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Best Lower Ab Workout - Home Workout with Mark Ross - Session 3 | Myprotein.com
Jan 30, 2025
HIIT home workout session 3 with Mark Ross focuses on your lower abs. Mark's workout will have your core burning as you sculpt and activate your lower abdominals.
Check out our Zone article for more information - http://bit.ly/LOWER_ABS
This session aims to engage your abs properly by controlled movements and excellent posture so other areas of the body aren't doing the work.
6 exercises, 10 reps on each. Doesn't sound much? Give it a go and let us know!
1. Leg raises - 10 reps
2. Dead bug - 10 each side
3. Reverse crunch - 10 reps
4. Garhammer raises - 10 reps
5. Elbows to knee - 2 reps each side x 10
6. Swiss ball plank/rollouts - 30 seconds/10 reps
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0:00
hi everyone I'm Marc Ross I'm a Mike
0:01
Fulton ambassador and in today's video
0:03
I'm going to teach you the best exercise
0:05
that you can feel your lower abs working
0:08
and also the stretches you need to do
0:09
before that to really can switch you've
0:12
got five your abs on okay so and before
0:15
we get into the exercises and I've done
0:17
a video before this teaching a for more
0:18
than we've seen the lower body and for
0:21
the lower half of your body you'll
0:23
notice that a lot of people have an
0:25
anterior pelvic tilt where the hips face
0:28
downwards and you've got a really big
0:30
arch in your lower back okay so what the
0:32
formalin routine does is really I doubt
0:35
the creases in your hips and it'll get
0:37
your back into a proper Kostya where it
0:39
should be but these days a lot of people
0:41
are driving a lot of the entire lean
0:43
office jobs and really get tight in this
0:45
area so you want a formal your IT band
0:47
want to film all top of your quads the
0:50
lower butt and it should straighten you
0:52
out and that's one reason why when you
0:54
are doing situps you can't feel anything
0:56
working in your in your six-pack but
0:58
down in your hips you get a big burning
1:00
sensation and people relate that to
1:02
working with your abs it's really not
1:04
okay so what we're going to do today is
1:06
make sure I'm going to force your body
1:08
into AB working mode or lower ab working
1:11
mode I'm going to try and switch off the
1:14
areas where people are super super tight
1:15
so it's a lower intensity session and
1:18
you can raise the intensity of it once
1:21
you start feeling your abs working or
1:22
for the first round especially I want to
1:24
slow things down and I want to
1:26
concentrate on the feeling of your
1:28
advocate of the week
1:29
okay so we're going to take a little
1:30
seat science in space and the first
1:34
exercise is leg raises
1:35
after your leg raises what I want is you
1:38
not to have a high speed or it's control
1:41
your legs going upwards you can put your
1:43
hands by your side but the main thing is
1:45
this gap underneath or to really try and
1:48
force your belly button towards the
1:49
floor okay that's the biggest thing that
1:51
I'm going to teach you today that arch
1:53
needs to be tucked under so it's not
1:56
your hips doing the work it's all your
1:57
abs okay and this should make it hard to
2:00
do 10 reps people are doing leg graded
2:02
for 30 40 reps it's not doing anything
2:04
you need to do 10 slow reps for your abs
2:07
to really get them burning and working
2:09
so hand by side we're going to start
2:11
straightaway so it's ten leg raises okay
2:13
as you noticed I'll do a super slow
2:15
tempo going down one second up okay so
2:19
it's a controlled method the whole way
2:21
through as you noticed nothing can go
2:24
under my arch in my back
2:26
remember to breathe at the top try and
2:30
concentrate I'm really pulling that
2:32
belly button in towards the floor last
2:41
Arif same thing to concentrate on no gap
2:45
in between your lower back and your abs
2:48
should really be working and control
2:51
that on there okay the next exercise is
2:54
a bit of an of advancement for that and
2:56
it's called a dead book we're going to
2:57
be lying on the floor a bit of a funny
2:59
name but what you are going to do is to
3:01
talk your belly button again and when
3:03
your hands and knees up and then from
3:05
there you're going to alternate your
3:06
legs found so you're going to get full
3:09
stretch with one leg push your belly
3:11
button in and then a full stretch with
3:13
the next leg okay so it's going to be
3:15
ten each side from there
3:28
notice again and all gaps underneath
3:31
that's off excise to do at the start
3:35
going to get a few more on each leg if
3:38
you really want to advance it then you
3:40
can bring one arm above and then change
3:43
one arm above again squeeze in squeeze
3:49
in last one each leg and push in and
3:54
control down there okay so you've got
3:56
ten alternating dead book leg with I
4:00
haven't gone into the next one which is
4:01
reverse crunches now the reverse
4:04
crunches and I don't want you to use any
4:06
momentum whatsoever so you will get
4:08
people who were flying the knees up the
4:11
chest at rocking and the thinking it's
4:13
working the rub and they can feel the
4:14
hips working I want it to do is push
4:16
your abs down again and what you got to
4:18
do is use Norma mentum it's just going
4:20
to be controlled movement what it is
4:22
that be if your knees coming up slightly
4:24
and then control just to a little heel
4:27
touch on the floor okay so that's one
4:29
rep from there and there's a control
4:30
squeeze and to talk a little bit about
4:34
breathing or to control without the top
4:37
so you breathe when your abs are working
4:39
or the tensed so again for full stretch
4:49
and without control down there so I was
4:56
really starting to feel it now hips are
4:58
nice and loose we're going to into the
4:59
next exercise we're on gamma reads okay
5:02
so gamma raises similar to the reverse
5:05
crunches where you'll get people using
5:07
momentum but all I wanted your heels up
5:09
and you've got to try and push your
5:10
heels to the ceiling not at all because
5:12
that a bit of front leg doing the work
5:14
on your heels and I want your hips
5:16
pushing upwards alright so hum by side
5:18
obviously ten reps you're going to
5:20
breathe kick out just to there again a
5:23
lot of people will use a mentum and come
5:24
down and do that one but I want a
5:26
controlled movement - and that's just
5:29
your abs doing the work three
5:37
nothing else what they're working 7/8
5:43
last soup they kick up 9 and 10 there
5:48
well even though I said it wasn't
5:50
intense workout and I can get a big
5:53
burden my abs now a little bit of a rest
5:55
and we're going to finish off with the
5:57
last two ok so um even though it's your
6:01
law rubs we still want to hit the angles
6:02
we're not doing the obliques but I do
6:05
want a little bit of a twist in between
6:06
ok so from here all we're going to do is
6:09
elbow to left knee ok you're not going
6:11
to do a full crunch you want to meet in
6:14
the middle so it's going to be there ok
6:16
and again squeeze ok change sides and
6:21
again squeeze or anything where your
6:25
knees or your knees are coming upwards
6:27
it's going to with your lower abs ok so
6:29
I don't want your upper body to do too
6:31
much work it's a lot of this angle here
6:34
change yes really squeezing now last two
6:43
each side ah last one and squeeze down
6:51
there will be a rest again as I said if
6:56
you get too out of breath they try and
6:58
rush through it you won't work your abs
7:00
a lot like weight training ok you need
7:02
to know the my muscle connection you
7:04
need to know where you should be
7:05
squeezing ok you're not just trying to
7:06
blast through and that's why we do reps
7:08
and we're not doing em a time on this
7:10
one because it's about every rep being
7:12
quality not just trying to rush through
7:13
to squeeze 45 seconds now on this
7:16
routine ok last one I'm going to use a
7:18
little bit of equipment every sun-god is
7:20
a Swiss ball and from here what I want
7:25
is either the easier version where it's
7:29
a nice and it's a Swiss ball quite and
7:31
you can hold that and as you see my back
7:34
it's not totally arched what I want to
7:36
try and do is really quickly pelvis
7:38
under
7:39
as soon as you top pelvis under and
7:41
imagine someone's going to try and push
7:42
you off balance
7:43
that's when you call
7:44
it's working okay well from there he'll
7:47
be tucked under and you're going to try
7:49
and squeeze for 30 seconds all right
7:51
that's the move in itself what I'm going
7:53
to do is advanced it a little bit so
7:55
what I'm going to do is put two hands
7:57
the bottom of the bowl I'm going to roll
7:59
out I want to make sure my pelvis is
8:01
still sits under okay so from here I'm
8:04
going to roll out pelvis hips under and
8:07
then pull back in okay so you're pulling
8:09
back in with your abs and your core
8:11
you're not pushing back with your bump
8:12
you pull them back with your abs or from
8:14
there again he'll be stuck under and
8:16
from there I'm going to breed out at the
8:19
bottom and their full tilt squeeze and
8:29
of you get all the way out breathe
8:32
breathe breathe and it last two reps now
8:36
I'm going to really keep that pelvis
8:38
under it's very easy I'll show you bad
8:40
one to keep that back up so last one
8:44
pillow basalt under squeeze tight and
8:46
control from there alright so even
8:49
though that wasn't supposed to be
8:50
intense my abs are actually on fire
8:52
because I've been doing everything right
8:53
and remember to do the form rolling
8:56
routine before if you are high on and
8:58
you think you're hit too tight and then
8:59
get straight into this one okay once
9:01
your abs of are firing on this exercise
9:04
you then can go through a full high
9:06
intensity of workout after this if this
9:09
isn't enough okay well I can really feel
9:11
that working for it to give it a try and
9:13
if you like the video please comment and
9:16
subscribe and check out all over em
9:18
editorials alright thanks a lot guys see
9:20
you soon
9:32
you
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