How do i get the bottom part of my abs to be more tone?

Question

I have been working at home on my abs for a month in a half, im starting to see some difference on the top part of the abs but the bottom part are showing no tone. I have been eating right lots of protein and water, and cardio once a day. My work out consists of about 100 crunches a day for 5 days and 50 sit ups. What kind of work out can i do at home to work the bottom part of the abs. There has to be something to focus on the bottom part and i know somebody had the right answer.

Answer 1

The two I like are both a form of leg lifts.

1. Lay on a flat bench or the floor. If on a bench, grip the bench above your head. With your butt on the ned of the bench, put your feet out straigt and raise them to a 90 degree angle above you, lower and repeat without touching the floor. Try not to arch your back. These are possible on the floor too, but it is harder, keep your hands by your side and use them to help keep your back flat on the floor.

2. Hanging leg lifts. Hang from a bar or use those straps that hold your arms. Pull your knees up as high as you can towards your chest, lower and repeat. For an advanced form of this, keep your legs straight and raise them out in front of you to a 90 degree then repeat.

Answer 2

"Mama" may have it right, but you can also do this if you have an exercise mat, put it on the parlor floor, lie down and grab under the couch. I find this the most difficult exercise to do and don't do it regularly. Unfortunately, my lower abs show it. Maybe your inquiry will give me some incentive to take my own advice.

Answer 3

First, try lifting your legs when you're doing your crunches. Start with them up halfway bent then end with them straight up. Also, do leg lifts while in the crunch position. When you're standing do side to side twists and tighten the stomach.

Answer 4

Lay down, and lift your legs straight up and lower them slowly. Do again swinging to the left, and then the right. It's hard to do unless you wrap your arms around someone elses ankles for support, but it works.

Answer 5

I know one exercise, but it is hard. Lay on your back. Raise your legs straight up into the air and forcefully push your butt into the air like you are trying to jump up to the ceiling! It works, but like I said it is hard to do.

Answer 6

Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Answer 7

try the ab lounge it really does work and you can have it in your bedroom

Answer 8

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals

exercise pictures and video's for abs

Answer 9

do high kicks and stuff like that...