Lower Abs Exercises?
I want to see a change in my core, i want to have lower abs, i kinda have upper abs but i feel like all the fat is in my lower abs, i work out everyday for and hour or so. so i need ideas on what i can do at the gym to get back my flat tummy.
Me 2!
try sit-ups
reverse crunch, leg lifts, jackknife, hanging knee-raise (w/weight if you want).
No matter what kind of muscles you have on your lower abs, if you have a fat layer covering it, you’ll never see it. So, you need to do cardio to lower the body fat. Running is your best bet
For me, the best thing for my lower abs, were leg lifts. There are various ones out there, but it’s all about using your lower abdominal muscles to lift your legs.
Here are a few to try:
Lie on your back, and place your hands underneath the small of your back. Use your abs to lift your legs in the air, and rotate them in small circles for however many reps you want to do.
Lie on your back. Have a friend stand by your head, with their feet parallel to your shoulders. Reach back and grab their ankles for stability. Using your abs, life your legs high into the air and have your friend push them back. Don’t let your feet touch the ground when your friend pushes your legs back, repeat for however many reps.
Most gyms have those two bars that you rest your elbows on so it looks like you are standing, but your elbows are on the bars. You use the bars to steady yourself while you kick up your legs.
I don’t think I was very clear, but these are the best lower ab exercises that I have tried. You feel the burn instantly!
lie on your back with ur hands behind your head. raise your feet 2 inches off the ground for 60 seconds and then do 10 crunches with your feet still up after the 60 seconds are up. Do this three times and you will definetley feel it in your lower abs. If that not enough then do this:
Lie on your back and have a freind stand right above your head. Grab his/her ankles with your hands. Lift your legs in the air as high as you can and have him/her throw them back down. Do this as many times as you can for 3 sets
Get a pilates ball, place only your heels on the ball and as you’re lifting the lower portion of your body off the floor roll your feet flat on the ball and back down again for 3 sets only for a minute. In due time, you’ll definetly feel the burn and see the lower abs
Here is one that they use in boot camp. Its called the 8 count body builder and it works great.
From a standing position do the following.
1. squat down and put your hands on the floor
2. kick your feet out into push up position
3. go into push up down position,your eyes should be forward and you should go down till chest is about a fist distance from floor
4. go into the push up up position, again keep eyes forward
5. spread your legs
6. close legs
7. bring knees up putting you back into the same position as step 1
8. stand up
repeat
This exercise is great for burning calories and toning hard to reach muscles.
Crunches and squat thrusts are good for lower abs as well
before entering into any exercise regiment you should consult a doctor.
To speed up your metabolism you can run every day. I suggest 1.5 to 2 miles in the morning
do cardiovascular exercises in morning, weights and resistance training in the evening. all exercises should be done before meal times.
Because of the position of the abdominal muscles, they generally dont push out into the skin like other muscles throughout the body will. This means that the best way for them to become visable is to lose weight in the area.
This is why cardio exercise is so good for the abdominal area to look good. Doing sit ups will not really burn any more fat from over the abdominal area than scratching your arm will, so go for a run/ride/swim/jog, whatever works for you.
Loose a bit of weight in the area, and you will see the results much better than simply doing strength exercises for the abdominals.