Lower abs help!

[pinkNina]

I workout abs about every other day. I really want to try and focus on lower ab area...Does anyone have any suggestions of exercises to target this area?? Please input your advice! Thanks!

[beachdog]

Hi there pinkNina, Sorry no one has yet replied to you, so here goes.
You do not mention whether you just have a small lower bulge, usually due to fat levels needing to be reduced further, or whether it is post-natal stretch. To get really toned abs, it is more about what you eat than the exercises you do. Everyone has a "six-pack" hiding underneath the upper layers and overall has to be reduced to make them visible, however, most people will never see their six-pack no matter what they do.

Your interest is in the lower abs and these are more difficult than the uppers. Most exercises shown rely on leg lifts but as the legs are not joined to the abdomen, they can only have a secondary effect and not a primary effect. If you go to the Shapefit Home page click on exercise guides > abs > lower ab exercises > bent knee ab hip raises, you will see a typical lower ab exercise. This is a good example.

If you do a tough ab workout that includes core muscles (lateral and peripheral assisting muscles) then you will get the best results all round for your abs. Work them alternate days max, or three times weekly in a separate dedicated workout or before other activities.

As for the toughest ones, well the Univ of San Diego carried out laboratory tests using electromyography (which measures muscle stimulation) and had Captains Chair leg raises as the best when using gym equipment, and, bicycle crunches when down on the floor.
On Shapefits ab page, bicycle crunches is partly shown as "elbow to knee oblique crunches" but lacks the leg movement. To do this exercise completely, cycle the legs exactly as if you were riding a bike, while bringing your elbow across to touch the inside of your opposite knee. Go for maximum twisting movement.
Some tough abs can be done using an exercise ball also.

Sample Workout:
* Exercise ball ab pull-ins
* Bicycle crunches
* Plank on side with upper knee and arm raised
* Oblique dumbbell twists - feet off floor
* Plank with dumbbells - rowing with alternate arms
* Standard plank - raising alternate arm and leg

If you require explanation for some of these, either reply to this, or, go to profile page and email me. All the best

[pinkNina]

Thanks for your reply Its just a small little bulge that wont go away! Im on a strict diet of lots of protein with low fat and carbs. I usually do ab exercises every other day. I do:

Russian twist
Bycicle
Reverse crunk
planks
scissors

along with a few others thrown in there. I guess ill just keep at it and hope it pays off!! Thanks for additional exercises and the assurance that the ones im doing are good!!!!

[beachdog]

Well, it looks like you're on track so keep on doing what you're already doing and add perhaps a couple more. If you look in the mirror everyday, progress often looks slow, but friends who haven't seen you for a few months can notice the improvement.

[Matk]

Hi Nina,

I think weighted lying leg raises are a great exercise for lower abs. The extra weight will help really build your ab muscles.

I would say you only need to train abs once a week and not every other day. Before you shoot me, think about it - they are muscles just like any other muscles. And they need to recover in order to develop - I only train abs once a week using weight for resistance and get great results. I know how tempting it can be to train abs more frequently but i really do believe it leads to over training your abs.

Well that's 2c =)

[Boss Man]

Good point. Daily Abs training isn't necessary. Some do do every other day, some do what you suggested and go for a 20-30 minute weighted Abs blast, which does it for them.

[pinkNina]

Thanks guys,

so basically, i should just do a serious core workout one day a week for about 30 minutes??

obliques are pretty definied its just this one little pooch area on lower abs that is driving crazyyy!!!!!!

[swanso5]

i would think it to be more effective if you split 10mins up over 3 days myslef

www.uponlinetraining.com

[beachdog]

Abs should be worked three times a week. Unless you're a ballet dancer, they work theirs six days a week.

[cassiegose]

best advice... clean up your diet. In women one of the hardest places to lose fat is the lower abs region. As you clean up your diet and begin to lose fat you will typically lose fat off your face, chest, upper abs, butt, thighs... and usually the lower ab region is the last to go. In fact, I believe to get the fat gone completely you have to have a pretty low body fat percentage. This of course, can depend on the person and genetics, however i believe its pretty common for women to carry a little extra fat in their lower ab region. If you're diet isn't spot on then no amount of exercise is going to get rid of that fat.

Just thoughts... hope this helps. :)

Cassie

[fitnessedu]

all-time favorite core exercise is the ab strap leg lift. Do a set of 30 and I guarantee that you'll feel it (aka get results).

Check out fitness and nutrition blog http://fitnessnutritioneducation.blogspot.com. I'm sure that you'll find some useful information there.

Good luck!

[gethotabs]

Hi Nina,

I also workout every other day and the lower ab workout that work for me are curls, crunches and bicycles. It really doesn't matter whatever exercise you're performing. What's matters most is that you are maintaining a balanced diet. Just remember this always, you need not to eat more that you exercise.