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[Workout Plans] The Plunging, Deep V, Lower Abs Workout

Posted by on Jan 16, 2014 in Ab Workout Plans, Abs, Featured Article, Lower Abs, Muscle It UP, Obliques, Workout Plans | 15 comments

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Breathe out and reset any preconceived beliefs about core training — hands down, lower abs day is about to takeover as the most daunting day of your workout week.

The Plunging, Deep V, Lower Abs Workout is a relentless juggernaut that produces hellacious results — specifically geared towards chiseling out a flat, razor-sharp, rippled set of lower abs; accompanied by a deep, plunging V-cut across the hips.

It’s a 6 exercise, 12 set gauntlet that runs about 20 minutes, progressively increasing in difficulty as your lower abs and obliques get pounded into oblivion. By the end your stomach will be pumped with blood and O2, and searing with lactic acid; leaving your lower abs sizzling in glorious pain.

It’s not mutually exclusive, though. By association, you’ll still use the upper half of your torso to carry you through each movement, especially as the difficulty escalates and the burn compounds.

And if the routine seems like a little bit of overkill, tough shit — it’s tough for a reason. Make it a priority. Building lower abs and completing a gorgeous stomach is an act of love that requires precise training and even more dedication. Push beyond normal. Normal workouts produce normal results; and normal is always horrible.

As with any other ab workout, I’ll throw in the usual caveat. You’ll NEVER build the stomach you want with ab workouts alone — that hard-earned muscle will sit dormant under a layer of blub. Core-centric exercises carve out the requisite musculature; diet, cardio, sleep, and the rest of your workout schedule ultimately trim back the fat. 

Ready, Tiger? Go get that pancake-flat midsection you’ve always wanted. RAWR.




 

[Workout Plans] The Plunging, Deep V, Lower Abs Workout

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Complete The Plunging, Deep V, Lower Abs Workout in order, with minimal rest. Rest when needed — 30-60s between sets — but aim to gut it out as quickly as possible. Less rest equals HIGHER intensity, quicker pace, and more calories shredded.

This is designed to be DIFFICULT. If it’s too much at first, scale back the reps based on your own fitness level and gradually increase the workload. Challenge yourself, but you should also be able to finish the entire workout within 20 minutes. If you’re going over 25 minutes, chop it off and shoot to improve over time.

Complete the routine 2-3x per week, with at least 2 days off in between ab workouts. This serves as a replacement for any ab training you’re already doing. A full printable recap is available here.

*Click exercise names for video demos, where applicable.

 

1. Hanging Leg Raises

Hanging Leg Raises

Protocol: 3 sets, 12 reps

Primary Muscles: Lower Abs, Obliques

Hang from a pull-up bar with your hands at shoulder-width. While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel with the floor. Don’t swing, rock, or use momentum.

Pause for .5 seconds at the top and return to the bottom.

If Hanging Leg Raises are too difficult at first, substitute with Hanging Knee Raises or the Captain's Chair. Repeat the same motion, except with your knees bent.

 

2. Bicycle Crunches

Bicycle Crunches

Protocol: 2 sets, 45 reps

Primary Muscles: Abs (All), Lower Abs, Obliques

Lie flat on the floor with your legs extended and hands behind your head. Pull your right knee into your chest and simultaneously crunch your left elbow across your body — your knee and elbow should point at each other.

Immediately kick your right leg out, pull your left leg in, and crunch your right elbow across your body. Repeat for 45 reps (each cross-crunch is 1 rep).

 

3. Swiss Ball Jackknives

Swiss Ball Jackknives

Protocol: 2 sets, 15 reps center/10 left/10 right

Primary Muscles: Lower Abs, Obliques, Upper Body

Assume push up position with your shoelaces on the top of a stability ball (1).

Squeeze your lower abs, keep your upper body steady, and roll the ball in until your quads are perpendicular with your butt (2). Keep a flat lower back throughout, resisting the urge to arch when pulling in.

Roll the ball back out (1) and repeat for 15 reps. Next, repeat the same motion for 10 reps, but roll the ball in diagonally towards your left elbow. Do it once again for 10 more reps towards your right elbow.

 

4. The Lower Abs Trifecta

The Lower Abs Trifecta

Protocol: 2 sets — 15 Pulse Ups/10 Reverse Crunches/30 second Ab V Hold

Primary Muscles: Lower Abs

The Lower Abs Trifecta (LAT) is a strategic superset that hypertargets and blasts the lower abs. It involves three exercises — Pulse Ups, Reverse Crunches, and Ab V Holds — performed back-to-back. Check out our full walkthrough guide here if you’re unfamiliar with any of the 3 exercises.

Here’s a summary of how it works:

  • 1. Find an open floor space or grab a flat bench — that’s all you’ll need to start.
  • 2. Complete 15 Ab Pulse Ups. Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards.
  • 3. Without resting, immediately do 10 Reverse Crunches. Again, once this gets too easy, hold a dumbbell in between your feet as you crunch inward.
  • 4. Without resting, immediately do an Ab V Hold for 30 seconds.
  • 5. Rest 1 minute and 30 seconds.
  • 6. Repeat steps 1-5 two more times, for a total of 2 LATs

 

5. Mason Twists

Mason Twists

Protocol: 1 set, 30 reps

Primary Muscles: Abs (All), Lower Abs, Obliques

Grab a light kettlebell or dumbbell and find a large space on the floor. Sit firmly on your butt, bend your knees, and lower your torso into a V position. This is your starting position — stay balanced.

While bracing your abs, powerfully twist your torso from side to side, tapping the kettlebell/dumbbell to the floor on either side. Don’t drop your legs or torso during the motion.

Repeat for 30 total twists (once to the left and right counts as 2 reps).

 

6. Ab V In & Outs

Ab V In & Outs

Protocol: 2 sets, 15 reps

Primary Muscles: Lower Abs, Rectus Abdominis (Upper Abs)

Lie flat across a bench, perpendicular, with your butt planted and your arms grasping the underside. This is your starting position.

Simultaneously contract your upper and lower abs, and raise up to form a V with your body. Bend your knees when bringing in your legs.

Release back down to starting position and repeat for 15 total reps.




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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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  • braydon

    how many times a week should u do this ??

    • https://www.leanit-up.com/ Bryan DiSanto

      2-3x per week, with at least 2 days off in between ab workouts. It’ll serve as a replacement for any ab training you’re already doing.

  • Ashleigh

    What should I do on the two days in between the an workouts? Any good leg workouts or cardio workouts?

    • https://www.leanit-up.com/ Bryan DiSanto

      Some combo of upper body, lower body, or even full body workouts.

      Ab exercises should really be an accessory to the rest of your training routine — if you’re dedicating an entire day to core work, I’d pair it with HIIT cardio or some sort of moderate duration cardio.

      I’d browse our entire workout plans section and pick something that you like best/best fits your goals. Happy to answer and other questions! https://www.leanit-up.com/category/muscle-it-up/workout-of-the-month/

      ^BD

  • bobo

    mason twist? nope- russian twist. but americans hate everything with russian inside so its mason now.

    • https://www.leanit-up.com/ Bryan DiSanto

      Russian twist, mason twist, oblique twist…they’re all interchangeable. Don’t worry about the name, just do the move, they’re all the same thing.

  • taylor

    hey mate, just trying to download the workout plan for the “The plunging deep… lower ab…. workout”, but there doesn’t seem to be a table ? Only seeing [table id=3 /]. :) could u please help me out, thankss

  • Lauren Creech

    As someone that has always been in and out of surgery in my abdominal area will the help tone up my abs quicker?

    • https://www.leanit-up.com/ Bryan DiSanto

      Absolutely, surgery shouldn’t impact muscle dev. in the abs, but I can’t comment on your surgeries or how safe it is.

      Definitely check with your doctor to make sure that intense ab work is something you should be doing regularly.

  • Laurie

    Hi there,
    My name is Laurie and I am from Seattle, WA. Unfortunately, I don’t belong to any health club/gym so there is no way I could do the hanging exercise on a bar. I can replace that option with something else, right? Any recommendations? I workout at home by the way.

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Laurie — Of course. Sub leg lifts when you’re doing it at home. And if you can with time, hold some sort of weight with your feet (if you don’t have dumbbells, it can be everything from a soda bottle to a backpack).

      • Laurie

        I do have 2 7.5 lb dumbbells which is 15 lbs total and a 10 lb kettlebell.
        Another idea, which I think you should include, is including kids as weights to workout with. For example, moms with a baby can workout with them or even fathers. My almost 5 year old daughter like sitting on top of my feet while I lift them up while I am sitting down on a chair. She wrap her arms around my legs. Ha ha ha
        Some parents may need the motivation if they’re lacking “muscle definition.”
        Kids can get entertain quite so easily.
        I’m a mother of 4. I know that there are lots of articles about it but if there are other ideas that’s not included, that would be great!!!

    • Lisa

      You could get a pull up bar that attaches to a doorway to do them.

  • Ashley Lynn Carpenter

    Is there a video on how to do number 3 ? I can’t figure out how to go to the right or left without falling. Thanks

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