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Good lower ab exercises?
- Thread starter shorty479
- Start date
your problem is about the same problem every other people in this world has.
lower abs are a pain in the a**.
you just need to keep working your upper abs and have 2-4 good exercises, that are preety hard and do 2-3 sets of them of 10-20 reps for your lower abs.
you need to reduce the amount of calories you eat and increase the amount of calories you burn, do some cardio.
some good exercise:
reverse crunches (with/without a dumbbell between your legs), leg raises, air bikes and a lot other.
try to search in the internet for: "lower abs exercises"
lower abs are a pain in the a**.
you just need to keep working your upper abs and have 2-4 good exercises, that are preety hard and do 2-3 sets of them of 10-20 reps for your lower abs.
you need to reduce the amount of calories you eat and increase the amount of calories you burn, do some cardio.
some good exercise:
reverse crunches (with/without a dumbbell between your legs), leg raises, air bikes and a lot other.
try to search in the internet for: "lower abs exercises"
ace23 said:reverse crunches (with/without a dumbbell between your legs),
How do you do reverse crunches?
-Jon
try this for lower abs. it really works the internal oblique & most of the lower ab area if done correctly. the trick is not to cheat!
lyng on your back, put your hands directly under your lower back-in line with your belly button-fingertips touching. Raise your legs so that knees bent @ 90. The pressure you will feel on your hands is from your lower back elongating as you raise your legs.
Maintaining that pressure throughout,(this is where the not cheating comes in) slowly lower 1 leg, maintain 90 degree at knee. Try get toes or heels to touch ground without pressure on hands changing too much. If you cant touch the ground without the pressure changing, thats ok, with practice you will get there! Return your leg to previous position and repeat with other leg.
Aim to do 3 sets of 10 reps on each leg if you can... you should start feeling it working from about the 5th rep of the first set.. if not, you're either REALLY strong in your core area.. or you're cheating!!
lyng on your back, put your hands directly under your lower back-in line with your belly button-fingertips touching. Raise your legs so that knees bent @ 90. The pressure you will feel on your hands is from your lower back elongating as you raise your legs.
Maintaining that pressure throughout,(this is where the not cheating comes in) slowly lower 1 leg, maintain 90 degree at knee. Try get toes or heels to touch ground without pressure on hands changing too much. If you cant touch the ground without the pressure changing, thats ok, with practice you will get there! Return your leg to previous position and repeat with other leg.
Aim to do 3 sets of 10 reps on each leg if you can... you should start feeling it working from about the 5th rep of the first set.. if not, you're either REALLY strong in your core area.. or you're cheating!!
Hanging Leg Raises for the lower portion of the abs
I do hanging leg raises for my lower abdominals. I hang from a bar and pull my legs up and my knees to my chest and slowly lower them down. This really works the entire midsection but especially the lower portion. I usually do two sets of 100 with a rest of 2 minutes in between. This give you real strong lower abs.
I do hanging leg raises for my lower abdominals. I hang from a bar and pull my legs up and my knees to my chest and slowly lower them down. This really works the entire midsection but especially the lower portion. I usually do two sets of 100 with a rest of 2 minutes in between. This give you real strong lower abs.