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Full UPPER BODY Workout (Tone & Sculpt) – 15 min At Home

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Try this 15 min dumbbell upper body circuit at home! Tone, sculpt, and build the arms, chest, back, and shoulders!
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When it comes to how to get six pack abs, you cannot neglect your lower abs as they are key to achieving well developed 6 pack abs. But as you probably know by now, getting the lower abs to pop is no easy task. And although nutrition does play a huge role to flatten the lower belly, you can actually develop the lower abs to make them appear more visible and defined. That’s why I’m going to show you 3 of the best exercises for lower abs you can incorporate into your next intense lower ab workout. If you’ve been putting yourself through lower abs workout after workout without any results to show for it, then you need to watch this video.

Now first off, for those saying that the upper abs and lower abs can’t be selectively targeted, research clearly indicates otherwise. In fact, multiple EMG analyses have concluded that “top down” abs exercises will preferentially target the upper abs whereas “bottom up” abs exercises will preferentially target the lower abs. So if you want to develop your lower abs most effectively, you need to choose the best bottom up abs exercises to do so.

And one of the best lower abs exercises is the reverse crunch. However, most people just don’t perform it in a way that actually works the lower abs. A mistake I commonly come across is that many people would aimlessly swing their legs up and down. What this does, essentially, is turn the reverse crunch into a hip flexor exercise. If you want reverse crunches to target your lower abs, you need to maintain a posterior pelvic tilt before initiating the movement and then simply focus on curling your pelvis up towards your shoulders. Visualize the lower abs working as you perform each rep while avoiding using momentum. You will then want to progress this lower ab exercise overtime for the best results, which can be done by adding a weighted ball between your knees and/or performing the exercise on a decline.

The second exercise that needs to be included in your lower abs workout is the hanging leg raise. As with the reverse crunches, its effectiveness on targeting the lower abs depends on how you perform it. When done incorrectly, it can quickly become a hip flexor dominant movement as well. Once again, you need to maintain a posterior pelvic tilt before starting the movement by contracting your core and pushing your hips forward. Again here you’ll want to simply focus on curling your pelvis up towards your shoulders rather than just swinging your legs up. This helps ensure that you’re targeting the lower abs. These can be done hanging off of a bar and then progressed by adding weight between the feet. Alternatively, these can be made easier by doing these on a Captain’s Chair leg raise or performing them with bent knees at first.

The final lower abs exercise – also one of the best exercises for lower abs – is the ab wheel roll-out. And of course, its effectiveness depends on proper execution. Before performing this exercise, you want to move into a posterior pelvic tilt by thinking about pulling your belly button into your spine and pushing your hips forward. This will enable you to have a slight flexion to your spine. Not only will you be better able to engage the lower abs, but you’ll also put your lower back in a safer position during the roll-out. Then, as you roll out and back, make sure you don’t cheat by bending your knees on the way back. The hips should not move further back than where they started from each rep.

I hope that you were able to see that when it comes to how to get lower abs and a well-defined six pack, you need to not only choose the right exercises, but you need to ensure you’re performing them optimally as well.

Doing so, together with the implementation of the right nutrition plan, is going to be the key to dropping your body fat, and developing those much-coveted six-pack abs.

And for a step-by-step science-based nutrition and workout plan designed to get you lean and develop your six pack as quickly as possible, take the quiz below to discover what SHRED program is best for you:

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STUDIES:

REVERSE CRUNCH LOWER ABS ACTIVATION
https://www.ncbi.nlm.nih.gov/pubmed/8976314

HANGING LEG RAISES EMG ANALYSIS – T NATION
https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises

HANGING LEG RAISES EMG ANALYSIS – SUPPVERSITY
https://suppversity.blogspot.com/2011/07/suppversity-emg-series-rectus-abdominis.html

AB WHEEL ROLL-OUT EMG ANALYSIS – T NATION
https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises

AB WHEEL ROLL-OUT EMG ANALYSIS – 2006 STUDY
https://www.ncbi.nlm.nih.gov/pubmed/16649890

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40 Comments

40 Comments

  1. MadFit

    May 4, 2021 at 7:48 am

    Hope you guys enjoyed this dumbbell upper body workout! How did you do? Let me know down below! Xx – Maddie

  2. powerbabe76

    May 4, 2021 at 8:44 am

    PERFECT !! Many thanks from north Germany, take care xxx Sabine

  3. RSRJ15

    May 4, 2021 at 8:58 am

    You have one of the fittest body!!! Thank you for putting this video!! Your calmness and not rushing helps people like me to not feel stressed but follow you along and feel good after the workout!! Stay blessed!!💕

  4. The Mystical Manor

    May 4, 2021 at 9:47 am

    Truly grateful for making beginner arm workouts this easy <3

  5. yunie88

    May 4, 2021 at 9:48 am

    I love your workouts mad!!

  6. Diane Hart

    May 4, 2021 at 9:49 am

    Love this workout…more please!

  7. Bikini Fit

    May 4, 2021 at 10:04 am

    Thanks for the upper body work today!

  8. morgan h

    May 4, 2021 at 10:30 am

    After warm up and cardio, how long do you recommend doing weight lifting exercises per day?

  9. Pablo van Treek

    May 4, 2021 at 11:22 am

    Thanks for the video! Great job, somebody know the name of that plant? I love it 😂

  10. Ankita

    May 4, 2021 at 12:02 pm

    Plz tell what song it is! It is so fascinating ❤️ I love this video too😀

  11. Evelien Ingels

    May 4, 2021 at 12:58 pm

    Oof that last position, everytime I try to braid my hair I can't finish cuz my arms can't take that position,

  12. Jenny S

    May 4, 2021 at 1:12 pm

    Does anyone know why the triceps extension exercise (last one) feels the most difficult? Maybe I don't use/strengthen those muscles enough.

  13. Samantha Ceeviona

    May 4, 2021 at 1:40 pm

    IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK Agoge Diet They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  14. Hannah Balkovec

    May 4, 2021 at 2:20 pm

    Am I weird for finding this really fun?

  15. I'm Nobody

    May 4, 2021 at 3:16 pm

    Day 3 with Madfit hahahaha ❤️

  16. Roma Kapadia

    May 4, 2021 at 4:15 pm

    THIS WAS KILLING

  17. Lynett Stewart

    May 4, 2021 at 4:49 pm

    This was intense, I did some exercises with 20lbs

  18. Heather Deep

    May 4, 2021 at 4:58 pm

    My favorite part is the 30 second rests

  19. Nonzu Baliso

    May 4, 2021 at 5:52 pm

    I need the song in the background please chorus goes “ve got doubts”

  20. Carolina Robert

    May 4, 2021 at 6:45 pm

    Genial entrenamiento, muchas gracias Maddie!! ❤️❤️💕

  21. Jeremy Ethier

    May 4, 2021 at 7:14 pm

    Hope you all enjoyed this one! I'm planning on doing some more core-based videos so comment below and let me know what other core related videos you'd like me to cover!

  22. Taylor Jackson

    May 4, 2021 at 7:19 pm

    help with ab rollers, hurts my knees really really bad even with foam matt

  23. Sarah Herbert

    May 4, 2021 at 7:39 pm

    HI!!👋 So, for those of us who don't have access to a gym or a pull up bar or any kind of weighted medicine ball lol… what else can we do AT HOME if we we're ready to increase the resistance and weight in our reverse crunches?

  24. Sarah Herbert

    May 4, 2021 at 8:23 pm

    I'm sorry, but holy shit this was the biggest eyeopener for me!! I've been doing reverse crunches for my lower abs. But the way you just explained the pelvic tilt thing.. I literally laid on the floor, and did it with you… and I felt a complete difference!💯 It's actually easier for me to perform them now! And I actually screenshot that "pelvic tilt" drawin!😉 I just wanted to say thank you!!!

  25. EXTRA HITS

    May 4, 2021 at 8:54 pm

    My problem is that I start to swing without wanting to

  26. zeuchehcuez

    May 4, 2021 at 9:14 pm

    Ur abs are uneven?

  27. fas rajah

    May 4, 2021 at 9:37 pm

    No one cares for all this scientific bullshit. Just get to the point bro

  28. chltmdwp

    May 4, 2021 at 9:40 pm

    wow, this was all mental game! You are the only channel that mentions what to imagine while doing the exercises. That helped me a lot by not having to overthink it. Thank you! Hopefully, my lower back pain will be gone by doing the first exercise.

  29. Neo Abarquez

    May 4, 2021 at 10:39 pm

    good sir. if i have slight apt which one here is my best choice. be a good advice for those with the same condition.

  30. Bilal Benamar

    May 4, 2021 at 10:52 pm

    So i am f this exercices

  31. David Gifford

    May 4, 2021 at 11:40 pm

    Still can't fucking do it..😒

  32. mya g

    May 5, 2021 at 12:18 am

  33. Nostalgia Zone

    May 5, 2021 at 12:56 am

    I feel this in my upper abs, what am I doing wrong?

  34. Sri Hari

    May 5, 2021 at 1:46 am

    Man..so good teaching.😘

  35. Kodiak The Zodiac

    May 5, 2021 at 2:43 am

    Bro chicks must love u brains and brawn seriously thanks for all the informative videos uve helped me lose 120 pounds and start the path of defining my body im now at 6% body fat

  36. Darren Chae

    May 5, 2021 at 3:38 am

    I love this guy

  37. fatihakTurko

    May 5, 2021 at 3:56 am

    Bro Great Explanations 🙌👏🤙🤙🤙😎💪

  38. Hustle_n_ Prosper

    May 5, 2021 at 3:58 am

    Awesome video bruh ! Thanks a lot for the tips..

  39. emyF

    May 5, 2021 at 4:04 am

    Ha, yeah I will never be able to do the hanging and curve knee bending.. Not much abt not able to squeeze n bent up the knees but my arms not strong enough to hang like that!

  40. prabhat rao

    May 5, 2021 at 4:45 am

    Hi Jeremy. Your sessions are just so inspiring. I have been trying to lose weight but have not been successful and am left with a tummy for years. I am not much of a gym person but I love running. I have been running daily for sometime and there are times I miss it. But this is something that I have to take very seriously. Can you please suggest on losing weight specially the tummy region effectively. My idea of working out or exercises is not just to embark a amazingly toned physique but to remain active throughout the day. I have been successful on the last part but am still to loose some unnecessary fat. Please advise.
    Respect from India

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10 Minute Cardio Dance Abs Workout: Burn to the Beat- Keaira LaShae

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10 Minute Cardio Dance Abs Workout: Burn to the Beat with Keaira LaShae is a high energy fat-burning dancer’s abdominal workout that was created to sculpt tight abs, a shapely booty and strong and sexy legs through a unique combo of infectious dance moves and standing ab exercises that will uncover results fast. Kick calories and boring crunches to the curb with this high-velocity workout that keeps you on your feet with ab-chiseling dance moves like the Snake, pump squats, hip Rolls, side knee crunches, torso twists, body rolls, and many more that will activate the core, engage the obliques, and tone the entire midsection. Slim the waistline, tone the hips, thighs, and butt, and chisel the arms with Fitness and Music Star, Keaira LaShae in this exciting and effective routine from the all new “Burn to the Beat” Fitness Series, Exclusively on BeFit! From start to finish, it has never been this fun to get into shape. Join the party and learn stylish dance moves as you watch the pounds melt away right from your own home. This workout is great for all skill levels and requires only a towel and a bottle of water to complete. Join the party to lift, firm, and shape a sexy lower half. Tune in to BeFit every weekday for new workouts that you can take with you anywhere. Click here for more from Burn to the Beat: http://bit.ly/1lDqPXN

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In this advanced cardio interval workout, we take you through a number of 60 second exercise intervals with 30 second rest periods.

This Body Project cardio exercise routine is designed to maximise calories burnt and optimise fat burning.

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This is a great way to workout from home with no equipment needed.

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