Vallerina 2 #1 December 10, 2004 It has been brought to my attention that my lower ab muscles are weak. The upper ones are pretty strong, but I've been neglecting the poor babies on the lower half. I do crunches frequently, but I never knew the importance of my lower abs until recently. Does anyone have any good lower ab exercises that I can do at home?There's a thin line between Saturday night and Sunday morning Quote Share this post Link to post Share on other sites
Paige 0 #2 December 10, 2004 Hold your legs up in the air with a slight bend and do crunches focusing your crunch on the lower section, you'll feel it. A clam shell is also a great way to work the lower abs. Start like you are going to do a crunch, keep your legs bent and at the same angle as a normal crunch, then bring your knees to your elbows. Do these very slowly. If it doesn't make sense PM me and I'll try again.Tunnel Pink Mafia Delegate www.TunnelPinkMafia.com Quote Share this post Link to post Share on other sites
Kid_Icarus 0 #3 December 10, 2004 My girlfriend finds this one effective.. ________________________________________ "What What..... Quote Share this post Link to post Share on other sites
Vallerina 2 #4 December 10, 2004 QuoteA clam shell is also a great way to work the lower abs. I had tried that, but I wasn't feeling it in my lower abs.There's a thin line between Saturday night and Sunday morning Quote Share this post Link to post Share on other sites
DanDruff 0 #5 December 10, 2004 I like using flutter kicks, hello dollies, and just straight leg lifts. they seam to work the lower abs ok. Quote Share this post Link to post Share on other sites
Paige 0 #6 December 10, 2004 Go slower and really suck your lower back into the floor. The leg raises will help if that doesn't seem to work.Tunnel Pink Mafia Delegate www.TunnelPinkMafia.com Quote Share this post Link to post Share on other sites
christoofar 0 #7 December 10, 2004 QuoteIt has been brought to my attention that my lower ab muscles are weak. The upper ones are pretty strong, but I've been neglecting the poor babies on the lower half. I do crunches frequently, but I never knew the importance of my lower abs until recently. Does anyone have any good lower ab exercises that I can do at home? I got the same problema. I can even see my upper four-pack. The bottom two are stuck in a thin layer of flab. There's two exercises I know that you can do for lower abs. Lie on your back and lock your ankles. Lift your legs into the air just a couple of inches (dont roll your hips towards you cuz that's not using your lower abs). The other involves a bench. Lie on the bench and support your upper body by putting your hands behind your head; holding onto the bench. Your butt and legs should be leaning off the bench. Stick your legs straight out and then rotate them up 90 degrees, then back to flat, keeping your stomach tight the whole time. ____________________________________________________________ I'm RICK JAMES! Fo shizzle. Quote Share this post Link to post Share on other sites
Conundrum 1 #8 December 10, 2004 Quote The other involves a bench. Lie on the bench and support your upper body by putting your hands behind your head; holding onto the bench. Your butt and legs should be leaning off the bench. Stick your legs straight out and then rotate them up 90 degrees, then back to flat, keeping your stomach tight the whole time. This one works fabulously if done correctly. Quote Share this post Link to post Share on other sites
Casurf1978 0 #9 December 10, 2004 What's your current ab regime like? Who also told you that your lower abs are weak? It's a common misconception that you can isolate the 'lower abs' and 'upper abs'. The muscle most people talk about is the rectus abdominus. The flat front part of the abs. You're best bet would be to develop a regime that targets all the muscles of the abs: obliques, rectus, and the others. You should also look into taking a pilates class, those will really work out your abs. PM me and I could send you a bunch of links on ab exercises. Quote Share this post Link to post Share on other sites
happythoughts 0 #10 December 10, 2004 The gym I go to has those big exercise balls. They are great. They support your back well. They are $20-$30 at K-mart. (Get the large size. I think the small ones are worthless) Quote Share this post Link to post Share on other sites
Evelyn 0 #11 December 10, 2004 Boxer crunches - Lay on back with knees up and bent (like sittig in a chair). Like a regular crunch but go in a circular motion as you do the crunch, go to the right, up, left and down. Leg lifts - lay on your back, then come up onto your elbows, lift both legs up to a 45 degree angle, hold, then down to 6" above the ground, hold. There are a lot of other good lower ab exercises, but these are the ones where I feel it the most. Good luck! Life is either a daring adventure or nothing ~ Helen Keller Quote Share this post Link to post Share on other sites
Paige 0 #12 December 10, 2004 The ball size is based on your height. If done correctly you can get a great workout with any size ball but that takes a lot of experience.Tunnel Pink Mafia Delegate www.TunnelPinkMafia.com Quote Share this post Link to post Share on other sites
freeflir29 0 #13 December 10, 2004 Having done MANY THOUSANDS in my lifetime.....I vote for flutter kicks. They were always a favorite in the military. Throw in some leg lifts too. When you can do a couple hundred at a time (by the 4 count) you're getting there. Quote Share this post Link to post Share on other sites
jumpwally 0 #14 December 10, 2004 Kid Icarus,,,,,that is the funniest fucking thing i HAVE SEEN ALL YEAR,,,,ha ha ha wallysmile, be nice, enjoy life FB # - 1083 Quote Share this post Link to post Share on other sites
aerohaga 0 #15 December 10, 2004 Any exercise done with hip flexion instead of spinal flexion is working the hip flexors, not the abs. Also, there is no such thing as 'lower abs'. The rectus abdominus is one loooong muscle that runs the length of your belly & makes up the 6-pack (for those who have one!). You can't train the lower portion of the rectus abdominus separately from the upper - although the reverse curl (crunching your knees toward your chest) *does* recruit a bit more from the lower portion - it is still one long muscle. Since the rectus fibers run the entire length of the muscle rather than having a division between upper fibers and lower fibers (there's no superior and inferior rectus abdominis), there's no way to fire only the lower portion of the fibers. When the nerve that supplies a fiber fires, the fiber contracts from the center, pulling both ends towards the middle. The entire fiber contracts. Hope that helps some! (the "aero" is for aerobics!)For my part, I know nothing with any certainty, But the sight of the stars makes me dream. -Vincent Van Gogh Quote Share this post Link to post Share on other sites
Kid_Icarus 0 #16 December 10, 2004 hand drawn....glad you liked... ________________________________________ "What What..... Quote Share this post Link to post Share on other sites
SkydiveNFlorida 0 #17 December 10, 2004 Pilates! The main focus is the pelvic floor (lower abs). Quote Share this post Link to post Share on other sites
