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lower abs
- Thread starter bballer23
- Start date
Most experts say you can not isolate your lower abs. Some exercises, like leg raises, seem to be felt more in the lower abs, but may actually work the hip flexor muscles more than the abs. A good all round exercise program of compound exercises (squats, deadlifts, bench press, bent row/pull ups, military press) will help condition your core, with some specific exercises for your abs/hip flexors (leg raises/hanging leg raises, situps/crunches, bicycles, etc), some HIIT and a proper diet will minimize body fat and bring out your abs.
You can do something like this
can be done on a bench too, mainly you just need something behind your head to hold onto for stability. you'll feel it work the whole frontal abs, but you'll feel it much lower, vs. a normal crunch which really hits the upper abs.
don't forget obliques either.
And lastly, a proper diet to lose bodyfat will make abs show more than a lot of ab work.
can be done on a bench too, mainly you just need something behind your head to hold onto for stability. you'll feel it work the whole frontal abs, but you'll feel it much lower, vs. a normal crunch which really hits the upper abs.
don't forget obliques either.
And lastly, a proper diet to lose bodyfat will make abs show more than a lot of ab work.
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try L - Sit holds if you can't do hanging leg raises concentrating on using the abs and not the flexors to keep legs up...also some old achool bodybuilder (something scott, names evades right now) did what he called a Pot Belly Crunch...i'll try and explai it...start on a bench lying face up with arms behind your head holding bench for support and hips / knees both bent at 90 degrees with shins parallel to the floor...keeping knee angle at 90, lower legs in an arch towards the floor as far as you can, arching the whole way...be sure to breathe out during this phase...just before raiseing legs, breathe in and suck "up" your stomach like a vacuum so that you are trying to "suck your legs up"...you should feel a pull on the lower abs (yes isolation of sorts)...the breathing part is what makes this work as done in reverse doesn't create the pull...hope you can understand this