How effective are sit ups for toning the lower abs?
Sweetheart asked:
My abs usually stay very toned with very little effort on my part, however, I have been slacking off with my exercises and my lower abs are not as toned as they usually are. The only exercises that I do are sit ups and crunches. I was just wondering exactly how effective sit ups are for the lower abdominal muscles because that seems to be my problem area now.
I don’t need to lose weight, but thanks for the answer, I just need to tone a slightly untoned area on my lower abs.
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My abs usually stay very toned with very little effort on my part, however, I have been slacking off with my exercises and my lower abs are not as toned as they usually are. The only exercises that I do are sit ups and crunches. I was just wondering exactly how effective sit ups are for the lower abdominal muscles because that seems to be my problem area now.
I don’t need to lose weight, but thanks for the answer, I just need to tone a slightly untoned area on my lower abs.
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sit ups r good 4 buildin up ur thighs and shapin ur butts…………..but 4 abs cruches with a little jog around early in d mornin will give u a perfect ab………..i have made a 6 pack by tat only
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There are many exercises that can be included in any lower abdominal workout.
However, to help etch out the lower portion of your 6 pack abs, we will concentrate on three key movments: a hanging leg/knee raise movement, reverse crunches, and hip thrusts.
Hanging Leg/Knee Raise
The most effective exercise for targeting your lower abs specifically is the hanging leg raise. There are several variations of this movement. The most effective is hanging from a pull-up bar and slowly raising raising you legs until they are slightly higher than parallel to the floor. Your pelvis should rock forward slightly. It is important to limit swinging in this exercise. You want your lower abs to perform the work, not the momentum from your swing.
An important note about the hanging leg raise is that it may cause back problems similar to a straight leg sit-up. Therefore, if you choose to do hanging leg raises, your back should remain in a neutral position as much as possible.
An alternative to this exercise is the hanging knee raise. It is performed in a similar manner to the hanging leg raise, except that the knees remain bent. You should lift your legs as close to your chest as possible, again alllowing your pelvis to rock forward during the movement.
For those of you that have trouble with shoulders or grip strength when hanging from the bar, you can use the captain’s chair in your lower ab workout. Again, make sure that the motion is slow and controlled and that you don’t swing while performing this exercise.
Reverse Crunch
The second exercise in our lower ab workout is the reverse crunch. To do the reverse crunch, lie flat on the floor or a workout bench. Cross your feet. Keeping your knees bent, raise your legs until your thighs are perpendicular to the floor (your thighs and knees will form a right angle). From here, press your lower back to the floor and contracting your abs. This should cause your knees to rotate toward your chest. Lower your legs back into the starting position with thighs perpendicular to the floor and feet crossed.
Hip Thrust
The final exercise in the lower ab workout is called a hip thrust. Again, lie on the floor or exercise bench and cross your feet at the ankles. Keeping your legs straight, lift them so that they are pointed toward the ceiling (above your hips) throughout the entire movment. With your legs pointed toward the ceiling, raise your hips off the floor several inches by contracting your abs and pressing your lower back to the floor. As with any ab exercise, you should be slow and deliberate and control the movement as much as possible.
Check out Flat Stomach Exercises for more information on getting those 6-pack abs. Also check their Lower Stomach Exercises section for more great execises for your lower abdominals.
What is the Lower Ab Workout Plan?
Perform this workout 1 to 2 times per week, allowing at least 2 days (48 hours) of adequate rest between lower ab workouts.
Best Ab Workout – Intermediate/Advanced Lower Ab Workout
Exercise Sets Reps
Hanging Leg/Knee Raise* 3 15, 15, 15
Reverse Crunch 3 15, 15, 20, 20
Hip Raises 2 To Failure
*Exercise can be performed hanging from a chin-up bar or while using the captain’s chair apparatus.
This routine is an intermediate/advanced workout. There are 8 sets of lower ab exercises to help you sculpt your 6 pack abs.
One more important (perhaps the most important) note. Unless you undertake a rigourous nutrion and exercise program designed to burn fat, you will not see your 6 pack abs. You must burn the fat that covers your abs before they will be visible. This means you need a body fat percentage of about 10% for men and about 14% for women.
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do leg lifts.
lay on your back with your hands under your bottom. lift legs to a 90 degree angle, and slowly lower them to about 6 inches off of the floor, then lift again.
do 3 sets of ten each night, and add on when you feeel more comfortable