Autoplay Next video from Max length

Deep Core Push-Pulls - Tighten your lower ab area and strengthen your core

3,607 views · Published 13 August 2017 · 4:43 · Indexed 29 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports

If you have a problem with a bulging or protruding lower abdominal area, you're going to want to try this one for sure...it targets this area EXACTLY, with the EXACT type of movement you need to tighten it up.

It's also going to be build tremendous strength and stabilizing capability in your core.

This exercise is going to hit the DEEP muscles of your core in a way they've NEVER been hit before, especially in the lower abdominal region.

You're going to be doing a simultaneous push and pull using a dumbbell (for a rowing movement) and a bench (for a push-up movement). All of the torque of these opposing forces goes directly through the deep muscles of the core (the internal and external obliques and the transverse abdominis muscles, a.k.a. the TVA).

Those deep muscles have to contract and lock down HARD in order to stabilize the spine and keep it from rotating. This type of abdominal exercise is known as an "anti-rotation" exercise for that very reason.

Now, using this specific setup, I actually found the majority of the torque went through the lower region of the core area... i.e. the lower belly bulge that so many people have a problem with. This exercise is going to help you tighten it up and flatten it out.

One of the issues with using leg raises, etc. for targeting the lower abs is that they don't necessarily work to "smaller up" the area. They definitely work the lower aspect of the rectus abdominis, but they don't really help pull it in to make the area smaller and flatter.

For that purpose, you have to target the obliques and TVA, which lie underneath the rectus abdominis and have fibers that run diagonal and horizontal, rather than straight up and down. These deep muscles act like a corset around your waist, helping to tighten it up.

The majority of the torque and loading in this exercise is going to happen at the bottom, when you start the push-pull. This is when you need to really focus on locking down your deep core muscles so your lumbar spine stays in a neutral position.

When you've completed your reps on one side, switch to the other side. You'll know you're done your set when you start to lose that "lockdown strength" at the bottom of the push-pull. The moment you feel like your core can't control the torque at the bottom, stop the set.

Again, remember to LOCK DOWN EVERYTHING from your rib cage all the way down to your feet. Nothing else should move, especially the lumbar spine.

When you've completed your reps on the other side, take a minute or two rest then go again. I recommend 2-3 total sets of this exercise.

In terms of when to do this one, keep in mind that it will fatigue your deep, stabilizing core muscles. Don't do it prior to any heavy squatting, deadlifting or overhead pressing.

Other than that, go nuts. This is an incredible exercise that also works the back, chest, biceps and triceps to a good extent, even with the major focus being on the deep core.

--------------------------------------------------------------------------

Get 6 more insane exercises for a rock-solid core here...
https://www.fitstep.com/best-core-exercises/

--------------------------------------------------------------------------

Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick
Facebook ► http://www.facebook.com/nicknilssonmadscientist
Instagram ► https://www.instagram.com/nicknilsson1/

Deep Core Push-Pulls - Tighten your lower ab area and strengthen your core

More from this channel