Lower Abs

Apparently lower abs are the hardest muscle to develop because most males store their fat in the lower abdomen.

One way to work this area is to put a exercise ball between your legs, lifting up and down, using your arms to anchor yourself. You can also put a 15 pound dumb-bell between your feet, and do leg raises while lying on the ground.

Might add this to a few of my routines, mixed with the Ab-rollouts.

Sean

The Roman chair is a pretty good torture device for lower abs.

Also try this: get flat on your back, hands under your head and lift your feet a few inches from the ground. Lock and keep 'em there as long as you can. Static stress on your abs gives a great effect!

Awesome stuff! I'm going to try that In my next ab session

I seem to be adding ab exercises to the last superset - last time i added both the rollouts and the leg raises - needless to say my abs were shaking! Awesome workout and look forward to the next one tomorrow morning!!

I will try to add more excercises to my abdominal routine, if it's as good as you guys say it is.

My only concern is if I'm going to over train if I excercise too much....

Keep you ab session 10 - 15 mins and you should be set. I like to do my ab training straight after my HIIT

Here are a few I do:

Leg raises -- support your lower back with hands, lift legs 1", raise to 45deg, drop to 1", repeat for 100.
Leg Flutters -- support you lower back with hands, lift legs 6", alternate raise-lower each leg 'flutter', repeat for 100.

There is some confusion in my mind if Ball Crunches are lower ab workout. In my blog I mention that I'm about ready to ditch this exercise because I don't know how to make it work for me.

Arnel told me that the ball crunch is a very affective workout. If you do it properly it gives such a great burn. Not sure if it is an upper or lower ab workout but I will look into it.

Just a thought - If you cant feel the benifit of Ball cruches try decline sit ups. You need a sit up bench type thing (i cannot remember the technical name for it) But if you work out at a gym then they might have one. I remember i did them a couple of years back and it does work, you can even add weights to make it harder.

Unlike Ball Transfer which starts to burn around 15-20, Ball Crunch I have to do 60 or more. Also the wall isn't apparent. BT you can feel it getting harder and harder, around 25 (1 count == hand-to-feet-to-hand) I want to quit but continue for another 5. The wall is the elephant in the room. BC the wall is transparent till you run smack into it. For me this usually happens between 60-80.

Sean Ryan wrote:

One way to work this area is to put a exercise ball between your legs, lifting up and down, using your arms to anchor yourself.

Here's something i've been doing since last week and im LOVING!

Start doing all the leg raise you can. Then, when your about to past out because of the burn, drop the ball and WITHOUT putting down your legs do a 25-35sec's of bicicle in the air.

Doing bicicle works the lower abs with a little less intensity than leg raise wich is perfect because you can work the last bit of energy you had that wasnt enough for more leg raise.

Try it, its fucking incredible.

PD. Here's a bicicle example. The animation kinda sucks lol, but you get the idea.



Have fun!

Woah! That would be a great addition to my workout Thursday morning!