Lower ab workouts I can do if I don’t have equipment?
I don’t have a gym membership or exercising equipment. What are some lower ab workouts I can just do at home?
I do sit-ups, but they don’t give the same results on my lower abs as they do on my upper abs.
leg lifts and kneeups
there is no upper or lower rectus abdominis. the RA is a single muscle and muscles either contract as a whole or not at all. this is why you can’t isolate part of a muscle. leg lifts, flutter kicks, etc. only cause the RA to contract isometrically (like when flexing). the localized fatigue that people feel from those exercises are from the muscles of the hip flexors that lie deep underneath the RA and are performing all of the work. to effectively exercise a muscle it must be operated over the entire range of motion.
don’t judge the mechanics of an exercise by the amount of localized fatigue that is felt.
you can do an Internet search on “lower abs” the truth is all there.
Work your abdominal muscles with a variety of exercises, reps and weight to ensure that you are doing everything necessary (from a training standpoint) to achieve a tight midsection. Have you already been doing this without progress? Then the answer lies in your nutritional program. That will be tackled in another article. If you are in decent shape and have no physical limitations, give this good lower ab workout a try.
Crunches (legs straight in air) 25 reps
Crunches (legs in air, knees bent at 90 degrees) 25 reps
Stationary Crunch with Bicycle Kicks 25 reps
Crunches (knees bent, feet flat on floor) 25 reps
If one lap through this circuit is not enough, then go through the entire routine one or two more times. Train your abs as often as 4-5 times each week but, just like any other muscle, not if they are still sore from the previous workout. Finally, remember that proper nutrition is probably more important than the actual good ab workout – we all have a six-pack already, we just can’t see it yet! Consistent training and dedication to your diet will change all that.
http://www.fitnessdiet.info/goodabworkout.php