A Killer Lower Ab Workout that Makes You Burn
So guys lets face it we all want the V-cut look for our abs that make the ladies go crazy. So if you want an effective workout to make your abs burn and get hard then here is one of my favourites. (Warning this will hurt!).
But before you start let me clear up a training myth here with the fact that you cannot isolate different portions of the abdominal muscles and work them independently from each other. There are no specific exercises that just work upper abs and like wise there are no fixed lower ab exercises just for lower abs. Whenever you perform some abdominal exercise the whole of your abdominal unit is working not just one part of it. All we can do is place more emphasis on certain areas by the movement we do.
For a tough workout try these lower ab exercises
Stability Ball Rollout – The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise.
Hanging Leg Raises- Hang from a pull up bar then raise your knees as far as they can go towards your chest. Then lower your legs at a slow pace to starting position. Keep your legs together throughout the movement and focus on using a controlled motion without any swinging of the body.
Plank on the Stability Ball – The plank exercise is a great isometric exercise. It increases the density of your abdominal region and helps you maintain a healthy back at the same time. Perform this with elbows on the ball and your body in a straight line, chest should not be on the ball.
If you want to make this more difficult you can do a couple different things. The first is to move your elbows in front of your shoulders, and secondly, which is even harder, is to roll the ball in and out. In all scenarios, you want to hold this position for 20 seconds. For advanced levels, a 30 second hold is very good, especially after performing the previous two exercises.
Yes you are going to have to watch what you eat – no more crap food
The main consideration you have to address is that it is no good doing hundreds of lower ab workouts if you have body fat covering your midsection and no amount of ab workouts will change this. Therefore before starting any lower ab workout take a long hard look at your nutrition because if this isn’t right ie you are eating too much or the wrong type of foods then you will never achieve the results you are looking for.
Yes, You Are Going to Have to Hit Cardio to See That Six Pack.
As always, I believe that low body fat is the answer to 90% of muscle tone issues. If you hit the cardio hard and get your body fat down to 10 percent or below, you will be able to see your toned lower abs.You can have the best washboard abs in the world and nobody will see them. Cardio is an extremely important part in getting great washboard abs.
So to summarize just make sure your diet is clean and you train with intensity you will have a set of abs that will be the envy of the gym.
[...] main consideration you have to address is that it is no good doing hundreds of lower ab workouts if you have body fat covering your midsection and no amount of ab workouts will change this. Hence, [...]
[...] you must understand that no amount of lower ab exercises can do you any good if your midsection is already covered with flab. Hence, before you attempt any [...]