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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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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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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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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For a limited time I am having some personal trainers ready to answer your lower abs exercises and lower abs workout questions. They are only responding to the questions on the lower abs workout post. Make sure you post your question in the comment section. They will respond usually in 24 hours. Make sure you give it a try.

Click Here To Get You Abs Workout Questions Answered

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.

Click the Link below

http://www.tightabsblog.com/calorie-shifting

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 understand that is is difficult putting an effective abs workout together. There is just so much information and it is frustrating trying something for weeks just to get no results.

The key to great looking abs is finding something that has been proven to work, have faith that it will work and then commit and follow that routine. Most people stay in the trying to find the routine stage.

I want you to stop wasting your time. Here is a program that is proven to work. It follows the principles that I have laid out for you here in the post.

This is a step by step program. You start where your current fitness level is at. Once you are able to complete the advance routine you will have defined abs.

Men – Click Here For Defined Ripped Abs

Women – Click Here For Sexy Firm Abs

Thanks for reading.

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