When I work out I feel like Im only doing my upper abs, is there anything I can do for my lower abos or just above my pelvic bone?
Answer:
yeah..you can do reverse crunches/sit-upslie on your back and lift your legs abover your body, then thrust them towards the sky (or if you can go up and down slowly) making your lower back come off of the ground...then repeatyou could also do leg-lifts...which may or may not work the lower abs...lie on your back and lift your legs a couple inches off of the ground and hold them there for an extended period of time
get abs there hot!!
I lay with my back on the ground and do leg lifts keeping my legs straight and together.
You should work out all three sections of the abdomen area. Here is a website that has tons of abdomen exercises.www.shapefit.comGood luck!
lower abos? ....and they call me racist!
Here are two great exercises for the lower abs:The Plank:
lay flat on your stomach
place your elbows on the floor
hands out infront of you to form a triangle
lift your hips up off the floor
you should be on your elbows and toes
do not lift the hips too high or too low
you should be in a straight line
suck your abs up into your spine
don't hold your breath
hold this position for 10 counts
lower down and rest for 10
go back up for 20 counts
repeat lifting and lowering until you reach 30 countsToe Taps:
lay on your back
lift the knees up
your knees should be over your hips
legs bent at a 90 degree angle
lower back pressed into the floor
inhale as you lower the left toe down and out to tap the floor
exhale as you slowing bring the knee back up
switch sides alternating
do 12-15 reps per side
leg lifts are good. I work with a trainer and he always tells me not to let my feet touch when doing leg lifts. You can also do scissors moves with your legs and a hold, where you just lift your feet 6 inches and hold it for as long as you can- at least 30 seconds.
When you do crunches, come up and twist a little to the right, then left then right etc. Also when you do crunches sometimes try to keep your legs up like your sitting in a chair on your back, and bring your knees to your elbows and elbows to your knees a the same time. one more thing you can try is to lay on your back, sit on your hands, keep your legs straight and keep them off the ground about 6 inches, bring your feet all the way behind your head and separate keeping your legs straight, all those exercises work well.
My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down. 2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it. GOOD LUCK, and enjoy your SIX PACK.
Abs are built in the kitchen. Losing weight removes the blanket of fat covering the abs that you already have. Then proceed with all of the great exercises mentioned in previous posts.
no such thing as the lower abs. the rectus abdomins is a single muscle and muscles either contract as a whole or not at all. don't judge the mechanics of an exercise but the amount of localized fatigue that is felt it means nothing. the best abdominal exercises are the ones that utilize a full range of motion. leg lifts, flutter kicks, etc. do not work the so called lower abs. the primary mover in those exercises are muscles of the hip flexors that lie deep underneath the lower portion of the RA and the perform the majority of work. the RA is only stimulated isometrically with such exercises.to "see" the bottom portion of the RA you must decrease the body fat low enough to remove the fat in that area.
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