Whats the best lower ab workout ?
I have a great upper body but my lower abs are falling a little weak. So whats the best lower ab work out ?; something very effective; like that would tone it with in like a month or less.
state exactly what you do and how many times you do it
thanks !
ride ur bike for 3 hours a day uphill.
Sit ups are great for toning lower abs. I do them in reps of fifty, however many times you feel able to do.
scissor lifts or bicycle situps. try to do 50 of each
leg lifts.
try to keep your legs as close to the ground as you can and do as many as you can do.
Sit ups! if you don’t do them start easy and do as many as you can handle then each week try and increase the amount you’re doing, but you have to do them everyday
I’ve found (and read) that hanging leg raises are an excellent lower ab exercise.
1. Grab an overhead pull-up bar with your hands about shoulder-width apart.
2. Hang loosely, with your feet together.
3. From that position, slowly raise your legs together as a unit until they’re parallel to the ground and you form an “L” shape with your body.
4. Hold this position for 2 or 3 seconds and then slowly lower back to the starting position.
5. Do this 15-20 times or so.
Abdominal muscles contain a lot of white muscle (slow-twitch) fibers, so they can benefit well from high reps.
I’d recommend The Plank and the Side Plank. Also, reverse crunches and scissor kicks are excellent.
Try doing each of the exercise 3×15 three times a week after a cardio workout to get the best results.
Here’s an illustration of those exercises.
http://instantfeelgood.blogspot.com/2008/05/how-to-get-small-waist.html
http://instantfeelgood.blogspot.com/2008/06/lose-fat-roll-above-your-jeans-part-1.html
http://instantfeelgood.blogspot.com/2008/05/how-to-get-small-waist-part-2.html
The person above me has the right idea. That’s what I did to get my phenomenal abs.
Hang from something. If you want to or feel able, maybe put on some ankle weights or something. Then lift slowly (make sure to do it slowly; keeping upward momentum at a minimum helps to actually work the entire range of motion) until your legs thighs are parallel to the ground. You could try to keep your legs straight the whole way, or allow them to bend at the knees; each way will work the muscles slightly differently. Watch out not to hurt your lower back when you have your legs fully extended, though.
A variation you can do on this will also be a great obliques workout. Do the same thing, but instead of just going straight up and down, go from hanging straight up and down to having your thighs parallel to the ground on one side of you, twisting on your way up. Then slowly twist and drop back to the starting positiong, and raise while twisting in the other direction.
I would say 3 to 5 sets of 25 reps should be plenty, though if you can do 5 sets of 30 or 35, don’t hesitate. Just know that if you get a really good workout, you’ll have to take the next day off to recover.
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.