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

Lower Ab Exericses Part 1

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