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Lower Abs workout

Make sure that you leave a comment at the bottom of the page. Any question is usually answered in 24 hours.

Before I get into the one of my favorite lower abs workout I would like to cover three important factors that will either make or break your fitness goals. These three factors are changing your workout routine every 4 to six weeks, your diet, and progression.

Having a great lower abs workout is important. But the truth of it is your body will adapt to that workout fairly quick. Your body is very efficient and figures out ways to make each exercise easier.

Think about a child tying his shoes compare to you tying yours. It takes the child longer and he has to think about the movements. The same is with exercise. The movement of the exercise becomes natural. Your brain learns exactly what muscle to fire to do the exercise more effectively.

By changing your routine every 4 to six weeks you will prevent a plateau that the majority of exercisers experience. So the next question is where do I find my next lower abs workout and how do I know it is effective.

My answer for this is not to waste your time searching the internet for these workouts. Simply choose a program that has been proven to work. Trying to piece everything you read together will most likely leave you frustrated and you will waste more time.

The other major problem that most exercisers fall into is that the do progress in the routine. What I mean by that is that they do not add more resistance to make the exercise more difficult. We are creatures of habit and it is real easy to fall into doing X amount of repetitions with X amount of weight on X exercise.

The last issue I want to point out is your diet. If you want a six pack or even just a firm stomach you need to be under 10 percent body-fat for men and under 17 percent for women. You will never reach this unless you are in a calorie deficient diet.

All three factors need to be in place for you to achieve this goal. If you fast results are what you’re looking for I would like to recommend my two favorite resources. Both are effective and both work. The only difference is that one program is focuses on exercise routines in a gym setting and the other focuses on exercises that you can perform at home.

Both programs are proven to work and take the guess work out of what you are supposed to do. Simply follow the program given to you. When they tell you to move to the next lower abs workout, move to the next workout.

Stop wasting time trying to find that one magical routine of pill. Take something that is proven to work and put your effort into that program. When you do this the results come fast. Click one of the links below.

Click Here If You Workout At A Gym

Click Here If You Workout At Home

My Favorite Lower Abs Exercises

To give you an example here is one of my favorite lower abs workout. I usually do this at the end of my workouts. I like to add weight so I can only complete around 15 repetitions. There exercises are meant to be down in a circuit. This circuit works your entire core but puts emphasis on your lower abs. Try to complete the circuit 3 times with a one minute rest between circuits.

• Hanging Leg Raises
• Hyper-Extensions
• Wind shield wipers (This is where you lie on your back with perpendicular to your body. Start with your legs straight in the air. Let you feet fall to one side then to the other maintaining a 90 degree bend at the waist.)
• Side plank left for 30 to 45 seconds
• Abs Bicycling
• Side Plank Right 30 to 45 seconds
• Mountain Jumpers (Like mountain climbers but both feet come up at the same time)

Make sure that you check out the abs programs that I mentioned before. Here are the links again.

Click Here If You Workout At A Gym

Click Here If You Workout At Home

Make sure you leave a comment below. My staff will usually answers any fitness questions in 24 hours.

Thanks for Reading

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Abdominal Exercise Ball

The abdominal exercise ball or stability ball is one of the best pieces of equipment you can own. Not only is it cheap (you can literally pick on up at any store department store for under $20), it is one of the most functional pieces of exercise equipment you can own.

Using the abdominal exercise ball you can not only train your abs but you can exercise every major muscle group in your body. But as an extra benefit, no matter what muscle group you are exercising you are still indirectly training your abs. Using piece of equipment is a great way to train you core.

Here are just a few of the exercises that you can do with the abdominal exercise ball:
Legs – Wall Squats – Place the ball between the wall and your lower back. Move your feet away from the way 6 to 10 inches. Tighten your abs and squat until your thighs are parallel with the floor keeping your upper body perpendicular.

Chests – Push-ups – Simply place your hands on the ball instead of the floor and do a push-up.

Back – Dumb bell rows – Place your chest on the keeping your body straight. Let your arms fall to the sides of the ball. Then you pull the weight to your sides.

Shoulders – dumbbell shoulder press – Simply do shoulder press sitting on the abdominal exercise ball.

Abs:
Crunches on the exercise ball – place your lower back on the ball and perform crunch.
Reverse crunch using the exercise ball – Lie on the floor with your back and have the ball underneath your feet. You will have a 90 degree bend at the knees. Pinch the ball between your heals and your hamstrings by curling your legs. Perform a reverse crunch.

v-ups on the exercise ball – Start by lying on back. Place the ball between your feet. Perform the v-up and transfer the ball from your feet to your hands. Then just repeat the motion.

Plank on the exercise ball – Place your elbows on top of the exercise ball and keeping your body straight. Try to pull your abs to your spine.

I hope you can see that there are 100’s of different variations that you can do with the abdominal exercise ball. Pick a few of them out and try adding them to your routine. Make sure that you bookmark this site page because I will be adding more exercises shortly.

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Workout For Abs At Home

People always ask me, what is an effective workout for abs at home they could do?  They want a quick workout that hits the abs, raises the metabolism to burn fat when they have no time to get to the gym.  I decided to post this little workout routine that I do.  It is short but it is a killer.

20 seconds over head wood chop with squat
20 seconds of kneeling wood-chop right
20 seconds of kneeling wood-chop left

30 seconds rest

20 seconds of grasshoppers
20 seconds of crunches
20 seconds of reverse crunches

30 second rest

20 seconds mountain climbers
20 second super-mans
20 second burpee’s

30 second rest

20 seconds side plank left
20 seconds side plank right
20 seconds plank

As you can see this is a short routine.  It only takes 5 ½ minutes to get through the circuit.  You can go through the circuit once but I recommend going through it least 2 times.  It will only take you 11 minutes.  If you have more time, keep following the circuit.  If you make it through the circuit 8 times in 44 minutes you will be in really good shape and unless your diet is horrible, your abs will be showing.

Try this workout for abs at home.  I know you will be happy with the results.  If make sure that you check out the workout for abs sections for more great abs workouts.

Thanks For Reading!!!!

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Workouts For Abs

I wanted to create a simple workout for abs that you could at home with minimal equipment. But before I give you the workout I wanted to tell you about the philosophy behind the workout. And the philosophy is simple this. Train your abs concurrently with training other major muscle groups. You should also train the major muscle with a weight that you can only complete 8 to 10 repetitions.

The reason why you want to train in those 8 to twelve repetitions is because this is the rep range that you would use to gain strength and lean muscle. Note this does not mean that you will have bulging, huge muscles. It takes high volume and access calories to gain large muscles. I am talking about building lean muscle that will shy rocket you metabolism and melt fat away.

The other reason why you want to train your abs with in that rep range is because or the growth hormone your body produces when you lift heavy weight. Typically when just train your abs, because the abs muscles are small compared to your legs or back, it will not trigger your body to release this hormone. Your abs will become firmer and tighter faster when training with heavy weight than if you where just to do the abs exercises. Think of it like this, your body is releasing a mini steroid that will build your abs quick. Below is just one of the workouts for abs.

Workout For Abs

• Superset 1 – Alternating lunges followed by crunches
• Superset 2 – Chest Press on Stability Ball followed by reverse crunches
• Superset 3 – Pull-ups (or modified pull-ups) followed by wood chops left
• Superset 4 – Sumo squats with a single arm high pull followed by wood chops right
• Superset 5 – Preacher curl on the exercise ball followed by hyper-extensions
• Superset 6 – Dumb ball triceps extensions on exercise ball followed by plank

You are going to do three sets of each superset resting no longer than 60 seconds between supersets. Make sure that you take at least one full day before you do the exercises again. On the days off you still can do other cardio and stretching to burn even more calories.

I hope that you like this workout for abs.  If you want more workouts for abs you will want to check this site out. This guy knows his stuff and put together some of the most effective and efficient abs workouts. I really learned a lot from this guy.

Click Here For the Best Abs Workouts

Hard Rock Abs

The secret to hard rock abs is a balance between proper cardio, proper weight training, and proper abdominal training.  If you leave one of these criteria out you will most likely not achieve your goal of hard rock abs.  So here is how to get hard rock abs.

How To Get Hard Rock Abs

Weight training is a must.  And yes this includes women as well.  Don’t worry about becoming over muscular.  It takes high volume workouts along with eating more calories than you expend.  Since we are not going to be using high volume and we are going to be in a calorie deficient state we don’t need to worry about getting too muscular.

The reason why strength training is so important for hard rock abs is that it promotes an elevated metabolism.  This will help you get rid of the fat around your mid section.  If you do not lose the fat you will never see the abs beneath the fat.  When doing your strength training it is best to do all your exercises standing.  For example doing a bent over row is going to be more effective than doing a lat pull down.  A bent over row will incorporate more muscles groups and force your core to contract to stabilize your spine.  Perform 2 sets 8 to 10 reps in a circuit for best results.

When people do cardio for weight loss they typically do it all wrong.  They usually do long slow cardio.  Recent studies have shown that the best cardio to do is intervals.  Intervals are when you go as hard as you can or close to as hard as you can for short time and then a slower pace to recover.  An example of this is to sprint for 10 seconds and then jog for 50 seconds.  If you do this for 15 minutes, you will over all burn more calories than if you jogged at a slow pace for 45 minutes.  This is because intervals raise your metabolism for up to 24 hours after you have completed your workout.

Choosing the right way to do abs training is important.  If you are interested in having a flat stomach then you will want to do a lot of repetitions with no weight when training your abs.  If you want a six pack you will have to incorporate weight into your routine where you can only complete 10 to 15 repetitions.  Because the intensity, you are going to have to let your abs recover for at least 24 hours.

You need to be in a calorie deficient state.  This means that you need to expend more calories than you eat.  The easiest way to do this is to find your Basel Metabolic Rate and then use the activity multiplier to find how many calories you can consume to maintain your weight.  You will then subtract 500 to 750 calories from this number to out your self into a deficient state.  Make sure that you have one cheat day.  This will prevent your body from getting used to lesser calories and lowering your metabolism.

I know that this sounds overly simplified.  But this really is how to get hard rock abs.  Try switching your exercise routine to match these criteria.  I you would like a more step by step instruction check this out.  This is the best abs program on the internet.

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Exercise Ball Exercises

Probably my preferred piece of exercise equipment and in my opinion one of the top pieces of equipment used for strengthening and shaping your abs must be the exercise ball. But when the majority of people think of the exercise ball, all they picture is doing crunches on it. I I want you to know that there are tons of exercises that you can do and they can virtually strengthen all major muscle group of the body. This article is meant to give you an idea of how you are able to perform additional exercises on the exercise ball. I am only planning to go through a few exercises for a few of the muscle groups. Again, I just want you to see some other things you can do using this ball.  I also will start creating a list of all the exercise ball exercises that you can do.

If you would like to train your chest one might do a push-up on the exercise ball. Basically position your hands about twelve in. apart on the ball keeping the body straight like doing a push-up. Next simply perform the push-up. It is easy to use dumb bells and do a chest press. Place your upper back on the ball. You are going to be positioned sort of like a bench where your chest and stomach is the top of the bench and your legs and the ball are the legs of the bench. From here perform the chest press.

It is easy to exercise your back by placing your chest on top of the ball keeping your body straight. Hold a set of dumb bells with each hand and let your arms straighten out. Pull the dumb bells to your sides and then slowly return to the starting position. This is the dumb bell row on the exercise ball ball.

You can do a dumb bell shoulder press more effectively just by sitting on the ball. By sitting on the ball it forces you to balance. This makes your shoulders stabilize the dumb bells more which makes the exercise more demanding. You can actually place your feet on a chair and raise your hips up so there is a 90 degree bend. You would perform a movement like a push-up with your hands on the ball, but since you’re pushing straight over your head it’s working your shoulders rather than your chest.

You can exercise your legs with the the exercise ball. An example of this is the squat. Place the ball between your lower back and then a wall. Then move your feet away from the wall around 12 inches. Squat down until your thighs are parallel with the floor making sure your upper body perpendicular to the ground. Another great exercise ball exercise is the leg curl. Lie down on your back with your heels on top of the of the ball. Straighten your body like a board. You will next bend at the knees so there is a ninety degree angle making sure the remainder of your body is straight.

While you may have noticed there are many exercises ball exercises. And the best part is that it doesn’t matter what exercise that you choose to do on the ball you are exercising yours abdominal muscles. I will be adding exercises to this post soon so make sure that you check back soon. But try adding some of these exercises to your routine today.

You ca also find more information on the exercise ball here.

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***Note:  this is a extremely demanding workout.  Make sure that you talk to your doctor before beginning***

Tight Abs Fast

I personally am an impatient guy.  I do not like waiting for things or results.  That is partly why I always put off my fitness programs.  If I did not get tight abs fast I stopped working out and did more research on more exercises and fitness programs.  If I did not see results in a week I did not want to continue doing the exercise.  I came across a guy at the gym one day and he was ripped.  I watched what the guy was doing and I have to say it was pretty intense.

I asked what he was training for.  Just because of what he was doing, I figured he was training for some sport.  Most people I know who go to the gym to lose weight do 20 minutes of cardio and some type of weight training for another 20 minutes.  The guy said that he was not currently in any sport, but this he said that this was the only type of program that worked for him.

As I talked to him more it seemed that he tried a lot different routines and this was the only one that showed results fast.  He based his workouts on the amount of work performed throughout the workout.  It is really a simple system.  He tried doing more work each week.

The term “Work” meant something different from depending on what you are doing.  When he was doing cardio work meant the expending more calories on the elliptical in the time frame given than he did in a previous workout.  Or it meant completing 10 hundred yard sprints in a shorter amount of time.  Now I am not saying that he was able to complete this day in and day out, but he sure did try.

I should also note that when he was doing cardio he was always doing intervals.  For example when he was on the elliptical he went as hard as he could for 20 seconds and then for a slow pace for 40 seconds.  He then did this for 15 to 20 minutes.  You should be able to see how the sprinting follows suit.

The way he tracked he strength training was somewhat similar.  First he created a circuit with compounded exercises (these are exercises and span over one joint).  All exercises that he chose were using free weight so it works all the stabilizing muscles.  He then added the appropriate weight to the exercise.  He completed the circuit 3 times keeping track of how long it took.  He only rested only when he needed to catch his breath.  He admits at first, he had to catch his breath quite a bit.  You see it’s the intensity that strips the fat away to give you tight abs fast.

When he finished the workout he took the each exercise and weight he used and multiplied it by the repetitions.  He then added all the exercises up.  Finally he divided that number by the time in seconds it took to complete the workout.  This was the number that he wanted to beat the next time he did the circuit.  He did each circuit for 4 weeks and changed his routine.

Now he is trying something else out and is telling me he is getting great results.  I have just started this program as well and I have noticed results in the first week.  As I know more I will definitely post it.  I just happy that I found something that I see actual results to keep me motivated.  Good Luck.

Click Here if you want to check out the program.

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Lower Ab Exercises Tips

We all know that typically one of the main achievments for anyone who is exercising is a flat, tight abdomin. The problem is they do not focus on the right things when exercising their abs and lower back. The majority of exercisers only hit the upper abs (the upper part of the rectus abdominis). While everyone should train all muscles of your abs and lower back (rectus abdominis, external oblique, internal oblique and transverse adominis), I am going to focus on the lower abs (the lower portion of the rectus abdominis) and then give you an example of a lower ab exercise.

Before I give you a example of a lower ab exercises I would like to give you some tips on exercising your abs. Make sure you do not feel any discomfort in the lower back. If for any reason you are experiencing discomfort you should stop the exercise and ask a personal trainer to watch your form. More than not this is the issue or you are trying to perform an exercise that is too difficult.

You need to completely contract your hip flexors when performing a lower ab exercise or you make sure that they do not contract at all. The hip flexors are the first muscle group that will contract to help you do the exercise that is targeting the lower abs. If the hip flexors are already completely contracted you are forced to use the lower abs. This is why hanging leg raises with your legs straight is a great lower ab exercise. The other way is to make sure that they do not engage at all. This takes great muscle control and practice.

Breathing is extremly important while executing the lower ab exercise. It is only natural to hold your breath. This helps your body contract your transverse abdominis to to protect the spine. You must have spinal flexion through a full range of motion to fully work your rectus abdominis. This cannot be done while holding your breath. Make sure that you breathe out while you are flexing your abs while doing the concentric part of the exercise.

Lower Ab Exercises

Make sure that you are focus on the exercise and that the right muscles are firing. To many times I see people forcefully try to perform an exercise. They are firing other muscle to do the exercise. You want to target only one muscle group. Remember it is far better to do 10 quality reps than 50 with bad form.

Pay attention to where you feel the exercise working. If your goal is to work the lower abs and feel it in your hip flexors, either you are doing the exercise incorrectly or you did not pick a lower ab exercise. If you feel it in your lower abs and half way through the lower ab exercise you lose that sensation. Either your form began to fail or your lower abs is fatigued and other muscles groups are taking over.

The Lower Ab Exercise

Ok, enough of the advice. I am sure by now you want to get to a lower ab exercises. This lower ab exercise is called the Alternating Leg Raises. To do the exercise, start by lying on your back with your hands underneath your butt. This will prevent you from raising up the lower back that may cause stress on the lower back. Brings both legs up so they are about 10 inches off the ground. Now raise one of the legs up so that it is at a 90 bend at the hip. From this point simple lower the one leg down and raise the other up simultaneously. Repeat this motion until the lower abs is fatigued.

I know that these are all little things, but it is in the details that brings the best results. Try these tips out for a few weeks and then decide if it a difference.  For more exercises and tips visit Lower Ab Exercises.

Make sure you check the Tight Abs home page for the getting the most efficient methods for cutting and losing weight.

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Lower Ab Exercise

Finding the greatest lower ab exercise is not a simple thing to do. It can be disappointing to keep trying to work the lower abs if you feel like you are doing it incorrectly.

Before I show you the best lower ab exercise I want to make sure that you know that this routine alone will probably not give you the outcome that you want. They will definitely shape the lower ab but in order for the lower abdominals to be to show through, the following must be done in your routine:

* Cardio – intervals works the best
* Strength Training – you must incorporate all major muscle groups
* Diet – You must expend more calories than you consume
* Other Core exercises – You must train all abdominal muscles as well as the the lower back.

The 3 best lower ab exercise

* Reverse Crunch – This is best performed on a decline bench. Start on your back and use your hands to grab onto the bench. Start with your legs straight out at so they are parallel with the floor. Pull your knees to a 90 degree angle and raise your butt and lower back off the bench. Hold for 1 to 2 seconds and slowly return to the starting position.
* Hanging Leg Raises – This can either be executed hanging from the pull-up bar or using the Abs chair. Start with your legs straight down raise your legs so your feet are at eye level. Try not to bend at the knees. Hold for 1 to 2 seconds and slowly lower your legs. Stop before your legs are straight down so your abs stay fully engaged. This is difficult exercise and starting out you may only be able to bring your knees up.
* Abs Bicycling Modified – This can either be performed on a foam roll or a bench. Place your buttocks to either the end of the bench or foam roll. Either grab onto the bench by your hips or place your hands on the ground for balance. Come up to a crunch position and hold. Bring one knee to your chest. The other leg is going to be straight and actually lower than the rest of your body. This why you need to either be on a bench or form roll. While maintaining the crunch position slowly pull the straight leg to your chest and straighten the other leg to slightly fall below the line of your body.

All three exercises will quickly strengthen your lower abs. Start out slow. Just by doing 10 repetitions of these lower ab exercise you will feel it the next day.

For more information on an lower ab exercise visit the lower ab exercises section of this blog.

Thank you for reading
Sincerely, Tight Abs Blog

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