how can i tone the muscles under my belly button?
i was doing crunches earlier today, but they onli seemed to be working the muscles between my ribs and belly button. what exercises can i do for my lower abs? and dont just say the name of the exercise, plz tell me how to do it. thanks.
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hang from a pull up bar and raise your legs to your chest. you can also do reverse crunches. lay on your back with your legs in the air and your arms at your sides and in a controlled motion slightly raise your butt off the floor…i think those work awesome. and once you get the hang of that you can do a double crunch…instead of just lifting your butt of the floor putt your arms behind your head and and lift your head and shoulders off the ground at the same time as you lift your butt up…itll burn!!
Finding the best lower ab workout is not always an easy thing to do. It can be frustrating to keep trying to work the lower abs if you feel like you are not doing it right.
In this article, you will learn what it takes to have the best lower ab workout around.
Before we get into 3 exercises, it is important that you understand some basics about training the lower abs.
The first thing that you should understand is that just working the lower abs will not result in losing fat in that area. In order to lose fat in that area, you need to lose fat all over your body. This is how basic fat loss works. If you have a lot of fat to lose, then the best lower ab workout in the world won’t do the trick all by itself. The same goes for someone who just has to lose the last few pounds.
The good news is that doing a great lower ab workout safely and effectively will help to strengthen your core, as well as tone those muscles up for when you are in the single digits with body fat percentage =)
Losing fat all over your body requires that you do the right combination of strength training (don’t worry you will not get big and bulky), a special type of cardio called interval training, and most important, have a great diet.
Once you have those things under control, your fat loss efforts will be guaranteed.
But you came to this page looking for the best lower ab workout around, so here are a few exercises you can try right now.
Remember that training your abs is different than training other muscles. If you were working your biceps, you might try doing 3 sets of 10 reps for a few different exercises. For your lower abs, you will want to do a special sequence of exercises with little rest in between. This is called abdominal circuit training.
Here are some of the best lower ab exercises to try: 1. Alternating Supine Leg Walks
Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.
Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.
Try a reps and really try to feel the lower abs working. 2. Supine Reverse Crunches Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.
Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.
Repeat.
3. Leg Lifts
Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.
Contract your midsection by engaging the upper abs.
Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.
Repeat.
All three of those exercises are part of getting the best lower ab workout possible. If you have any lower back problems at all, you should not hesitate to see a doctor for exercise advice. Now you know the basic components of having one of the best lower ab workouts. Remember your safety comes first!
Good luck, and remember to keep learning and stay persistent =)
deep crunches.
Lay on your back, knee to opposing
shoulder, repeat 20 each side twice a day.
Lay o your back and roll back to your shoulders,
hips elevated, make a motion with your legs like riding a bike. Do that for 10 minutes – twice a day.
4 weeks, you will be buff.
Leg lifts
Lie on your back and lift your legs a few inches off the ground and hold for a count of ten. Relax and repeat.
You can place your hands on your abs to feel exactly what muscles it is working.
Squats will help. Just make sure to keep your tummy tucked in and your butt out and squat down and up slowly. Do 20 at a time start with say 60. Trust me you will feel the burn but that’s good. It will not only help your lower belly but it will help your thighs, butt and abs. Trust me if burns like I said but oh man it is well worth it. Just keep with it! Also full sit ups will help. Crunches are aimed for your Abs and crunches will help your full tummy. Hope it works let me know if you need anything else.
general rule of thumb:
to work your upper abs, you move your upper body. ex: basic crunch, decline crunches, etc.
to work lower abs, you move your lower body. ex: leg lifts, knee raises, etc.