What Is the most efficiant ab exercise that strengthens your lower abs?
im sorry im not quite sure what the lower abs are called.
Categories: Exercise Tags: what-cardio-exercise-strengthens-abs, what-exorcise-strengthens-the-lower-abs, what-strengthens-your-lower-abs
I usually do 2 different typs of exercises to get lower abs :
1) just lay down legs flat and striaght, arms cross your chest, and raise your back up, keeping legs down, don’t let your scapula(upper back) touch the ground, do as many as possible (do over again) don’t strain your neck. 2) leg flutters. hands under your butt, head up, flutter legs up and down, oposite legs, about 6 inches from the ground, do for a minute.
you can go to fitness magazine’s website too, they have some good pointers.
good luck! Hope this makes sense
The lower abs are called just that “lower abs”.
The abdominal muscles work just like any other muscle and have to be challenged as such. If you want muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most.
Think of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn’t be able to do more than 30 crunches. Any more than that, and you’re probably doing them half-azz, incorrectly or with a partial range of motion.
For the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.
For the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat (via cardio and a great diet) is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.
As far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area. You must do cardiovascular exercise to accomplish this. Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you’ve developed.
I would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.
Here are some excellent links to build a great mid-section.
http://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html
http://www.preventdisease.com/fitness/swiss_ball.html