg lift extension. 15 second rest. Four times. So let’s do it.
But, before I get into the first lower abs exercise, the lower reverse crunch, a lot of people think that reverse crunch starts down here and they crunch up just like that, and they think this is a reverse crunch. This is not a reverse crunch. This is just momentum, that’s all this is. Reverse crunch starts right here. You’re going to go from here. You’re gonna throw, or you’re gonna thrust your knees up to your chest, squeezing down your lower abs making sure your butt is coming up off of the ground. jJust like that. Back down to 90 degrees, and back up. That’s a reverse crunch.
So, let’s go ahead start this ab workout. And boom, reverse crunches. Again you want to make sure you’re not creating any kind of momentum. If you’re not going to be talking to the camera like I am, you’re going to try to breathe out when you do each crunch, driving those knees up. Stopping it parallel.
Flipping over. 15 seconds mountain climbers. We all know amount climbers are. Don’t be lazy with these mountain climbers. Lazy mountain climbers are these right here. You want to make sure you are thrusting your knees forward, squeezing down on your lower abs, right there. And that’s gonna be it already.
Leg Lift Extensions
Flip over. Leg lifts extensions. You’re gonna bring your legs up. Extend up, but instead of bringing them all the way down here, you’re gonna stop right here. Extend right here, back up, extend. Really focusing on driving with your lower abs, squeezing down, breathing out with every single rep. And that’s already that. So I went over for a couple of seconds there. But I’m gonna go ahead and get back into this. Wasn’t very good with that timing. I’ll be better on this one.
Lower Abs Workout Set 2
Reverse crunches. 15 seconds. Watch this time.
I’m gonna get into mountain climbers next. Flip over. mountain climbers ,driving those knees up all the way almost as if your knee and yourself in the face, but don’t actually do that.
Leg Lift Extensions
Flip them back over leg lifts extensions. Drive those feet up to the ground, up to the ceiling. And rest.
Oh. OK. So your abs should be feeling this. If they’re not try to focus on your form a little bit better. Five more seconds of rest.
Lower Abs Workout Set 3
Get back into the reverse crunches. Already halfway done. Reverse crunches. Stop at a parallel, driving the knees up to your chest. Three, two, one.
Flip over. Mountain climbers. Drive those knees up. Don’t be lazy. Squeeze them down. Every single leg drive you should be squeezing on your abs. That’s it.
Flip over. Leg with the extension. And if your back butt’s on the mat, don’t get embarrassed. One more second. Oh wow. Last one.
Lower Abs Workout Set 4
Guys, quick workout but you should definitely be feeling it in your lower ab region. If you’re not, really start focusing on squeezing down on your lower abs and driving through them. Last one, reverse crunches. Next one up is going to be mountain climbers. In three, two, one.
Flip over. Mountain climbers. Drive those knees. Every single knee drive should be squeezing down. When you’re at two, one.
Flip over. Leg with the stanchions. Last exercise of the ab workout. Drive those feet up. Squeeze on those abs. And that doesn’t it guys. Oh! Go ahead and just stay right here for you guys. So that’s a quick four minute lower ab workout.
That was a great lower abs workout at home!
Whenever I post these, stand up, whenever I post these follow-along workouts I always get a lot of questions in the comment sections about how often you should do them. And that really comes down to how conditioned your abs are, and how used to doing ab workouts they are. If you are not really getting sore from an ab workout like, this you can do it pretty much every single day.
Avoid Over training
Your abs are a very small muscle group so they recover significantly faster than, let’s say, your chest or your back, especially your legs. Those are large muscle groups that take a lot more time to recover. And if you don’t give them that time, they never do recover. And you get into that stage of over training.
Your abs, it’s kind of hard to get into that stage of over training because they are so small. So I always say if your abs aren’t sore you can pretty much train them. So I would start out by doing this ab workout by two, three times a week, maybe every other day. And then also remembering to switch up the ab workouts. That way you are continuously shocking your muscles, confusing them, working different fibers. Because just like any other muscle in your body, your abs are a muscle that have fibers that need worked and need worked in different angles, need worked with different weight, different rep ranges, different rest times.
Variety of Lower Abs Workouts
So try out a bunch of different ab workouts. If you guys are looking for a full body program that teaches you all about the training that you need all over full body training, the nutrition that you need, the type of dieting you need, to be doing a type of cardio you need to be doing, to hit workouts with ab workouts included in all of it, I have a couple of programs.
But what I did was create a body type quiz that asks you a couple of questions about your body to see what your goals are. and what you’re struggling with. And then basically matches you up with first off it gives you a couple of tips that you can just take. And you’ll even have to get a program. But then, after that, it recommends which of my programs is best for your body type to help you achieve those goals faster. And not just get on some kind of cookie cutter, one-size-fits-all workout plan. That’s not going to work for you.
Body Type Quiz
So, if you guys want to check out my body type quiz and see what I would recommend for your body, you can click the link in the description below this video. Other than that, if you guys have any comments, questions, concerns, videos that you guys want me to make, leave them in the comment section below.
And then last but not least, make sure you guys are subscribing to my channel. That way you’re not missing out on future videos. Alright, thanks for watching and I’ll see you in the next one.
For more tips and tricks to building your dream body, use my free fitness tool – http://vshred.fit/4MinLowerAbs
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