Saturday, June 1, 2013

A few exercises to help you work your lower abs for better definition

Getting definition in your lower abs can be the biggest challenge of getting great abs. Here are some exercises to help you work your lower abs for better definition.

Exercises For Lower Abs
by Jackie Burgmann, author of “Hot at Home” – The Transformation Solution for People Who Hate The Gym

Sexy abs are elusive. You can work for hours on your abs trying to get definition in your abdominals, but wind up getting nowhere except FRUSTRATED.

It can be confusing. If you do the work, you should reap the rewards, right?

There are two very important details you must know when trying to find your six pack, or at least get a toned, tight tummy.

It’s unfortunate that neither of these pieces of information seem to be common knowledge.

The first one is that you can’t out-train a bad diet.

The other is that spot reduction is a myth.

What this means to you as someone who is trying to get definition in your abs is that you can do as many crunches and other ab exercises as possible in any given day but unless you are working at stripping the fat off your body OVERALL, you can achieve ripped abs but they will still be hidden under a layer of fat.

Abdominal exercises alone do not burn belly fat.

If fat loss is your goal always incorporate strength training and some form of steady state or interval training cardio workouts into your routines for optimal fat burning results.

But remember: if you’re eating back all the calories you’re burning with your workouts, your abs will never show definition because you won’t be able to get your overall bodyfat low enough for them to show.

So, if you’re watching your caloric intake and working with weights and proper cardio to get the fat off your body as a whole, you’ll want those ab muscles to be in excellent shape so that once the fat is off they’ll shine through in all their glory.

And since the lower abs are the most challenging of all the ab muscles to get definition to show, here’s a few great exercises to work those lower abs to get them ready for their ‘unveiling’.

1. Reverse Crunches

Lying supine (face up) on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, bend your hips and legs each to a 90 degree angle so that your calves are parallel to the floor.

Using your ab muscles, lift your legs slowly up and curl your body until your knees reach your nose.

Curl slowly back until your legs are again bent at a 90 degree angle and calves are parallel to the floor.

Repeat as many reps as possible.

2. Bicycle Crunches

Lying on your back, again face-up on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow.

Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion.

Remember to push your straightening leg straight out away from your body not up into the air, keep it as close to the ground as possible without resting on the ground.

Repeat as many as possible.

3. Hip Lifts

Lying supine on the floor raise both legs so the bottoms of your feet are aimed straight up to the ceiling.

Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body.

Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible).

Do not let your chin touch your chest, strive to always keep your eyes on the ceiling. Do not pull on your head with your hands but instead force your stomach muscles do the work to raise your upper body.

Repeat as many as possible.

4. Leg Thrusts

Similar to Hip Lifts, this one takes it one step further.

Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body.

From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling.

Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling.

Then lower your hips and return your legs only as far as the 45 degree angle.

Your legs should never go closer to the floor than the 45 degree angle and should stop in each position before moving to the next (rather than making it a fluid motion).

Repeat as many as possible.

All of these exercises should be done in a slow and controlled manner. Do not rush through any of these exercises. Be very methodical in all your motions.

Also: if you are feeling any undue stress on your lower back while doing these exercises check your form. Your back should remain flat against the floor or mat at all times. If your form is good and you’re still experiencing undue stress in your back from these exercises then it’s a good idea to see your doctor. I also suggest researching and incorporating some lower back strengthening exercises (like back extensions) into your routine before continuing with these lower abdominal moves.

Incorporate the exercises mentioned in this article into your workout and keep an eye on your caloric intake to help get the fat off and before you know it you’ll be showing off that tight, toned, flat tummy at the beach.

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Jackie knows what it takes to get a flat, toned tummy. If you want more tips, tricks and workouts like these, grab her “Hot at Home” Body Transformation Solution now.

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