The Lower Abs Workout For A Six-Pack – Not A Two-Pack

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In the pursuit of a six-pack most men fixate on their upper abs. Why? Moves that hit the upper abs are generally easier to do than those that target the rest of the region, and it’s the part of abs that begins to “show” first. But you want a six-pack, not a two-pack. To sculpt aesthetically pleasing and performance-boosting abs you must hit your lower abs too. That’s what this five-move session does. Do the exercises in order, sticking to the sets, reps and rest, and bring your lower abs into the picture.

Superset

The first part of this workout is a pre-fatigue superset. The tougher hanging leg raise comes first to really test your abs, so when you move on to the slightly easier hanging knee raise, you will already be fatiguing so additional muscle fibres will be recruited to help with the reps. This means you work your abs harder in less time.

1A Hanging leg raise

Targets Lower abs and core

Sets 3 Reps 8-12 Rest 0sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs and raise your legs, keeping them straight, until they are parallel to the floor. Pause for a one-count, then lower.

1B Hanging knee raise

Targets Lower abs and core

Sets 3 Reps 15-20 Rest 60sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up until your thighs are parallel to the floor. Pause for a one-count, then lower.

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Tri-Set

This tri-set targets your lower abs and your obliques. These reps should be fast yet controlled – the key is to get into a smooth and regular rep movement pattern while maintaining tension throughout your entire core. Be prepared: this tri-set is tough and your abs will burn, so extend the rest periods slightly if you need a little more recovery time.

2A Garhammer raise

Targets Lower abs and core

Sets 4 Reps 20-25 Rest 20sec

Start at the top of the hanging knee raise, then squeeze your abs to raise your knees higher. Lower back to the start, keeping tension on your abs throughout. Ensure these reps are fast but controlled.

2B Hanging knee side raise left

Targets Lower abs and obliques

Sets 3 Reps 12-15 Rest 20sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your left-hand side. Pause for a one-count, then lower.

2C Hanging knee side raise right

Targets Lower abs and obliques

Sets 3 Reps 12-15 Rest 60sec

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your right-hand side. Pause for a one-count, then lower.

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