How do i build my lower abbs?

Question

building the upper abbs is fairly easy, but how do u aim to workout the lower abbs, the normal situps and crunches, doesnt seem to work.

Answer 1

Dee is right. The "Abs" are really one elastic muscle that runs from under the rib cage to the hip area. It is banded by other tendons that cross over it--giving the "six pack" look, but it's really one muscle. But there are supporting muscles on the sides and bottom that help define the mid-section, and that is probably what you are asking about. The best exercise by far is hanging leg lifts, preferable performed while hanging from a pull up bar. Don't swing your legs, just start by lifting your knees toward your chest. When that becomes easy, start to extend your legs--again, no swinging--and keep the head and shoulders upright and in line with your spine.
To "see" the abs, for guys at least, takes a body fat percentage of 10% or less, so it's possible to have a strong core and not see it since a normal athletic male will still have a body fat percentage of over 10%. Check men's health magazine's website for some good tips--they are trying to sell the mag, but they have good exercise advice.

Answer 2

Standard Crunch:
Lie on back with knees bent. Lift your shoulders off the floor, concentrating on moving your ribs towards your hips. Pretend a grapefruit is under your chin so you don't move your head. Easier: hands on chest. Harder: Hands on sides of head, but don't pull on head. Hardest: Hands straight out above head. Go slow and keep breathing. Try 2 seconds up, hold for 2 seconds, then 2 seconds going down.

Reverse Curl:
This targets the lower fibers of the front abdominal muscle and also the side abdominals. Lie on your back and bend your knees toward your chest as far as is comfortable, keeping hips on the floor. Contract your abdominal muscles to lift hips off the floor and bring knees toward chest. Don't swing your legs! Concentrate on using your abs to lift your pelvis toward your lower rib cage. Go slow and keep breathing. Easier: Hands on floor. Harder: Elbows on floor, hands in air.

Combination Crunch:
Do the standard crunch and the reverse curl at the same time. If you need a challenging ab exercise, this will work great.

Ab Exercises on the Ball
There are some legitimate ab products like the exercise ball (aka swiss, gym, stability ball, Fitball), which has been used by physical therapists for decades. It's one of the safest and most effective training devices for the abs and low back. Lying on the exercise ball, your hips curve down so you start your exercise at a greater range of motion than you would lying flat on the floor. This means more of the abdominal muscle gets trained.


Also visit www.bodybuildingforyou.com It suggests leg raises as exercise for building the lower abdomen

Answer 3

There are not such thing as lower abbs. The abbs are one muscle running from the bottom of your ribs and sternem to your pelvic bones.

Chances are you need to loose body fat. People tend to have more fat on their lower stomach and loose it there last.

Just keep working your abbs with lower reps and higher weights but add cardio and diet.

Answer 4

Lay down, put your hands underneath your butt, and lift your legs together to about 30 degrees. Repeat.

Lay down, stick your legs out and pull them towards your body, keeping them just off the ground the entire time. Upper body stays in the 'crunch' position with your arms behind your head the whole time. Repeat

Answer 5

Crunches!

Answer 6

Leg lifts. 1.) lay on ur back.
2.) and hold up ur legs 6" from the ground........ 3.) Then, lift them up another 6".
4.) Then, go back to step 2.)
Do a little more every other day. that shuld work.
By the way. U also have to put ur hands under ur tial bone when u lay on ur back.

Answer 7

Making luv

Answer 8

doing crunches.

Answer 9

crunches

Answer 10

squat thrusts