Name: Playbook - Zac Perna - Lower Abs Movements
Uploaded: 2022-02-14T08:04:54.891Z
Duration: 10 min
Description: Lower Abs Movements

Here is my guide to lower abs training! Below is an explanation of how I'd like you to use this but if you have any questions, message me.

1. Choose one of these exercises to add onto the end of your sessions 3-5 per week. Or, do a couple of them and do it 2 times per week.

2. Use the rep ranges & set numbers provided as a rough guide, if something feels good doing more reps or less by all means do that. Just ensure you're getting a burning sensation in your lower abs.

3. Keep the rest time low and remember you don't need to hit your abs directly for half an hour, just do a little bit more frequently and this'll give you the result your after whilst making the process far less painful.

- Position your hands at either side of you to brace yourself.
- Slowly raise your legs up until your hips are above belly button.
- When the tension is at its peak, hold it for a second or two. Then slowly lower your legs down to the original position.

Lying Leg Raise Variation

- Grip the bench and fix your upper back to it.
- Slowly raise your legs up until your hips are above belly button.
- When the tension is at its peak, hold it for a second or two. Then slowly lower your legs down to the original position.

Note: You can make this more difficult by increasing the incline of the bench.

Incline Leg Raise Variation

- Grip the bar in the palms of your hands, not your fingertips.
- Slowly raise your knees up and over you.
- In the process, breathe out and think about your hips coming over your belly button.
- When you feel the tension, hold it. Then slowly lower yourself back down to the original position.

Lower Abs Movements

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