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14 Uber Lower Abs Exercises To Flatten Your Belly And Carve Out A Sharp V-Cut

Posted by on Feb 13, 2013 in Abs, Exercise Lists, Featured Article, Fitness Lists, Lower Abs, Muscle It UP | 165 comments

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Lower Ab Exercise 9: Exercise Ball Jackknives

swiss-ball-jackknife

Lower Abs Exercise: Swiss Ball Jackknives

How To:

Protocol: 15 reps

Difficulty: Moderate

Target Muscle(s): Lower Abs, Abs (All)

  • 1. Place your feet and shins firmly on top of a Swiss ball.
  • 2. Fully extend outwards onto your forearms into full push up position to form a bridge.
  • 3. With your abs tightened, slowly draw in your lower abs and roll the ball inwards towards your hips.
  • 4. Bring the ball in until your quads are perpendicular to the floor, hold for .5 seconds, and return to starting position.
  • 5. Repeat for 12-20 reps.

 

Video Demo:
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

  • cole

    Do you do all 14 of these exercises in one workout??

    • No way – do 2/3 of your choosing as a part of your full abs routine. Every few ab workouts rotate the lower ab exercises with ones you haven’t done.

      • purpledawn

        I need it spelled out, sorry. So, if I combine your upper abs workout and the lower abs workout listed here (right? I need to do both for a complete abs workout?), how many on each list would you do per workout and how many times a week? I totally get the fat-burning part.

  • sophie

    thanks so much for this article! very knowledgeable and concise - will give a few of them ago. thanks again!

    • Pumped you found it useful – let me know which exercises you find most effective for you personally.

  • Jocey

    I weigh 103 and pretty flat on my stomach I would love to get my abs more toned I do have a slight visible one but I would love to get it more noticeable. I do go to the gym but I was wondering what can I do more of to get these results that I want faster? Thanks

    • Kirk C

      Hey Jocey,

      For the most part, Ab development is initiated in the kitchen, and supplemented by proper diet and consuming enough fluids throughout your day.

      Another note about abdominal muscle development, is it is not a muscle that “grows” or “becomes stronger” fast like your shoulders legs or arms. That means consistency of training is crucial.

      Abs ake longer to develop, but you can train them every other day as they recover fast. In other words develop an abdominal workout that has workouts isolating the abdominal muscles (Upper, Lower, Mid, and Obliques). And then include some exercises that then use them all (like a dead lift).

      If you have any questions feel free to email me (kirk.choquette@comcast.net) and please let me know who you are in the subject line so I know who I am dealing with!

      Good luck!

  • mcgiggles07

    Is this suitable for a complete beginner with a very large frame (very fat)

    • “PLEASE remember: no matter how many 1000′s of reverse crunches, pulse
      ups, and TRX saw pikes you do, if there’s fat covering your abs you WILL
      NOT see your lower abs. Lower abs are the product of single-digit body
      fat AND a strong lower rectus abdominis, obtained through the exercises
      below. To effectively melt body fat, rely on cardio — HIIT if you’re fit enough to do it — and weight-training.”

      • BUM 10in30

        Spot on! If you’d like an awesome daily morning workout, check out my “12 minute HIIT” tinyurl.com/cwdgaem watch the fat melt away. 🙂

  • Diana

    I’m trying to print this workout but I don’t want all the extra stuff and it’s proving hard to copy and paste ..

  • Sheila

    Can’t wait to try these! Starting tomorrow!!

  • Novella

    Okay, I get the whole fat thing, but I am a petite person who, with no effort, comes up below the average weight for my height. Therefore, I really don’t need to do any “fat incinerating cardio workouts”, for health reasons. The problem is that I have perhaps a half inch, maybe a touch more of fat on my lower abs. Will ab workouts get rid of that, with perhaps a little more time and effort? If not, do you have suggestions on how I can target just my lower abs for fat burning? Thanks.

    • It depends – that little annoying bit of fat is usually the last thing to melt off, as well as the first part to come back if your diet/workouts slip at all. There’s no way to directly target your lower abs; fat-burning is, and always will be, a full-body process. And as your body fat drops, the effort/diligence required to drop an incremental % point jumps up significantly – call it diminishing returns, but it’s why that “pooch” is so frustrating to get rid of.

      Lower ab workouts won’t burn that fat directly (you can’t isolate fat reduction with exercise), BUT building up your lower abs may help displace that fat and spread it out, giving the appearance of a flatter lower stomach. The lower ab exercises here are on the high-intensity side, so you’ll get an added calorie/fat-burning effect as well. which eventually WILL trickle down to your lower abs.

      As mentioned, the quickest option would be to add 10-15 mins of HIIT cardio after your workouts (2-4x times per week); it’s the fastest way to access stubborn fat stores and what I always do right before summer. If your body tends to drop weight easily you might find success with a more intense ab routine and/or full workout routine (don’t overlook a cleaner diet, too), but in my experience that’s usually not enough to burn it off.

      • Novella Long

        Okay, thank you! My body is very quick to drop weight (I learned this last year when I cut soda out of my diet-I dropped ten pounds very quickly, which scared me and my doctor a little). I am currently doing a full ab workout, as well as running or swimming at least once a day. I am also eating and drinking healthier, as well. Do you think that might help, or is it possible that I will just lose weight in all the wrong places? Sorry, asking a lot of questions, but this is the first time I’ve really made an effort on fitness. I’ve been a toothpick my whole life, but now I’m trying to start preparing for that day my metabolism starts slowing down.

        • That’s actually not uncommon, the same EXACT thing happened to me about 7 years ago! Artificial sweeteners are nasty in bulk.

          No problem at all, ask away, I want you hooked ;).

          It sounds like you have a sound, active routine in place – I would follow that for about a month and assess how you’re progressing (in terms of body fat loss, muscle tone, or whatever your goals are).because it should help you improve your body in all the RIGHT ways.

          If you’re not seeing the results you want then, come back with specific details/goals and we can discuss next steps – you might need to change it up and/or amp up the intensity.

  • Novella

    Hi Mr. DiSanto! Back again.

    • LAT emphasizes the lower abs, but it’ll definitely hit your entire core, including your obliques/middle abs/upper abs.

      Don’t be surprised if EVERYTHING hurts the next day, especially the first few times you do it – it’s powerful!

      • Novella

        Hey, no pain no gain.

        • Got your email, getting back to you as we speak ;).

          • Kirk C

            Must say, all these I have actually used in my ab routine. I got to say, the effect it has had after 2 months is remarkable I have lowered my BMI significantly by targetting the lower abdominal!

  • Alan Maldonado

    Hi
    My question is that if I burn the fat the abs will be there?

  • Christine

    Can you give me more tips on things I can do at home? I only have a few hours a day if that and nothing but a yoga mat, walls, and myself. Not only do I run but do a little bit of stretching and yoga every day I can. I’ve just been doing standard push ups and sit ups my whole life, I want to take it to the next level. Leg raises, squats, etc. I can do, I want to sweat ‘feel the burn” as they say! Help! 🙂

  • Toma

    Nice post - you should share a LIVE video on http://www.catchmyworld.com (you can use your iPhone or Android to broadcast LIVE in one click): it is a new social network based on LIVE video and there is a category ‘Wellness’

  • BUM 10in30

    Hanging leg raises for the win! I see many doing them wrong; raising their feet only to parallel with the floor. This only works the leg flexors and just barely the lower abs. Instead, raise your feet like the girl in the pic all the way up to the bar by “curling your body” <- the key to working the abs. PEACE!

  • Paul Casteel

    Hello my name is Paul and i have a couple of questions. Before i get to those questions let me give you some back ground info. I am 15 years old, 6’1″ tall weigh 140 pounds. I am a professional dancer and workout religiously. I don’t need to do cardio because i dance 3-6 hours a day. My dad is an Ex-bodybuilder but doesn’t really have the time to help me. I have this problem where my upper abs are rock hard and stick out but my lower abs dont seem to be doing anything. I have looked and tried out all of the exercises i could find (even on here) and they dont seem to be doing anything for my lower abs! Here are some recent pictures to show you what im talking about (the pictures arent very good)………..Do you have any ideas about what can help? i only have access to a pull up bar, a set of plate weights that add up to 25 lb each, and my body. I need help setting up a workout schedule for my abs. can you help?

    • Hey Paul,

      Clearly your dancing should be a priority, but I think the issue is actually really straightforward — you need to focus on gaining weight; specifically muscle mass (140 is VERY light for 6’1).

      I don’t care how effective your workout routines are or how many lower ab exercises you do — if you’re not eating enough to support muscle recovery and fuel growth AFTER the muscle is broken down (that’s what the ab exercises do, prime your body to grow), you’ll NEVER see size increases in the lower portion of your core. After all, they’re muscles just like your chest, back, and legs.

      Especially considering you’re SO active, your body likely isn’t getting
      anywhere near enough calories every day and can’t build/sustain any muscle mass

      Keep doing the ab work you’ve been doing — more likely than not it’s working — but increase your calories and protein intake gradually. Start by bumping up your calories by 500/day and see how your body responds; if there’s no difference with 500, continue to increase until you see steady gains (go to 750, 1000, 1250, by 250 cal increments until there’s progress).

      Shoot for 1 gram of protein per pound of body weight, per day (140g in your case).

      • Paul Casteel

        thanks man, i will try it out!!

  • Dalene Botes

    hi, im 21 years old, 1.69m and weigh 73kg(gained very fast from 65 to 73 this year). I suspect is it because of my muscles turning to fat. I’m an athlete but could only do a small bit of cycling this year because of an serious injury. I had nice abs but now only my upper abs shows a bit now. I need drastic help to get my body in shape again. what can i do? i dont eat any differently than i’v always done.
    I’m to embarrassed to add a photo. its all gone bad.

    • First off, your muscles can’t “turn to fat” — if anything you’ve just lost a little bit of lean mass and put on a little but of fat weight.

      No worries, that’s all-but-guaranteed to happen when you get injured, which is why it’s so critical NOT to get hurt!

      It sucks, I know, but don’t get discouraged — assuming you’re all healed, bust your ass and start exercising again like you used to. 5, 6 days per week. Weight/resistance train, do HIIT cardio, and you’ll regain your old form. Muscle mass ALWAYS comes back quickly if you’ve built it up in the past.

      -Bryan

      • Dalene Botes

        hehe thanx bryan. Thats xactly what i did, i do weight training for my upper body, the pulse excersice, crunches, reverse crunches, starjumps, lunges and go jogging. sometimes cycling. so i hope it all works quickly.. in a few days i have seen a little…note very small change in my abs. so i hope in a few weeks theres an even bigger change

  • Dakota Heart

    Hello Mr. Di Santo, I’m a 14 year old girl and my stomach is mostly flat thanks to P.E. and doing my high schools cheer team. Despite all of that i seem to be gaining a bit of fat or extra skin around my lower abs, under that skin or fat I can feel the abs that I want to show. Will these exercises fix that problem or is there something else you would recommend? I would show a photo but I’m a bit shy >~<

    • Hey Dakota (please call me Bryan!) — you’re young, PLEASE don’t drive yourself crazy over a small layer of fat or a little bit of skin; those are growing pains that are naturally expected to happen.

      To your second question, ab exercises won’t “spot reduce” fat from your stomach. They’ll help your ab muscles grow, and ultimately pop out/become more visible, but fat loss comes down to (primarily) diet and exercise overall.

      My best advice would be to stay as active as possible — keep cheering and playing sports — and focus on eating healthy/limiting junk food. It’s honestly probably diet more than anything else, but at the same time, I REALLY don’t want you to kill yourself — you have your entire adult life to be super strict about eating.

      -Bryan

  • Alanna

    Hello Brian, I am a mother of a toddler, I am 5’3 and 170 something lbs. I have nearly 0 lower abdominal muscles due to a c-section 3 years ago and haven’t really re-gained any of my lost muscle. I am looking to build that muscle but can’t even properly due the first exercise…what would you recommend?

    • Pulse ups are a difficult exercise that require a pretty solid foundation of core strength, stability, and flexibility — don’t worry at all if you’re not at that point yet.

      Start with a few beginner exercises and work your way up. Reverse Crunches are a basic lower ab exercise to start with as a launching point.

      Ab V Holds, Bench V Ups, the Captain’s Chair, and Leg Lifts are all a tad bit harder, but good exercises to strive to do.

      Shoot for 5-10 reps of the reverse crunches at first (per set) and gradually increase it to 12, 15, 20 per set.

  • Avid

    Hello, Brian. I am 6’0 feet weighing 177 pounds. I have some upper body muscle and some leg muscles, however, I do not have any stomach muscle there are some fat closer to the the lower abs. I dont know weather or not to start ab workouts or wait till i lose more weight and then start. What should I do?

    • Hey Avid — your weight seems right in the wheelhouse of where it should be. Any idea what your body fat % is?

      My hunch would be to focus first on a full-body weight-lifting routine — one that hits your upper and lower body intensely — and a solid dose of cardio (I recommend HIIT 3x/week after you’re done lifting); and complement it with abs 2x per week.

      Deadlifts, squats, military press, rows, etc. are all AMAZING ab workouts, but they also spike hormones, burn fat, and stimulate major muscle growth in the process. That’s the most efficient use of your time right now if you’ve still got a layer of fat to melt.

  • Sylv

    Hi, I found this on pintrist and I need to know if I will see results even though I have had a C-Section everybody including personal trainers have said it is impossible?

    • MB

      Sylv, I am constantly struggling with weight, but I think I’ve found something that seems to really be helping my lower abs. I have a 2 year old and just haven’t been able to get the lower part down too much, but I have noticed a difference with this! You go into bridge position, where you lay on the floor with your knees bent, feet on the floor, pelvis raised, tighten abs, and do crunches, breathing with them, tighten your abs, keep the focus on lower abs, I can actually see mine tightening right there. make sure your butt stays raised and you focus on the abs. I do 3 sets of 35, you’ll feel the burn. my goal is to do this 2x a day. Good luck. Hope it helps! cardio too, helps sheld the fat layer… if you have one….lol

    • Hey Sylv — you can absolutely still build an amazing core, you’ve likely just got your work cut out for you. Start slow with a few of the beginner exercises and gradually work your way up to the more advanced variations. Take it slow and gradually progress as your abs strengthen (this is a few-month process, don’t expect abs overnight!).

      Stay confident, motivated, and focused; you’ll get there quickly enough.

      And as always, a clean diet is KEY to dropping body fat (if that’s an issue for you). Cardio and weight-training are also obvious boosts to speed up results.

      -BD

    • Raederle Phoenix West

      You can do anything you set your mind to. One thing that will help phenomenally is drinking fresh vegetable juice daily.

      • Some Guy

        Juicing is great, espcially in the morning, (water in the vegetables helps to get you hydrated) along with a nice serving of protein. But, don’t substitute juice for fresh veggies. When you juice too often, you lose out on valuable insoluble fiber that helps regulate your digestive system and remove toxins.

  • Dominic

    I’m 16 years old and I’m looking to gain mass. I’m taking a mass gainer complex. Right now I am 6′ 3″ 179 pounds and I’m trying to get my lower abs in.. My upper abs are clearly visible and you can feel the line for my bottom abs… I don’t know what to do please help

    • Hey Dominic — It’s tough to tell without knowing your BF% or seeing what your stomach looks like, but my hunch is that you probably need to lose more body fat.

      As far as the abs go, when your BF drops, the upper abs and serratus (the finger muscles under your pecs) are always the first to show; and then the obliques and lower abs pop up as that BF% drops further. Effectively, fat comes off from top-to-bottom.

      I think you’re trying to do TOO MUCH at once. Gaining muscle mass and dropping into single digit body fat are opposite processes, which is why you’re likely having trouble. My reco would be to prioritize — if gaining more muscle mass is priority #1, focus on that whole-heartedly for a month or so and then switch into full on fat-burning mode.

      ^BD

    • dj

      stop taking gainer and maintain doing the same lifts for two weeks. But add 20 min of some more short cardio that works the glutes and hamstrings (which are your two biggest metabolic muscle groups). an example is doing some sprints for 30 secs and then jogging for a min then repeat, or jump roping and doing high knees for a min then taking a 30 sec break. Just so you get those muscles activated without working against your progress of gaining muscle.

    • Guest

      Seeing as how you posted this nine months ago, you’ve probably figured out your little problem. Cardio workouts help to shed fat. Running, biking, and swimming are great cardio activities. Try to make your cardio session at least 30 minutes long or 20 minutes if you do interval trainings, every other day. Green tea also helps to boost your metabolism too. Running really helps to get rid of the pooch.

  • Olivia

    I’m a 34 year old female, 5’8″ 120 lbs and I work out for about an hour 3 days a week. I’m toned everywhere I want to be except my lower abs. I don’t know my BF% but my BMI is 18.2, technically underweight (always have been since I was a kid), so I don’t want to lose body fat. Besides using the dip machine what else can I do that doesn’t require laying on my back? (I have slight scoliosis that grinds my spine against the floor, ouch)

  • Alan

    Hey, I’m 19 years old, i weigh approx. 76kg. I’m happy overall with the size i am, and i can see my top four abs fairly well, as well as i can feel them. However with my bottom two abs, i can not see them but i can feel the muscle, but they are not as big as my top four abs. So I’m wondering is it having to build more muscle for my bottom two abs? or do i need to loose more fat? and is it advisable to do cardio after doing a ab circuit to burn more fat? thanks

    • It’s tough to tell without seeing you in person/a picture, but I’m guessing it’s more likely a minor body fat issue; musculature second.

      You’re at a point where body fat needs to be EXTREMELY low — under under 10% — to really see the full scope of your lower abs. Plus, naturally they aren’t as big/pronounced as the top 4, so don’t expect them to get that big.

      It’s likely a matter of shaving off 1-5% BF, and building up a little bit more muscle definition. For lower abs, do the workout I just put together — it’s lower abs focused (https://www.leanit-up.com/workout-plans-plunging-deep-v-lower-abs-workout/)

      As for cardio, ABSOLUTELY! A cardio session post-lifting/resistance training is the most effective way to burn off fat. My reco would be to throw in HIIT cardio 3-4x per week, 10 mins per session, right after you’re done with your main workout. You’ll zap that fat off in a few weeks, especially as it gets harder to drop.

      Also, diet becomes extra critical here. Make sure you’re not slipping up and you’re eating clean.

  • July Mohamad Gifted

    i love muscle i love abs i love gym !!!

  • Laura

    Hi Bryan!

    Awesome site and so cool to see someone so in touch with his followers - kudos 🙂

    Like everyone else, I’m here for your expert opinion. I have lost about 20kg over the years (I’m 26) and started gym and then crossfit and although I was quite on the large side, I am now mostly happy with myself and at 70kg I have quite a lot of muscle mass as I am a female that ‘bulks’ quite easily. As much as I may never be a lean, mean, ab-wielding machine, I would desperately like to lose my love handles and lower belly fat. Unfortunately, due to the weight loss, most of my tummy is not fat but loose skin and is very flabby. I usually do crossfit 6 days a week and eat pretty damn well but due to my love of food, can’t do the chicken and broccoli diet that I would need to get completely RIPPED. I have started trying to do 2 solid ab sessions a week and was wondering if this, accompanied with fairly good eating habits, would be able to tighten up my tummy and get rid of the unsightly loose bits that I hate so much. Your advice would be much appreciated xx

    • Hey Laura — thanks for the kind words, I’m psyched that you’re here.

      First off: EVERYONE has the potential to be a lean, mean, ab-wielding machine, so cut that nonsense. It all starts with attitude.

      What does your ab training look like? My hunch is that you might be at a point where prioritizing the ab musculature is critical. That means doing HARDER ab workouts that stimulate core growth.

      Second, throw in HIIT cardio 3-4x a week POST Crossfit, if possible. If not, do it standalone. It’s intense, but it’s a really effective tactic for digging into and burning off the last little bits of stubborn body fat.

      2 ab workouts/week + Crossfit + clean eating (it doesn’t have to be overly obsessive, but it should be consistently clean without eating much junk/crap) should be plenty to get you there. Upgrade your ab workouts & throw in HIIT and you’ll be on the path to a KILLER midsection.

      Remember this — abs are REALLY challenging and take time to build. They require a lot of work & consistent dedication (they’re a complete labor of love), but you can ABSOLUTELY build them if you decide to commit to make it happen.

      ^BD

      • Laura

        Bryan, thanks a mil for your response! I am quite sure my ab training isn’t what it should be, I guess I’m never sure how much to do or which exercises I should focus on.

        I’m definitely going to take heed to the points you’ve mentioned and hopefully in a good couple of months, results will start showing!!

  • hannah

    Hello, My name is Hannah, I am 5’7 female and weight about 125 pounds. I am a competitive dance but was out for a season so I have put on a bit of ft science then I don’t have much fat but there still is some. I am working out a lot again and do A LOT of ab and leg work. What should I do if I want my abs to look like the models again?

  • Loved your article! Had to include it in the article we just published to share to our following!

    http://nossacompany.com/2014/03/22/lower-ab-workout/

  • Melissa

    Hi Bryan its Melissa. I’m a 17 year old about to be 18 in april 29. I want a nice body flat abs and I have jiggly legs somewhat, deffinatly jiggly arms and have some pounds of fat but I’m not fat I just have some fat on me and NEED to get toned. I have a gym membership.

    • TheDoctor

      And you’ve considered using the membership right?

  • Sam J

    Watch this video, an unconventional technique to burn your stubborn belly fat http://www.girlyhacks.com/lose-stubborn-belly-fat.htm

  • Sam

    Hi Bryan its Sam. I’m 5’7 and 63kgs..i want some increase in height….what do you suggest??

    • IMO the only legitimate way to get taller (and I mean, maybe 1-2″) is with better posture. If you’re naturally slouched/hunched, that’ll take away from your optimal height — core work, yoga, stretching, and actively working your alignment can help improve the way you stand over time.

      Outside of that, most solutions are complete gimmicks. I’d try to learn to accept your height for what it is, it’s genetics!

  • simmi

    oops! i don’t c my post written 2 wks back 🙁

  • simmi

    Hi Brian :). this is simran from India. Namaste!!

    am 5.4′ weighing 85 kgs and 1977 born. post a deadly accident in 2007, i’ve become disabled (right leg has become short and 1/4 of my right foot is amputated. there’s a hole in my skull too (sealed), so yoga is ‘no’ for me.

    i’ve bn gymming since 2012 :). Yyaayyyyy. in fact i just got free from crutches after almost 7 yrs. i do lower body, cardio, upper body. after seeing ur site, i’ve added 5 exercises (ab pulse ups, plank, v holds, reverse crunches and captain’s chair). i feel good.

    any more suggestions wud u like to give… for i wud love to and want to make abs like u guys :D. cheers!!!

    • Hi Simmi — That’s AMAZING that you feel great and you’re continuing to work your butt off after everything that happened, Congratulations on finally getting off crutches, that’s a really inspirational story!

      Definitely read this article, because it runs through 5 of the biggest reasons why your abs might not be exactly where you want them to be: https://www.leanit-up.com/how-can-i-get-a-six-pack-5-reasons-why-your-abs-arent-growing/#comment-1340267816

      The one thing I would say is that most of your ab moves are focused on your LOWER abs. Try adding in a few exercises that hit the obliques and rectus abdominis (the upper, 6-pack area) — you’ll end up with a more well-rounded routine.

      • simmi

        thx a ton, bryan <3.

        yes, in fact, before i was doin only upper ab crunches and obliques. what i found missing was the lower ab workout that i started after learning from u. 🙂

        and that's me in the yellow dress (left and 1st person in the row) with tilted right leg and sports shoes as i can't wear any other fancy shoes…makes me feel sporty tho :D. don't like to tk my pics, just puttin it for u to c.

        lemme follow all this and slowly i'll win the race. thnx for being my 'online trainer'. RESPECT.

        • Nice shoes :). If you didn’t say anything, I would never have even noticed any of the things you mentioned.

          Keep up the positive energy and keep working hard — you’re already winning it. Welcome!

          Bryan

  • daniel

    Having a lean stomach is always a confidence booster. But remember it more important to have a strong solid core and to be sure to work out other parts of your body to help that six pack shine through. Also don’t forget that what you do out side of the gym is just as important as doing your daily workout: six packs are made in the kitchen!

    danielzavalafitness.tumblr.com
    https://www.facebook.com/danielzavalafitness

  • yesica

    Some foods cause our bodies accumulate fat in the abdominal
    area, while other foods are able to reduce belly fat . It’s not just a question
    of the amount of food consumed , the type of foods you eat can also cause
    drastic effects on your body , especially in the waist.

    For example , some foods and chemicals cause stress on your
    body . Nicotine and caffeine are two substances that act as stimulants . These
    substances increase blood pressure and increase heart rate .

    When these vital signs are high, the body takes as danger
    signals , automatically getting into a conservation mode by which seeks to accumulate extra calories , which stored as abdominal fat. This is because our
    body produces the stress hormone known as cortisol. This hormone is responsible
    for the accumulation of excess fat in the body, which occurs particularly in the abdominal region .
    More info: http://howtolosebellyfast.blogspot.com/

  • Sai Ramesh

    oh is that!! do we need to strive this hard to get rid of belly! i cant do all those, but i have plan to start exercising! is this fine if we start with this http://www.youtube.com/watch?v=b97ORyVlUMI

    • Examine your diet. You can’t crunch off belly fat — that’s what the video implies. Eat better (consistently), focus on high intensity exercises, move more, and stick to a well-balanced workout routine.

      That’s overly simplified, but it’s a basic roadmap for what you’ll need to do. DO NOT rely solely on crappy ab exercises like the ones in the video.

  • brittany

    to get abs fast what better work out of the month for may or the uber low ab exercise?

    • Start with May’s WOTM. If you want to add a little extra emphasis on the lower abs, you’re more than welcome to throw in 1-2 additional lower ab exercises (but it’s already a crazy hard plan).

      • Lana Diaz

        Thanks, will follow your advice.

  • Visenya Francés

    Whats foods and exercises can help get rid of that lower ab fat that always lingers? Its a small amount but annoying.

    • UGH my body has the same tendency — that little bit of fat is always the last spot to come off, but also the first to come back if you slip up whatsoever. It’s SO frustrating, but it requires a ton of discipline to burn off and keep off.

      There really isn’t one specific food or “magic” exercise that’ll specifically hit that fat area. That’s just not how fat loss works. It’s much more dependent on consistent clean eating and maintaining a strong workout plan that’ll burn fat overall .

      That said, for me, HIIT cardio is always my go-to to zap that last little bit of fat. Emphasizing core and lower abs training can also help “smooth” out the area, which reduces how prominent that fat really is (it’s usually not a lot of fat, but just enough to be annoying).

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  • Ken

    Hey Bryan,
    I’m 15, 5’11 and weigh about 56 kgs.. I want to gain some weight without actually becoming fat and I also want to build some muscle with a six pack..
    I lift weights every alternate day and go for crunches too, I play football too and yet I end up being a little fat..
    Can I please have some tips from you to have a lean, fit and athletic body? 😀

  • A good way to burn fat and get cut is pick 4 of these exercises and do a burn routine of 20 reps each for 4 sets continuously with no break. You will see better results when you do all them in tandem in a circuit. I would suggest incorporating the plank as well.

  • Nicole

    Hey Brian,
    I’m 18, 5’2 and about 110lbs, and I’m also a runner. I have a small 4 pack, but they aren’t very prominent, and I haven’t really purposely done anything to get them. What would you suggest to get my last two and make them more prominent? Thanks so much for your help!

    • It sounds like you need to focus on GROWING your ab muscles — your best bet for that is a combination of A) harder exercises, and B) adding weight + resistance.

      If you’re not visibly seeing much definition in the lower half, emphasize lower ab training + exercises, and do HIIT cardio. Try this ab workout:https://www.leanit-up.com/workou…

      Definitely read this as well: https://www.leanit-up.com/how-ca…

      ^Bryan

  • Sebastiano Torto

    hi brian, im 14, 1.82m (5’97) and i’m a rower who broke an arm and so has been inactive since 5 months ago (did nothing and ate like a panda). I’m really, really big boned and also a little bit fat, i’m new to excercise and what i’d like to do is not have ripped muscles but more change the shape of my lower belly, cause right now they just look fat and i’d like to have a more “natural” shape, like i’ve got on my upper abs, which are not ripped, but are flat and way more good-looking. Is there a particular exercise you’d recomend for shaping and not building up ? (sorry for my english if it’s wrong, i’m italian/french)
    thanks

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  • DB

    This would be great if you could actually train your lower abs…another fad…..

  • AbsNOW

    Great ab exercises! I do most of these in my routine on a regular basis, and they definitely help bring out / strengthen the lower abdominal region.

  • Sokhai Yann

    Ab exercises is the best for me. I always do it every day in evening. I love ab exercises too much.@ http://smashingtopten.com/

  • Looking for a great HIIT Workout

  • Ahmad

    Am 19 , 170 cm and about 73 kg , how much time will it take me growing abs ; and how much shall I do this workouts to have faster results ?

    • Aria Stock Loc

      It will take you 5 months. Do the workouts every day and keep going until you can’t do them anymore. Hope this helped you!

  • Abhi

    Great work Bryan! Im 18 150lbs and 11% body fat. i go to the gym 5-6 times a week, i do strength training, abs, and hiit cardio. in one of your articles you said to burn the remaining fat by eating 300 calories for three days then spike up on the fourth. But in another article you said to eat 5-6 protein packed meals. So I was wondering which one should I do.

    • Woah woah woah, first of all — definitely not 300 calories per day. That’s a 300 calorie deficit. Don’t kill yourself!

      An effective tactic to cut body fat, especially when you start getting near the single digits (like you are), is to slightly drop calorie intake for 3-4 days in a row and then spike it back to maintenance. Within that, the caloric composition should be made up of clean foods like lean protein, veggies, healthy fats, and complex carbs. Definitely emphasize protein intake.

      Don’t worry so much about meal frequency — eat based on your schedule and what works for you.

      • Abhi

        Thanks man! Your work is really helpful! Cheers!

  • Great Article, I want to gain some weight without actually becoming fat and I also want to build some muscle with a six pack.. At that time i gone through the Best ab workouts for men.

  • Nick

    I dont even have a flat lower stomach yet but my upper is perfectly fine any advice on how to get the small amount of fat i still have on my lower stomach to go away fast?

    • It’s so tough because for most people it’s the last bit of fat to go/the first to come back when you slip up at all.

      HIIT cardio + more diligent dieting is your best bet. Intervals tend to zap stubborn fat — if you do it 2-3x per week on top of regular training you should be able to knock it out. Green tea extract + coffee pre-wo can help speed things up also (nothing revolutionary, but it’ll help a little bit). Otherwise keep the intensity on your training sky high.

      There’s no true way to spot reduce fat though, it’s a product of low overall BF%.

    • Marquese H

      i say fast for 2 days and workout i do that but just a idea.

  • Ruairí

    Hey Bryan,

    I am 15 years of age and trying to get abs how often and long should I work out for. And do you know of any Abs exercises I could do to get abs FAST.

    • k

      bro i should say about every other day and each day that you do core change up your workout routine searcing up lots of core workouts and create your sets to your liking if it gets too easy add weight

    • sit ups is great exercise. work for 4 hours in different intervals

  • Sophie

    I’m 16 and I do some sort of cardio and pilaties (Workouts) Everyday and It’s been 4weeks and my results haven’t been very clear? How do I get the line down the middle of my stomach and the nice hip bones?

    • It’s all about dropping body fat so that you’re actually able to see the cuts underneath.

      Ab exercises are key for building up the musculature, but a (consistently) clean diet + intense workout routine should be your main priorities. I’d recommend adding in some resistance training + dedicated abs work on top of the cardio/pilates.

  • Teds Dunn

    Vicky- https://vid.me/p8i is a good example of a healthy body it shows that been in the right weight is not bad at all u don’t have to b a skeleton or a have lots of curves just b in your weight makes a big difference .

  • Chris

    Im 14 , 5″3 and 53 kilos and want to start working on my abdomen , how do i lose that belly fat and whats a good workout for a sharp V cut and abdomen, upper and lower??

  • shaz

    hi bryan - im 13 - soon to be 14 and I have belly fat and I really wanna get rid of it and get great abs to keep healthy , what would you recommend the best and quick way to lose weight and build muscle and abs ?? I really appreciate this thank you sooo much !! xx

    • spartan

      I used to be in the same place as you and I know how keeping a good diet can be hard with school and what not, but the best way is just start with weight loss by cardio than start a good work out with weight room and abs at night and in morning. Speaking only from expirence.

      • Mr. Swole

        Hey all yonge people on here. I u want to get swole I want u to know u don’t have to take supplements or protein. I’ mean take the protein if u want to gain wait. But I work out about 2 to 3 times a day and take weekends off. I’m 17 weigh about 150 to 155 and I lift more the most of who is on my football team. I bench 230, power clean 255 and squat 400. Ps can’t wait till weight lift compation at intenter prize this year.

        • Agreed, don’t focus on supplements. Eat real food.

      • At your age it’s really tough to build substantial muscle mass (hormones), so don’t get discouraged if you’re not growing as expected in that sense.

        Focus on eating healthy, staying active, playing sports and/or doing light cardio, and some basic lifting. You can also add an ab routine a few times/week if you want to start strengthening your core (https://www.leanit-up.com/category/muscle-it-up/workout-of-the-month/ab-workout-plans/)

        But above all else, don’t obsess over a perfect body. Do your best, work hard, and you’ll get there with time.

        -Bryan

  • ems

    Im 18 and i only want to flattened my lower tummy area.. I don’t want to lose my boobs or butt

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    • some guy

      This site is B.s. there is not such thing as spot fat reduction. When you lose fat you lose it every where. Same goes when you gain fat

      • We said nothing about spot reduction anywhere…it doesn’t exist.

      • dg12

        Wow, you didn’t pay attention. Article mentioned nothing about fat reduction but toning.

  • xnuttyx

    Hi, I’m 13 and I just want to lose that stubborn belly fat! I have abs on my upper stomach, but my lower stomach is fat. I also want to lose some inner thigh fat. Thanks.

    • Gurjot Tutt

      hey guys if you want to LOSE WEIGHT or GET ABS check this website out…. http://bit.ly/1yG7ZD6

    • MovementFirst

      Check this one out 🙂 http://movementfirst.co.uk/5weeks/ I believe that should help you with lower stomach fat (a.k.a. visceral fat)

    • Abdominal fat usually comes off from top to bottom, so that makes sense that the lower half would be covered.

      There’s no magic exercise that’ll help you slash fat — it comes down to a clean, consistent diet and a vigorous workout schedule. Make sure you’re doing intense workouts 4-5x per week, some cardio and/or HIIT, and abs training as a complement.

  • Gurjot Tutt

    hay guys if you want to LOSE WEIGHT or GET ABS check this website out…. http://bit.ly/1yG7ZD6

  • Mila Doroshenko

    Lol what is up with all these kids on here. Funny! I’m having my 3rd baby in Feb. Can’t wait to start working out again!

  • sam pittman

    the onlyway to have perfect abs.. exercise 24 hours a day and eat one saltine cracker a day… watch the abs appear… your bone structure will be seen from space as will your grave… Be a kid… watch your diet and exercise frequently…

  • Kameron Magstadt

    I am 15 turning 16 this month and I weigh 150lbs. I am 5.11′ and I workout about 3-4 times a week. My workouts consist of bicep and tricep curls, push-ups, crunches, mountain climbers, planks, and occasionally some pull ups. My main goal is to get a six pack before the end of February and I am somewhat close but i cant seem to lose my lower belly fat. My upper stomach fat is gone and my top abs can be seen but that’s all. I don’t have a lot of equipment and i do all my workouts at home. What would you suggest?? Thanks!

  • Aduardo lamens

    Hey I’m 13 and all I’ve ever wanted was a six pack. Thanks to these workouts I think I’ll finally get one. Thanks a lot guys!

    • You got it! Work hard and stay consistent and you’ll get there, it takes time.

    • thedude

      50% workout 50% diet. don’t forget to eat well or your amazing abs are going to be covered by fat

  • Marquese H

    What if i dont feel no burn is it working?

    • thedude

      no, Eat some carbs before working out and make sure you focus your attention on your abs. You’re probably using your lower back to do the workouts

  • These are very affective!

  • They are very much effective. I love to maintain my flat stomach. I always see to it that I do abdominal exercises from time to time. I would like to try some other abdominal exercises that’s why I checked this out. 🙂

  • Maddi

    I’m a figure skater and I am trying to slim down on my abdominal fat… However, no matter how much I exercise, the stubborn fat just won’t go away. Please help?!!

    • Jnic0

      What kind of exercise are you doing?

    • Hi Maddi —

      1. Examine your diet. You won’t lose any body fat if your diet is a mess. For 90% of people, this is the biggest issue.

      2. It seems like you’re active as a figure skater — what does the rest of your training look like? Make sure you’re following an intense training routine. Ab exercises alone aren’t an effective way to cut body fat.

      • Maddi

        I do SST (Sports Specific Training), dry-land (off-ice training), jump-rope classes and Yoga and Pilates. I have also started to keep track of what I eat on cronometer

        • I can’t tell exactly what you’re doing training wise, but it seems like you’re exercising intensely on a regular basis. Given that, my guess is that it’s simply a diet issue.

          Are you on a specific diet to optimize performance? For the most part, a performance-based diet (especially for competitive athletes) won’t be ideal for weight loss, staying extremely lean, etc.

          I’d personally take a hard, specific look at what you’re eating and see what you can do to clean up your diet.

  • nilesh

    Note: rectus abdominus being one whole muscle, u can’t isolate lower and upper abs.
    When flexed it will work as whole.
    Thanx

    • John Massi

      Yes, you can. You’re arguing semantics, not actuality. You can’t truly make one part dormant, but you can still target.

      “K THX”

  • Khattab

    I’m 15 boy, 6’0 and I used to have 4 packs last year ( they weren’t perf) but right now I’m feeling like I’m losing them i weight 142 lbs. How long will it take me to get 6 packs?

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  • Daniel

    So uhm, I’m 13 years old and I’ve always dreamed about having a six pack abs(eight if possible) just like my friends(who didn’t even workout to get it)
    .I have some problems with dieting because I live in Nigeria and most of those foods that are prescribed online are not available here..So can u give me tips on the types of food I should eat(if u don’t know any Nigerian food u can just tell me the type of food group I should eat and the rest..

  • ab awesome

    I am a mother of two. I have always been skinny my whole life and i still am after i had my children. My most challenging area are my lower abs. I have a little pouch how can I challenge this area? As you can see I have stretch marks on and around my belly button will tightening this area help with its appearance?

    • Tony Smith

      Do 50 - 100 different types of sit -ups per day , run , walk or do cycling for about 1-2 hours daily , and get a diet without sugar and sodium , even tho most things got sugar and sodium ,watch your calories and don’t eat after 7 pm

    • It could be a few things — you might have a little bit of body fat there to burn off (HIIT, more effective workouts, and a stronger diet are your options) or you may need to develop stronger lower ab muscles.

      Try this lower ab focused workout: https://www.leanit-up.com/workout-plans-plunging-deep-v-lower-abs-workout/

      Also, if your body fat is already low enough, sometimes a postural imbalance and tightness can cause that “pooch.” Tight hip flexors can pull your pelvis forward and create a bulge of sorts that’s got nothing to do with body composition.

  • Tony Smith

    I started to work out at the age of 14 and my body is mostly define , I’m 5″ 10 weight 154 lbs , and I have a 6 pack , I do most common sports like soccer , football , baseball , basketball , volleyball , cycling , and track , and I also lift and exercise a lot , I have my last pack , but I kinda have a bit of gease there , I know it’s my diet. But I need help finding a good diet , cause I kinda messed up my body ones working out and eating too much sugar

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  • Kanil

    While its great to target those muscles they wont necessarily mean you will ever see them! 75% of abs are built in the kitchen the other 25% is built in the gym! You can spot train certain muscles to make them bigger and easier to see which will help after you slim down over the entire body due to your diet!

    Best 3 weeks diet

  • Great ab exercises, especially the hanging leg raises and alternate leg raises where you target the obliques. These exercises are a lot more effective when you have a lower body fat percentage of 13-8%.

  • Krishna Ahire

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    Krishna Ahire
    Founder
    MyEarningSecrets

  • Brad Bartlett

    awesome i think this was what i needed

  • JaNgaLaki

    I wana try to make 8