Whats a good exercise for your lower abs?
I’ve been using this red chair thing for my abs and its been working. It slimmed down the side of my abs and my upper abs are looking pretty nice but…i cant seem to do an exercise in the chair that helps my lower abs. My problem area is right above my belly button. If i could do an exercise for that it would be perfect. But what can i do. Any suggestions?
try using butterfly abs
For lower abs you can obliterate them with hanging leg raises
Hang from anything and keep you legs together and slowly raise them until they’re at a 90 degree angle with your body and slowly let them down until they’re at about 30 degrees (not straight down so they stay contracted through the entire set).
bicycle crunches
captains chair
or by, lying flat…raise your legs to the ceiling 90 degrees, and slowly lower it to the ground (keep your legs straight)
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
Lay on the floor on your back, raise your legs slowly up and down keeping your legs as straight as possible, and keep your hands on your lower back to support it. This works the lower abs and you will feel it fast and will be sore the next day
I second the one who suggested hanging leg raises. They are a truly amazing exercise for lower abs. And since they are difficult they’re good calories burners too. You’ll know they’re effective the day after you do them when you get some serious DOMS.
try getting one of the fitness balls ($8.00- Walmart). any ab exercise you know is intensified by the ball. also its low impact, so your back will not pay for it the next day.
A “quick” way to get abs is in the combination of diet and exercises.
It depends on body fat with males it starts showing under 10%.
These exercises much more effective then push ups or sit ups:
Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.
Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower
Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.
How to Work Your Abs
* You can effectively work your abs with 3 non-consecutive workouts a week
* Do 1-3 sets of 12-16 reps of each exercise. If that’s too easy, make sure you’re doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.
Hope it helps!