What other ab workouts are there besides leglifts and kneeups? Specifically for lower abs.?
Aside from the obvious situps. I use the Perfect Pullup Ab Straps at home to do the above workouts, but I wanted to see if there were any other ab workouts. Mainly I want to work my LOWER abs.
My upper abs are pretty defined, but I’m having trouble bringing out my lower abs. Are there any good workouts to target those? Or just other great ab workouts in general.
Thanks!
Go to http://www.sparkpeople.com they have many exercise which will help you to choose as per your need.
Hanging Leg/Knee Raise
The most effective exercise for targeting your lower abs specifically is the hanging leg raise. There are several variations of this movement. The most effective is hanging from a pull-up bar and slowly raising raising you legs until they are slightly higher than parallel to the floor. Your pelvis should rock forward slightly. It is important to limit swinging in this exercise. You want your lower abs to perform the work, not the momentum from your swing.
An important note about the hanging leg raise is that it may cause back problems similar to a straight leg sit-up. Therefore, if you choose to do hanging leg raises, your back should remain in a neutral position as much as possible.
An alternative to this exercise is the hanging knee raise. It is performed in a similar manner to the hanging leg raise, except that the knees remain bent. You should lift your legs as close to your chest as possible, again alllowing your pelvis to rock forward during the movement.
For those of you that have trouble with shoulders or grip strength when hanging from the bar, you can use the captain’s chair in your lower ab workout. Again, make sure that the motion is slow and controlled and that you don’t swing while performing this exercise.
Reverse Crunch
The second exercise in our lower ab workout is the reverse crunch. To do the reverse crunch, lie flat on the floor or a workout bench. Cross your feet. Keeping your knees bent, raise your legs until your thighs are perpendicular to the floor (your thighs and knees will form a right angle). From here, press your lower back to the floor and contracting your abs. This should cause your knees to rotate toward your chest. Lower your legs back into the starting position with thighs perpendicular to the floor and feet crossed.
Hip Thrust
The final exercise in the lower ab workout is called a hip thrust. Again, lie on the floor or exercise bench and cross your feet at the ankles. Keeping your legs straight, lift them so that they are pointed toward the ceiling (above your hips) throughout the entire movment. With your legs pointed toward the ceiling, raise your hips off the floor several inches by contracting your abs and pressing your lower back to the floor. As with any ab exercise, you should be slow and deliberate and control the movement as much as possible.
that p90x ab ripper will get u jacked
lol I love yahoo answers sometimes:
Question: I do hanging leg lifts and knee raises, what else can I do?
Answer: Do hanging leg lifts and knee raises
Anyways here we go
reverse stability ball crunch: http://www.youtube.com/watch?v=ioljmJXRkac&feature=PlayList&p=B6246EB4F55CCE6A&playnext=1&playnext_from=PL&index=19
all off these except the last one are great for specifically lower abs: http://rippedbiceps.com/abs-work
and finally, you should really work your obliques out as they help make your other muscles “pop” Do windshield wipers and oblique ups
http://www.youtube.com/watch?v=wSVR7YmzmRM
http://www.youtube.com/watch?v=3SxiCLh2x4Y&eurl=http%3A%2F%2Frippedbiceps.com%2Fabs-work-part-2&feature=player_embedded
Check out the truth about six pack abs too. This is a pretty sweet program that shows you other exercises besides specifically ab ones that will really grow your ab muscles. One of the most common questions he get’s is “I’m stuck on the part right before I actually get abs” so it might be right up your alley.
http://rippedbiceps.com/6packabs
I use the routines from http://www.simpleabs.com. They have easy exercises that gave me abs in 3 weeks!!! Their routines change every 60 days!!! They have some sick ab exercises I have never heard of.