We want to burn the fat around our bellies. We want it easy and we want it fast. So the marketing geniuses brainstorm and come up with an idea that *seems* to work the lower ab region. Then they get sweaty and fit fitness models to demonstrate the gadget and flex their six pack abs – and this is where the scam happens.

The Lower Six Pack Abs Myth

There are two people who ask for a lower ab workout. The first kind want to know how to burn off body fat specifically from the region below their belly button. If you’ve been reading fitness sites on the internet for any length of time, you already know that generally you burn off the excess energy from your whole body.

If you compare all your body fat storage areas to a fish tank, you’ll understand why you can’t just lose weight from one place (is it possible to empty just the bottom half of a fish tank?). The second question I get asked is by people who are sort of lean and want the bottom 2 or 4 parts of their six pack abs to ‘pop.’

There Are No Lower Abs!

So the general answer that most Joe Blow type of ‘gym instructor’ trainers give is that if you want the bottom ‘buttons’ of the six pack (or eight pack) to come out, you need to do some type of reverse crunch move. Lift your lower body towards the chest bone.

While the movement they prescribe is the right one, you can’t actually make the bottom half of a muscle grow, without it growing as a whole. The six pack abs are in actuality one muscle – the rectus abdominis.

There Are Lower Abs!

At this point the new wave, functional training coaches slam the old school gym instructor bodybuilders for thinking it was possible to train the ‘lower abs’. You just can’t isolate a muscle portion in this way. Right?

Turns out however, both groups were right and wrong at the same time. While you can’t train or isolate the bottom half of the six pack only, you can stimulate the v-shaped muscle that fitness models and life guards are famous for – the internal oblique muscle. If you insist on calling a muscle with the name ‘lower abs’, I suggest picking the internal obliques.

How To Train The “Lower Abs”

Any type of training that either stabilizes the abdominal wall or dynamically engages it, will train those muscles (as well as all the rest).

Stabilization Training

Here are a bunch of exercises that train your whole abdominal region, “lower abs” included, through stabilization. This means that the movement forces you to maintain a rigid torso – with no movement of the spine (especially in the lower back region). This type of stabilization is best explained when you imagine bracing for a punch in the stomach.

• Barbell Deadlifts
• Barbell Squats
• Military Press
• Renegade Rows
• L-Sit
• Pull-ups & Chin-ups

Dynamic Training

Dynamic training for the abs can mean maintaining tension while rotating your body – imagine the movement of a boxer delivering a punch, or you turning around while sitting in your chair. A great exercise for this movement is the Full Contact Twist.

The other type of movement is flexion – shortening the distance between the hips and the chest. A great choice is the hanging leg raise which is shown in the video below.

Evolution of Hanging Leg Raises Video

Here is a video we shot, showing a progression for the hanging leg raises. When performed correctly, this can be one of the best exercises for the abdominal muscles, and for the lower abs in particular.

The important thing to note is that you don’t want to just lift your knees or legs. This is useless and only works the hip flexors – the muscles on the top of the thigh that lift your leg.

What you want to do is actually rotate your pelvis forward. This curling motion will shorten the distance between the hip bones and the chest and thus work all the abdominal muscles. So think of initiating the move with an abdominal contraction and lifting/rotating of the pelvis up. Then proceed with lifting the legs.

A good training scheme is to do the leg raises 3x per week for high reps (20-30). Once you get good at the easiest version – the knee raises, switch to bent leg raises, and then to straight leg raises. For a solid example of an ab training routine you can check out Craig Avera’s post on Hollywood Abs

So which road are you on? Are there lower six pack abs or aren’t there lol?

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We don’t want to hurt ourselves. What follows is a selection of videos I found online with people demonstrating the drill. If one of these videos is yours, apologies for using it as a *bad example* – I only want to help people get strong and stay safe.

Mistake #1 – Extending The Arms

This video is a good example of someone overcompensating his lack of strength with bad form. Remember, the weight you use is not important. What matters is that you use perfect technique and gradually increase the weight over time. This ensures strength and lack of injuries.

In the full contact twist, the arms should remain locked or almost locked and no movement should come from them. Pushing with your triceps makes the exercise easier and thus less effective. Here is a screencap from the above video showing how the instructor pushes with his arms:

[Note how he is using the strength of his tricep to overcome a sticking point in the movement. Cheater, cheater ]

Mistake #2 – Using Restricted Range Of Motion

Using the full range of motion for the full contact twist means to always let the bar touch your thigh. There are two reasons for this, but before this – check out our cute model demonstrating crappy form. Now, let’s continue:

First, all natural full body movements need to be done with full range of motion in order to gain strength throughout the whole movement path that the joints allow. This results in both strength for your muscles and health for the joints.

Second, when you do the FCT and finish mid air, this means that your body, or center of gravity, is too distant from the weight. Which results in a long lever (or torque) acting on your spine. Ouch! If you still remember your physics, the longer the lever, the bigger the force it exerts. So keep your body close to the bar.

[Take note how this cutie here finishes the movement in mid air. Actually I’d say she doesn’t finish the movement at all – instead decides she’s had enough of the rep and just reverses it lol! If the bar were loaded with a few plates, it would pull on her spine!]

Mistake #3 – Staying In The In The Arch Position Instead Of The Hollow Position

An example for this mistake can be seen in two of the videos I shared with you above – check them out again if you like here and here. Basically these folks are tilting their pelvises back. This position activates the lower back but actually relaxes the abs. And, because with the FCT a heavy bar is trying to push you back, the last thing you want to do is extend backwards even more.

This mistake both severely restricts the amount of force you can exert, and makes the exercise unsafe, as the abdominal muscles are strong in the hollow position and weak in the arch position

[Check out how there is an exaggerated curve in their lower backs. This is a great example of proper form for the arch position. Problem is – the full contact twist needs to be done in the hollow position or you risk hurting your lower back. Ouch again!]

Mistake #4 – Not Rotating The Hips And The Trailing Foot

Here is a video showcasing this mistake. The guy has planted both of his feet and doesn’t rotate them. The hip is also almost stationary. This creates unnatural tension in the hip and knee joints.

The different joints of the body are created for different function. Without getting into too much detail, the hips and ankles need to be mobile and the knees need to be stable. The knee is a hinge joint – just like the hinge of a door it goes only in one plane – back and forth.

The mistake here is that by keeping the hips and ankles stable, the knee joint has to compensate with rotation. So the result is loss of strength because of the inefficient and unnatural movement as well as potential danger for the knee.

[Couldn’t come up with a funny comment here lol!]

Unrelated note: the past couple of weeks I’ve discovered a ton of new and very exciting fitness blogs. I will attempt to share with you some of them in the upcoming posts so both you and I can get to know them.

One of the new fitness bloggers I got to know is Charles Malina. He is a college student with a gymnastic background (he’s got what I call a ‘compact athletic/gymnastic look’) who stays in killer shape. Lets hope Charles shares some of the gymnastic training secrets.

Another new blogger I found is David Grim, a fellow basketball fan and player too. He used to be in top shape but after college basketball let himself go. Now at 37 he regained the physique of his youth. I’m looking forward to reading more practical tips from him.

Image credit

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You see, when you do crunches or sit-ups, you have to do countless reps, until you fatigue the muscles and finally start feeling them working. This is not the case with this drill. Here you feel the abs right away and this is part of the reason I like the full contact twist so much.

What is the Full Contact Twist

I first learned about this exercise through Pavel Tsatsouline’s book Bulletproof Abs around seven years ago. Basically, after learning how to contract and strengthen the core muscles, we were introduced to an explosive twisting abdominal/oblique drill that mimicked and reinforced movements used in explosive sports such as boxing (hence the name Full Contact Twist).

Given its explosive nature however, the exercise was more useful for advanced trainees or even professional fighters, than regular people that just want to be strong and look good. So this excellent exercise was doomed to be overlooked by many people who would otherwise greatly benefit from it.

Explosive Full Contact Twist Vs. Heavy Full Contact Twist

Because of Pavel’s book, most people that actually do it, are executing the exercise as described above – explosively. As I stated however, explosive exercises are not good for a beginner.

I was introduced to another, more practical variation of the full contact twist by my colleague Milko Georgiev, a visionary who introduced modern personal training in Bulgaria. Because we need to first learn proper form and build strength with controlled exercises, he simply switched the nature of the drill. So this explosive (meaning moving at fast speed) exercise became a slow, strength – based one. Enter the heavy full contact twist.

Instructional Video

To do the exercise, you need to hedge one end of a barbell in a corner or under something that keeps it from slipping. Then load the other end of the barbell with a weight plate, squat down, grab it with both hands and then stand up and extend your arms forward.

Now the movement starts – twist from side, moving the bar in an outward arc until it touches your thigh. Rotate the hips and torso as well as the trailing foot in the direction that the bar goes. Watch this instructional video below so it becomes clearer and then take a look at the technique tips below.

[Here I'm demonstrating the full contact twist with just 15kg on the barbell. This weight is a good start if you consider yourself strong, but haven't tried this drill. If you are new to training, don't hesitate to start with an empty bar for a set or two and gradually increase the load.]

Technique

• Stay in the hollow position. This means basically to keep tension on the abs and never ever hyper-extend your lower back.
• Keep your shoulders down. For strength and safety pack the shoulders down and tighten the lats – the muscles of your armpits.
• Grab the bar near the top. Place the hands on top of each other
• Twist the hips. You need to rotate the whole body, leading with the hips.
• Twist the rear leg. The trailing leg rotates as well. This mimics how boxers rotate their rear leg when doing a punch in order to transfer the power.
• Flex the abs hard. As well as maintaining the hollow position, you will need to actively engage or flex (meaning tighten) the abs as if preparing for a punch.
• Squeeze the bar as hard as you can. This little detail adds significant strength to you lifts. Plus, the exercise is impossible to do at heavier weights unless you involve you whole body in it.
• Lock the arms and do NOT change the position of the elbow joint.

Progression

For a healthy woman a 15kg full contact twist is an excellent goal to shoot for in the long run. For a man, these are the strength milestones:

• Gold level 45kg for 5 reps per side with perfect form
• Silver level 30kg for 5 reps per side with perfect form
• Bronze level 15kg for 5 reps per side with perfect form

Action Plan

As we’ve already discussed, to quote Pavel, “strength is a skill.” So in order to improve at something it makes sense to practice it often. do the heavy full contact twist 2-3 times per week for 3 heavy sets of five reps. Execute with perfect form and gradually add weight. Do the drill last thing in the workout if you are doing other demanding exercises like barbell squats and barbell deadlifts.

[Here you can see one of our gym's strongest athletes, Vasko, demonstrating elite levels of relative strength worth of a Gold Level status with 45kg on the full contact twist.]

On an unrelated note, I want to introduce you to a great blog I recently found. Craig Avera is an actor who lives in Hollywood and enjoys the fine Cali weather most of the year (damn you Craig lol!). On his site he shares how he achieved and maintains a body that looks good on film. The thing I like about his blog, and I hope he does more of it, is that he shares practical tips that actually come from his own experience – specific workout routines and recipe tips.

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[She wanted to know if getting that tat was a mistake. Hm, let me think, girl... Tell you what - I like the ink, but all this other extra stuff covering your body needs to go LOL!]

The second issue is whether you do the renegade rows with proper form to ensure that your core gets maximum stimulation. So in this article I will address the issue of proper form in more detail.

Here Is A Video With A Good Explanation Of The Proper Form For Renegade Rows

[This video is very helpful in understanding how to transfer the weight between your arms so that you can row with the free arm. Just watch it and you will see what I mean.]

Here Is My Buddy Vasko In Our Gym Doing The Exercise PERFECTLY With 40kg Dumbbells

[Vasko is very strong for his size 6'2'', 190 lbs, can deadlift 200kg+. Note that he is an athlete and needs his body weight to stay down, yet his strength needs to be as high as possible to be fast and explosive. This is what the relative strength advantage is all about.]

Here Are 3 Examples Of How NOT To Do It

[This guys is twisting like mad. Remember, this is an exercise in stabilization. It is NOT a back/rowing exercise]

[This guy is a little better, but still, almost no stabilization, his hips are lifting off, he is doing way too many reps.]

Renegade Rows are done to teach and enhance core stabilization. Low reps are the only option here. Sets of 10 while good for fatiguing the muscle and building it up, are USELESS here. Maximal contraction is the goal when training for stabilization.

[This guy is actually walking around with the exercise. He is not getting the core strength benefits from this exercise.]

It is true that he is burning some calories – but again the renegade row is NOT a fat loss or general physical preparedness exercise. It is a drill that makes your abs freaky strong and rock hard. If done correctly!

To End On A Positive Note – Here Is My Good Friend Val Doing PERFECT Renegade Rows With 16kg Dumbbells

[That's one tough chick right there!]
Photo by Digita Sophia

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1. Technique

• The hollow position is key. You need to stay as rigid as possible. Tuck in your butt and squeeze the abs hard.
• Transfer weight between the arms This the key to the exercise. If you don’t transfer your weight to one of the arms, you cannot lift the other one AND still maintain a rigid body parallel to the ground.
• Squeeze your but hard Tightening all your muscles is important, but squeezing the butt is especially helpful.
• Tighten the supporting side leg You want to establish a firm support from which to row.
• Don’t twist the hips Most of the videos you will see on the web show people performing the exercise incorrectly. Twisting the body or hips makes the exercise easy and ineffective. Avoid this mistake and keep the body parallel to the ground!
• Row the weight using your back. When doing a rowing motion, always rely primarily on your back muscles (try contracting your armpit muscles) and NOT your biceps. Try leading with your elbow as if your arm was just a hook to which the weight is attached.

2. Renegade Rows Instructional Video

Here is a video of the renegade row. Watch and note the three main keys to the proper execution of the movement.

3. Progression

• Low reps are the only option This is not a bodybuilding exercise. It is not meant to fatigue the muscle. On the contrary – it is meant to teach you how to contract your whole body as hard as possible. So perform low reps with 100% focus.
• 3 sets of 5 are enough Beginners will do fine with just 3 sets. They will progress easily this way while also learning to contract the body and execute the exercise properly.
• 5×5 also works for advanced athletes Once you get good, you can add a few more sets for more stress on your body.

4. Action plan

Here is how you can introduce renegade rows in your workout. You have a few choices.

• Once per week for multiple sets of 2-5 reps. This option is for those who are short on time, but still want to get massive results from the exercise.
• 3-7 times per week for 2-3 sets of 2-5 reps. This is the best way to get GOOD at doing a certain skill.
• Once per week for 2-3 sets of 2-5 reps. This option allows you to add other core conditioning drills such as the L-Sit.

Note, go read Part II of the renegade rows series to discover how people mess up with renegade rows.

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1. Variations

• With bent knees. You can start with this version if you feel you are lacking the strength or hamstring flexibility to do the movement with straight legs.
• With straight legs. Once you are comfortable doing the L-sit with your knees bent, try the straight leg version. The farther your legs are from your body, the tougher it is.

2. Hand Positions

• On parallellets or parallel bars. This is the easiest version, but requires equipment. You can buy a set of parallellets to train at home.
• On your knuckles. This one will strengthen your wrists and knuckles. Good for martial artists.
• On your fingers. Probably the easiest version. See the image above.
• On your fingertips. A slightly different version. Good for martial artists and wrestlers.

3. Progression and Workout Frequency

• Change the variations or hand position. This one is self explanatory. Just go to a different variation or hand position to challenge yourself when it gets easy.
• Progress in time. This is the real deal. Get to one minute non stop in the L-Sit and you will be core bad ass. The way to do it is to do several sets that add up to your total goal time each workout. For example if your goal is 1 minute, do as many sets as it takes you until you reach a total of 60 seconds. So a typical workout could be 12 secs – 10 secs -10 secs – 8 secs – 7 secs – 7 secs – 6 secs.
• When training a skill, it is best to train as often as possible, as fresh as possible. So an ideal variant to train every day and do multiple sets – say after you wake up and before you go to bed, that add up to your total goal time each day. You could do these sets between household chores – say do a set, brush your teeth, do another set, do the laundry or whatever.

There you have it. There are now no excuses not to build yourself a brick breaking set of abs. Even if you don’t have an access to a gym. Even if you have no equipment at home. Even if you have no spare space to train in. And, as a bonus you can’t avoid getting pretty damn strong overall, not just in your abs, when you master the L-Sit.

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In Part 1 of the Core Training Series I discussed the Arch Position – a way to get a strong and healthy lower back. Today it’s six pack time. But I’m getting ahead of myself. Let me tell you what happened today.

Met up with a buddy of mine for a quick talk at a bar. He happened to be friends with the bartender there. We started talking and I found out the bartender was also a model. He said he was training his abs thoroughly with various exercises and was quite content with their development. He also mentioned however that he was complaining of lower back pain. Said his lower back muscles were failing him.

Then it hit me.

He Didn’t Have a Clue About the Major Function of the Abs – Core Stabilization

You know, the range of motion of the biggest abdominal muscle is very limited – its function is to shorten the distance between the chest bone and the hips. This only works when doing crunches. Sit ups on the other hand are done in the most part with the muscles of the front of the upper thigh.

But I digress…

So what this dude didn’t realize was that in order for him to avoid his lower back “failing” him, he had to have strength and control over his abs.

Not just muscle.

Because he was a model, he was training his body primarily with bodybuilding exercises. Nothing wrong with that if you also train for strength and have control over your body. He clearly lacked that. His blank stare just confirmed it when I tried to explain to him that stabilization of the trunk – and not body shots lol – is the primary function of the six pack abs.

The Hollow Position

The hollow position – this is a gymnastics term and somewhat of a misnomer. You see, you don’t actually suck your gut in. No way is this stable. In the hollow position you actually want to brace your abs as if someone is gonna punch you.

To experience this whole body position, do the following. First lay down on the floor face up. Tuck your pelvis forward. At the same time the small of your back should remain on the floor. Now – don’t sit up – but just try to shorten the distance between your pelvis and your sternum – the chest bone. Lift your straight legs a bit off the ground.

Next have your arms extended beside your ears and raise your head and shoulders a tad above the floor.

Did you know that the hollow position is probably one of the biggest secrets of the gymnasts? It allows them to concentrate together the strength of all of the muscles of the front of the body. The Arch Position does the same for power lifters by giving them control over the muscles of the back of the body. Another secret – most guys that pose for ab shots do the hollow position to show of their abs.

Sometimes Corny TV Trainers Get it Right

I was looking for a way to show the hollow position on video and then I remembered watching this DVD series called Hip Hop Abs. Its cheesy as hell, but that trainer guy sure knows how to control his abs and explains the movement nicely.

[Ignore the whole cheesiness, because this dude shows an excellent way to feel the hollow position. He calls it tilt, tuck and tighten.]

Image Vincent Boiteau antmoose

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I was running and all of a sudden changed directions and felt something weird in my lower back.

A Kind of Pinching.

It was a very nagging sensation and I tried all sorts of things – like massaging my lower back and resting.

But the pain persisted.

I was going to a gym to workout on weekends. I didn’t have a clue about training so all I was doing was training my calves with calf raises (for basketball), my abs with leg lifts (for girls) and my arms with dumbbell biceps curls (I guess for myself lol). So anyway, after I got myself injured and having tried to alleviate my pain, I went to the gym as usual on the weekend.

A strange thing happened. As I was doing my hanging leg raises, I felt my lower back get better.

I Got Home and Still Felt Better.

After a few weekends of this training, my lower back pain disappeared. I had stumbled upon something profound. It seemed that the lower back and and the muscles of the abdominal low were somehow connected. I now realize that because I was inactive prior to jumping head first into my basketball training, my core – lower back and abs were not ready to support my newly grown teenage body in such an intense activity. A strong core – lower back and abdominal muscles – is the foundation of an athletic and injury free body.

The Arch Position

Here is how to learn the arch position – the natural strongest and safest position for your lower back. Get down on the floor on your stomach and have your arms outstretched. Lift your feet a bit off the ground. Now, slightly lift your arms which should be extended in front of you. Lift off a bit your chest and shoulders as well as your chin. Flex your glutes and lower back. Hold this slightly arched position.

The Superman Exercise – A Really Simple Way To Feel The Right Muscles Working

[Here is a very comprehensive video explaining the superman exercise. This is probably the best way to feel the lower back muscles working just right - the way you want them to work in the arch position. To feel the position it is sufficient to just lift both your arms and legs.]

The Arch Position In Sports

Now, whenever you are performing exercises such as squats and deadlifts, what you want to do is hold the arch position or at least a flat lower back.

You see, in this position the lower back is the strongest and the safest. The different joints and regions throughout your body are designed for different functions – either stability or mobility. For example, the ankle joint is designed for mobility and that’s why it is a bad idea to wrap up your feet super tight when playing ball. The knee is a hinge joint and so it is not for mobility. Hence the injuries when skiing or from playing basketball with super tight sneakers because of the lack of mobility from the ankle joint forces the knee to be mobile and it gets injured in painful ways.

So back to the role of the lower back region. It is designed for stability. If you were to get only one tip from reading this blog, let it be this: learn to hold the arch position of the lower back nice and tight. It will save you lots of unnecessary pain in sports, training and in life.

In Part 2 of this series I discuss the hollow position and how to get control over your abdominal muscles.

Image credit: Vincent Boiteau Faeryan

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