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

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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.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • braydon

    how many times a week should u do this ??

    • 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?

    • 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! http://www.leanitup.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.

    • 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?

    • 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.

    • 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

    • Hey Ashley —

      Going left/right is definitely tougher than doing reps down the center. Make sure you’re bracing your core and stabilizing your upper body with strong hand placement. That’s your anchor.

      When you’re doing reps, your knees don’t need to go THAT wide, just wide enough so that they’re aimed at your elbows. They take a little practice and additional core strength — keep working at it and you’ll get there.

      https://www.youtube.com/watch?v=cPacmjg26Sg

  • Beth

    I have seen alot of workout routines that have a set time length (ex 30 day ab challenge). I’m a dietitian and I know eating healthy and working out needs to be a lifestyle, and it is for me. That being said I’m a busy single mom and tend to be more committed if I know there is a set time length to reach a certain goal and then maintain from there. This may seem like a silly question but what would you recommend if I wanted to put a time cap on it to see results and then as I said, maintain those results. Any ideas? More than twice a week for the first month or something along those lines? Thanks!

    • Hey Beth!

      Of course. I would follow it 3x per week for 6 weeks (do the workout every other day). Once you hit that mark switch to a different plan, as a way to avoid plateauing.

      Hope that helps!
      Bryan

      • Beth Simons

        Thank you! Yesterday was my first day and wow do I feel it today! Excited to see the results 🙂

  • Amanda Marie

    Thank you so much for sharing these! I definitely needed more ab exercise ideas!