What’s up, guys? Jeff Cavaliere, Athlean-X.com. So who knew that the key to your strength
in your lower abs was actually going to come from your legs? Your abductors, the muscles
that run up the inside of your thighs. You have to understand in anatomy of the pelvis
– in order to be able to appreciate that – but it doesn’t matter whether you do or
you don’t. Listen to me today. You’re going to get much more out of your
lower ab exercises because you have to understand that with the abductors running up your thighs,
running right up here in your groin it’s attached to your pelvis from below and when they’re
strong, or tense and contracted they’re going to provide a tension from down below. Now the muscle in your abs are going to come
down in the opposite direction. They’re going to come from here, or here and run in and
grab muscles from the pelvis from the top down. Now we’ve talked before about that whole phrase
about “not being able to shoot a cannon from a canoe”, or at least not being able to do
it accurately because you don’t have a stable base to be able to operate, or generate force
from. If I take this band right here – and this
would be my abductors from down below, and this is going to be my abs pulling from up
top. If my abs were pulling and I didn’t have a
lot of the force generation from down below because my abductors were either weak, or
in the case I’m going to show you here, not contracted or activated. Then I can kind of pull this hand around like
a dog on a leash because this isn’t really able to provide any kind of counter force
that I’m generating from up top. So everything’s kind of moving, but because
of that the abs can never really contract or do all that much to generate peak force
because they’re never being opposed by an opposite force to be able to allow that. So now if we take this and I stretch this
all the way out down here – because now the abductors are strong and/or activated
– now when I grab on here and I’ve got it pulling the opposite direction I’ve got a
lot of force in this band. This is going to kind of simulate the amount
of strength you can generate, the strength of contraction you can generate now for your
abs. Think about what that will do to your lower ab exercise to make them that much more
effective. So how can we do that? It’s actually really
easy. I’ve used this as a fat grip and I’m going to use it again. You can use a baseball,
you can use a tennis ball; anything you can put between your knees. Do your lower ab exercises while squeezing
this between your knees. What happens is, you start to get the abductors to fire up.
Now that they’re pulling and working from down below the strength of contraction and
your ability to become more efficient with your lower ab contraction is better. Think about it. Here I’m doing a hanging leg
raise. Again, a lot of us will do this exercise and allow our legs to just spread apart and
not stay together. What I just told you will allow you have a better exercise if you do
it. So now squeezing this, perform as many leg
raises as you can. You can do this right now. You could actually stand up right now, cross
your legs over each other, and squeeze your thighs together as hard as you can and then
contract your abs and you’ll feel a much stronger contraction. I can take this down to the floor though,
too. It doesn’t have to be hanging from a bar. Any movement that will bring the bottom
toward the top. So in the reverse leg raise, or reverse curl,
again put something between your legs and then squeeze it and then bring it back up
to the top. You’ll see a much strong contraction. As I’ve
said, better results over the long run when you start to apply this little technique to
all your lower ab exercise. So I hope you guys found this helpful. Remember,
we’ve got to put the science back in strength. We need to because it doesn’t just make things
nerdy, it actually makes things more effective and that’s what Athlean-X is all about. If you’re looking for a complete training
program that will get you into the best shape of your life by putting the science back in
strength, don’t’ worry. You don’t have to think it all through. I’ve done that for you. You just have to do
what I’m telling you to do and let it all work for you, all right? You can find that
over at AthleanX.com. In the meantime, if you’ve found this video
helpful make sure to leave your comments and thumbs up below. I’ll do my best to continue
to bring you guys what it is that you want to see here on this channel each and every
time. All right, I’ll see you back here real soon.