How to exercise lowest two abs?
July 27th, 2010
I am interested in exercising my lowest two abs, the ones below my navel. What exercises are good for those? I am currently doing crunches and reverse crunches (aka leg lifts), and those both supposedly exercise all of the abs, but I have alot of definition on the top ones, a little bit on the middle ones, and pretty much none on the lower ones.
By the way, I am a 15 year old male and I am not, nor have ever been, overweight. No fat on my stomach.
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The entire rectus abdominis contracts at once. All exercises that work the rectus abdominis work all parts of the rectus abdominis equally. You have to keep at it, though, since the lower ones are covered with more fat. The upper abdominal bellies always have superior definition to the lower ones as a result.
Just keep at it.
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I do six inches, lay down and lift your legs six inches off the ground and hold until it hurts, and repeat 2 or 3 times, thats what i do
Contrary to popular belief, the definition of one’s abs has little to do with how hard one trains, hence the maxim: "Abs are made in the kitchen, not the gym."
In other words, the way you eat and your level of body fat are far more powerful determinants of your upper- and lower-ab definition than your lifting/exercise regimen. Also remember there is no such thing as spot reduction, so if you have a layer of fat covering your lower abs, they will never show no matter how many ab-targeted exercises you do.
That said, lower abs are one of the most stubborn muscles to tone up. You have to hit them hard and heavy, up to 2-3 times per week, but go for quality over quantity. I’ve listed the exercises I do for lower abs below and included links to step-by-step instructions on how to do them. Hope these help you get your coveted 8-pack…
–Hanging straight-leg raise http://www.womenshealthmag.com/fitness/hanging-straight-leg-raise
–Weighted Decline Sit-Ups (the steeper the decline, the more intense the focus on the lowest abdominals) http://www.exrx.net/WeightExercises/HipFlexors/WtDeclineSitup.html
–Captain’s Chair Knee Raises (for maximum results, start with your knees at a 90-degree angle and bring them as close to your chest as you can and lower them only until your thighs are parallel with the floor. Keep a tight, slow range of motion. Go for 3-4 sets of 20-30. You should hit failure on the last set).
http://exercise.about.com/od/abs/ss/abexercises_2.htm