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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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Discover the Internets best abs and fat loss program on the internet. Get the body that you never though was possible.
You have to check this out now.

the easiest way to get six pack abs

The definition of insanity is doing the same thing over and over expecting different results.  In saying the majority of people trying to get six pack abs are insane.  Adding 50 more crunches to you routine is not going to get you results.  Neither is added an extra 40 minutes of cardio.  You need to do something different.  If you want 6 pack abs, follow the guidelines below.  This is the easiest way to get six pack abs.

Ditch the long cardio.  The fat burning zone does in fact burn more fat that doing intervals while you are performing the exercise.  But in the long run you are wasting your time.  Interval training is far better way to do cardio.  You will definitely burn less fat while you are performing the exercise, but the after the exercise is completed you will be in the fat burning zone.  And most likely be in the fat burning zone for up to 12 hours later.  If you stop exercising in the fat burning fat your metabolism drops back to normal.  As you can see 12 hour in the fat burning zone from intervals is far more beneficial than the 40 minutes of slow long cardio.

Perform compound exercises like squats, lunges, dead lifts, bent over rows, military press and weighted dips.  These are extremely demanding exercises and will burn more calories.  These exercises also involve balance.  And whenever balance is involved, so is your abs and core.  Just like with the intervals with cardio, you will continue to burn more calories for many hours after the workout has completed.  Because of the demands of the exercises, your body will release a muscle building hormone.  One pound of lean muscles expends 35 calories a day.  By having more lean muscle you will have a greater metabolism.  All this leads to greater fat loss.

Make sure that you are on a proper diet and avoid cutting too many calories.  You will be working hard and your body needs to refuel.  What you are looking for is a diet in which you consume 500 calories less than what it would take to maintain your weight taking in account what you expend with your workouts.  You are also looking to vary the amount of calories that you eat each day.  If you continuously eat fewer calories your body will try to adjust and actually lower your metabolism.  If you vary the daily amount of calories while keeping an overall calorie deficient diet, you will maintain if not increase your metabolism while losing fat.

Do not do 100 crunches a day.  If you want to increase the size of your biceps you would not do 100 curls with a 5 pound weight.  So why do so many people do this with their abs.  Add weight so the max amount of repetitions you can complete is 12 to 15.  This is the most effective rep range to build was board abs.

I know that this is 100 foot overview.  But following these guidelines is the easiest way to get six pack abs.  If you would like more information on a step by step program to achieve tight six pack abs click the link below.

I want the easiest way to get six pack abs.

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This is actually a abs exercise by Craig the creator of turbulence training. This video in not only lower ab exercises but it will work your entire core.

Turbulence training is one of the best programs for fat lost.  It focuses on compound, most body weight exercises that produces a lean cut look.  You get in shape fast with a routine like this.

Remember that you need to work all your major muscle to get great looking abs.  These lower ab exercises alone will not get you to where you want to be.  Make sure that you focus on compound movements when choosing your exercises.

Diet is the other key factor.  Without the proper diet you will not be able to get down to a low enough body fat for those abs to show through.  Calorie shifting is the cutting edge method for dieting that is bringing results to thousands.  I am not a nutritionist and not qualified to talk about this.  But look no further, Click Here for the best diet program on the internet.

For me, when this guy talks I listen.  Enjoy the video.

If you would like more information on Craig and his program Click Here.  He has programs for both men and women.  Thanks For watching.

For more information and video’s on getting great looking lower abs visit the lower ab exercises main page.

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This is the start of a collection of video’s that I have found of the best lower ab exercises on the internet.  Note:  Although these are great lower ab exercises, these alone will not get you the the great lower abs that you want.

These lower ab exercises must be followed by compound exercises and proper diet.  The compound exercises will help you expend more calories during and after the workout, hence increases your metabolism.

Following the proper diet will give the most energy possible for each workout and keep you in a calorie deficit zone for fat lose.  Do not fall into the trap that most people do by cutting too many calories.  Make sure that you get on right program.  Click Here for the best diet guide on the internet.

If you are interested in find your daily calorie expenditure.  Calories to lose weight has a FREE calculator to figure this out for you.

The following video is 3 exercises that I strongly recommend for the lower abs.  Vince Delmonte is the creator of the video.  He is the king of building lean muscle for ultimate fat loss.  I would be crazy not to put a link to his website.  You can visit your six pack quest.

I hope you enjoyed the video!  Make sure that you visit the lower ab exercises section of the this site for more information and video’s on getting great lower abs.

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5 Ways to get more energy

There are many things that you can throughout the day to get you more energy.  Just by following these simple steps will be amazed how much more energy you will have.

1. Breath – There are specific breathing techniques that will help you produce instant energy.  You will breathe in on a four count all inhaling with a slight pause between the counts.  Each count will take about ½ of a second.  You will exhale in the same fashion.  During each count you will tap your thumb to one of your fingers.  Move your thumb to another finger on each count.  There are pressure points in your fingers.  When the fingers are stimulated it will help produce more energy.
2. Movement – When you find yourself tired take notice of your posture.  Are you smiling?  Do you have good posture?  Are you walking briskly or slowly?  You are probably not doing any of these.  Stand up straight and take a small walk.  If you are at work, walk to the water cooler.  Walk a little faster than you normally would.  By moving like you have energy, you will actually start to feel like you have energy.
3. Have a Snack – Eating a healthy snack mid morning and mid afternoon can help produce more energy.  Avoid snacks that have a lot of sugar.  They idea is to keep your blood sugars level.  Doing this will keep you from crashing at certain times doing the day.
4. Get Adequate Sleep – Make sure that you get 7 to 8 hours of sleep.  Your body needs this to function properly.  You know what happens if you do not get enough.  If you sleep too much you will have troubles falling asleep and wake in the middle of the night.  It is best to get in the habit of getting up the same time every morning.
5. Make sure that you give your body plenty of antioxidants.  Also include the supplement Quercetin.  Quercetin is a supplement that helps produce mitochondria in at a cellular level in the body.  Mitochondria are what creates and supplies energy to your brain and working muscles.  This will increase your focus, increase your physical endurance, increase your physical power and of course boost your energy.

Try these steps and I guarantee you will have more energy.  If you have trouble finding the supplement Quercetin, you may want to try FRS Healthy Energy.   They are currently giving away a two week supply.

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Lower Ab Exercises

Before leave make sure that you check out the links to some of the best lower ab exercises video’s at the bottom of this post.

One of the hardest things for most people to accomplish is getting great looking lower abs. But it does not have to be that way. Follow the lower ab exercises below. And if this is done with the other fat burning exercises listed you will see drastic results fast.

Lower Abs Diet

But before we get to the lower ab exercises we need to cover a few more things.  The first being a calorie deficient diet.  The first step is to find your Basil Metabolic Rate and multiply that by your active multiplier.  This will give you how many calories you need to consume.  Make sure that you stay away from processed foods and foods that contain a lot of sugar.  Use these guidelines.

• Eat 5 to 6 meals a day
• Drink 8 glasses of water a day
• Drink green tea before noon
• Stick to your calorie intake from the BMR or slightly under
• Purposely overeat once a week (Calorie Shifting)
• Limit or refrain from drinking alcohol

Importance Of Calorie Shifting

Just to touch on two things here.  Calorie shifting is a way to maximize your results.  You see when you restrict the amount of calories that you consume your body eventually adapts to this.  Your body does not like change and will slow your metabolism to avoid further change, as in this case fat loss.

By over eating once a week you trick your body into thinking that you are still consuming the greater amount of calories.  Overall you still are eating a calorie deficient diet.  This means that you get the benefit of higher metabolism.
Just one note on Calorie Shifting.  There are many other tips that can rapidly speed up your results.  I not an export on this subject I am not a nutritionist.

If you really want the maximum results that Calorie Shifting has to offer you need to check this site out.

Lower Ab Exercises

OK, now to the Lower Ab Exercises.  Although lower abs is the same as your upper abs you can put emphasis on the lower portion of the abs.  So when selecting lower ab exercises think of pulling up with your legs.

All the lower ab exercises that I have listed have one thing in common.  This is that we are forcing the hip flexors to contract while performing the lower abs exercise.  Think of this while you perform these exercises.

• Hanging Leg Raises – You either use a pull-up bar or the Roman chair.  Start with your legs straight down lift your legs so your feet are at eye level.  Keep your legs straight.  If this is too difficult bend at the knees.  Hold for 1 to 2 seconds and slowly lower your legs using a count of five.  Stop before your legs are straight down so your abs stay fully engaged.  This also prevents stress on the lower back.
• Abs Bicycling Modified – This can either be done on a foam roll or a bench.  Move your hips to the end of the bench or foam roll.  Your hands can either grab onto the bench or placed on the flow for balance.  Come up to a crunch position and hold.  Pull one knee to your chest.  The another leg is going to be straight and actually be slightly lower than your body.  Make sure your lower back is pressed into the foam roll or bench.  If you feel any stress in your lower back raise your straight leg higher.  Slowly switch the position of both legs.
• Reverse Crunch – This is best performed on a decline bench.  Lie on your back and use your hands to grab where normally you would lock your feet in.  Make sure that your lower back is press into the bench.  There should be no arch in the back.  Pull your knees to your chest making sure that spinal flexion occurs.  Its when the spinal flexion occurs you are truly working the lower abs, otherwise you are mainly focusing on the hip flexors.

Supporting Lower Ab Exercises

Now that you know the basic lower ab exercises you still need to do two other things.  The first is to include other demanding compound exercises.  Compound exercises are exercises that uses more than one joint to complete the movement.  Here are a few to get you started.

• Squat
• Pushup
• Pullup
• Lunges
• Military Press
• Dead Lift
• Bent Over Rows
• Bench Press

These exercises are extremely demanding and it results in a raised metabolism for 12 to 24 hours.  Doing these exercises should get you winded and fatigue the muscles.

Lastly forget long steady cardio.  Intervals are work much better for rapid fat loss.  This is going 90% max for a short period of time and then 50% for a short rest.  You then just repeat.  Other great cardio are sprints and hill running.  The main concept here is intensity.  Its the intensity that will produce the results.

To end this post I want to make sure that you understand that the lower abs exercises that I have list here will not get you the results that you want, it is the combination of the lower ab exercises, diet, strength training and intense interval training.

I hope that this post was informative and I wish you the best of luck.

Check out these Lower Ab Exercises
Lower Ab Exercises Part 1
Lower Ab Exercises Part 2

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How to flatten stomach?

Here are the sure fire ways on how to flatten stomach.

• Lift weights.  By lifting heavy weights you raise your metabolism up to 12 hours and in some cases up to 24 hours.  Trust me when I say that you are not going to expend more calories by doing an hour of cardio.
• Do full body exercises.  If you want to flatten your stomach fast you need to think of exercises that recruit the most muscle fibers.  For example a leg extension may strengthen your quads, squats strengthen your quads, hamstrings,  back and your entire core.
• Sprints are better than long distance.  Since sprints are more demanding it act like a strength exercise.  You are using your muscles anaerobically.  And just like strength training you will get the benefits of a increased metabolism.
• Eat an calorie deficient diet.  You a BMR (Basel Metabolic Rate) calculator to figure out how many calories you need.  Make sure that you add the proper amount for your activity level.  Then make sure that on average you stick around this amount.
• Make you meals at home.  Include each of the food groups.  Stay away from processed foods and sugars.  Stay away from pre-cooked meals.
• Make sure that your workouts progress.  This means either more weights or more reps.  If your reps get above 12 – 15 you need to increase your weight.
• Look for other ways to expend calories.  This could be fidgeting, parking at end of the parking lot, eating spicy foods or drinking ice cold water.

Follow these steps and you will get a flat stomach in no time.

If you would like a more detailed plan on how to get tight abs visit the Tight Abs home page.  Here you find a place to start and give sample six pack workouts.  Good Luck and talk to you soon.

Go To Tight Abs

New Lower Ab Exercises

Now Tight Abs Blog is starting a special section on focusing just on lower abs.   Visit the Lower Ab Exercises for information getting great looking lower abs.

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Note:  Before beginning any exercise program consult your physician.  This is advance program and should not be done for people who just started exercising.

If you want to get tight abs, here is the method that will get you there fast.  This program will take some dedication and discipline.  And take heart knowing that it is only for a short while.  After this initial phase you will need to change your routine.

The secret to get tight abs is intensity.  The problem with intensity is that you only can exercise for a short period of time.  The great thing about intensity is that you maintain an elevated metabolism for 12 to 24 hours.  And in here lies the secret.

The secret is to have 2 short, but intense workouts a day.  You will be working out the about same amount of time total, but you have to face both a morning and evening workout.  You want at least 6 to 8 hours in between workouts.

Here is the routine to get tight abs:

Monday AM

• 5 minute warm-up and
• 5 minute dynamic stretching
• Sprints – sprint for 5 to 20 seconds and then walk for 10.  With each workout try to increase the time sprinting.
• 5 minute cool-down
• 5 minute static stretching

Monday PM

• 5 minute warm-up
• 5 minute dynamic stretch
• Squat and press 3 sets of 10 reps.  90 second rest.  Start holding the dumbbell at eye level and with your palms facing you.  Perform a squat and then push up with your legs.  Just as your legs are reaching a full extension push with your arm and rotate your hands so your palms are facing away from you.  Bring the weight down to the starting point and repeat the process.
• Single arm high pull – 3 sets of 10 reps. 90 seconds rest.  You start out with your feet twice your should length wide.  Toes are pointed at a 45 degree angle.  Perform a sumo squat with your straight down between your legs.  Explode up with legs and perform a single arm up right row.  The weight should stay close to your body and your elbow should be higher than your wrist.
• Forward lunges – 3 sets 10 reps to each side.  Make sure that your thigh goes parallel to the ground.
• 5 minute cool-down
• 5 minute static stretching

Tuesday AM

• 5 minute warm-up and
• 5 minute dynamic stretching
• Jump rope for 20 seconds, rest for 10 seconds, mountain climbers for 20 seconds
• 5 minute cool-down
• 5 minute static stretching

Tuesday PM
You will be performing a tri-set.  Three exercises will be performed with no rest.  You are going to be doing 3 sets of 10 reps resting for 90 seconds.

• Incline dumb bell press
• Bent over row
• Weighted crunches

• Close grip bench press
• Chin ups
• Hyper extensions (use weight if necessary)

• Clapping pushups
• Jockey Row
• Side bends on the hyper extension machine.

Perform super set of these two exercises

• Hanging leg raise
• Russian twist

Wednesday

• 30 to 40 minutes of regular cardio maintaining a 75% to 85% of your max heart rate
• 15 minutes of stretching

Thursday

• Same as Monday

Friday

• Same as Tuesday

Saturday

• Saturday is optional.  You could do another 20 to 30 minutes of intervals.  This is going hard(but not all out) for one minute and light for two minutes.

Sunday

• Rest, you deserve it!

As you can see this is easy program by any means.  But you will get tight abs from this routine.  Follow the routine for 4 weeks.  Each week should be able to increase the intensity slightly.  This is down by either increasing the weight or increasing the length of the hard work times.

I like to wish you the best of luck

Tight Abs Blog

New Lower Ab Exercises

Now Tight Abs Blog is starting a special section on focusing just on lower abs.   Visit the Lower Ab Exercises for information getting great looking lower abs.

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