what is a good exercise to strengthen my lower abs?
jamoncita asked:
i notice that doing just plain old sit-ups makes my upper abs stronger, but leaves my poor little lower abs without much muscle tone. and crunches are about the same. i’d like something that does not require any fancy machinery or anything like that. just my bod. thanks for your suggestions!
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i notice that doing just plain old sit-ups makes my upper abs stronger, but leaves my poor little lower abs without much muscle tone. and crunches are about the same. i’d like something that does not require any fancy machinery or anything like that. just my bod. thanks for your suggestions!
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Do this;
Lie on the kitchen floor. Feet up under the bottom of your kitchen cabinet. Knees up. Arms across your upper chest. Raise your back 1/4 up off the floor and hold yourself up for 20 seconds. FEEL your abs shake violently. Do Mon-Wed-Fri.
If you go up higher than 1/4 of the way up, your sides and back muscles are pulling you up. Try it – your abs stop shaking!
If you put your hands behind your head, you are PULLING yourself up.
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after your situps straighten your legs and lift then 90 degrees and open and close them, and then drop them to like 45 degrees and repeat, and then try to lower to them to where they’re like barely off the floor and open and close them from there. watch your back though, don’t let it curve if it does just drop your legs down to where it doesn’t affect your back.
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Try inclined sit-ups much more interesting and painful.
Ya really feel the burn !
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This works great for me:
Lay on the floor.
Lift your torso and your legs up towards each other, bend your knees as you bring them toward your chest.
Keep your hands at your sides.
Lower your torso and your legs, straightening your legs as you lower them almost to the floor.
Repeat.
you can adjust this exercise to work either your lower or upper abs as you need. If you keep your torso raised while working your legs, you’ll work your lower abs faster.
Breathe, don’t hold your breath
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Good for you for looking for simple bodyweight exercises – they’re the best ones for you from top to bottom.
I’d do flutter kicks. Lay on your back and lift your feet up to 6-8″ above the ground. Then start kicking your legs up and down, keeping them straight, but never letting them touch the ground. Do as many as you can. This will work the lower abs and also your hip flexor muscles.
You can also do Hello Dollys – they start similarly to flutter kicks but instead of kicking them up and down, you move your legs out to the side and back to center, always keeping them 6-8″ off the ground. Again, do as many as ou can.
Mix the two together for best results.
Since you’re interested in bodyweight workouts, I’ve included a link to the best bodyweight exercise system I’ve ever seen.
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Oh oh! i know! pick me pick me!!!
I actually wanted the answer for that question 4 months ago
First, u lay on ur back, and u put ur legs straight..u have to hold something on the wall with ur hands, the u touch the wall with ur legs and come back with ur legs as straight as possible..Dont touch the ground…do that as many times as u can do it…That was for the Middle-lower abs…
For lower abs u lay on ur back ur feet perpendicular to the floor..so they are in the air at 90 degrees. u put ur hands on the side of ur body next to ur ass and u push the floor to not move. then ulift ur legs in the air but u ave to force ur back to stay on the ground.Hard to make, but ull get it when u do it. Good exercise!