Pages Navigation Menu
Categories Navigation Menu

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

Posted by on Jan 16, 2014 in Ab Workout Plans, Abs, Featured Article, Lower Abs, Muscle It UP, Obliques, Workout Plans | 19 comments

4 of 7
Use ← → (arrow) keys to advance

4. The Lower Abs Trifecta

The Lower Abs Trifecta

Protocol: 2 sets — 15 Pulse Ups/10 Reverse Crunches/30 second Ab V Hold

Primary Muscles: Lower Abs

The Lower Abs Trifecta (LAT) is a strategic superset that hypertargets and blasts the lower abs. It involves three exercises — Pulse Ups, Reverse Crunches, and Ab V Holds — performed back-to-back. Check out our full walkthrough guide here if you’re unfamiliar with any of the 3 exercises.

Here’s a summary of how it works:

  • 1. Find an open floor space or grab a flat bench — that’s all you’ll need to start.
  • 2. Complete 15 Ab Pulse Ups. Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards.
  • 3. Without resting, immediately do 10 Reverse Crunches. Again, once this gets too easy, hold a dumbbell in between your feet as you crunch inward.
  • 4. Without resting, immediately do an Ab V Hold for 30 seconds.
  • 5. Rest 1 minute and 30 seconds.
  • 6. Repeat steps 1-5 two more times, for a total of 2 LATs
4 of 7
Use ← → (arrow) keys to advance



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 Snapchat (BRYDISANTO).
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

  • 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! https://www.leanit-up.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 🙂

Signup For Lean It UP's Mailing List
Upgrade Your Body With The Hottest Workout Plans, Recipes, Nutritional Analysis, & More As It Comes In
Never display this again