I've been doing crunches with legs 90 degrees upwards but it doesn't seem to help me build lower abdomen muscles. Leg lifts and crunches have only been useful for the upper abdomen.
2006-10-18 03:55:45 · 9 answers · asked by someone 1 in Health ➔ Diet & Fitness
feel the inside of your thigh close to the pubic area. there will be a muscle that feel like an egg. it hurts when squeezed between the fingers (it might take your breath away if someone else squeezes it - but you might have to do it to find it). massage this muscle 'til it goes away. now do your exercises.
to make sure you have the right spot:
stand up and bend over at the waist. fingers to the floor. see how far down you can go.
now, massage that muscle well. (it's actually more like a pressure point)
stand up again and bend over to touch the floor. you will go all the way down. this is how you know it's working.
2006-10-18 04:07:53 · answer #1 · answered by Anonymous · 0⤊ 0⤋
If you want to make your stomach flat, then you need to follow a proper exercise, diet schedule and get sufficient sleep. You need to get the right proteins, carbohydrates, fibers and vitamins daily in your diet. There is no magical formula to make the tummy flat; exercise and hard work is the only way to make your tummy flat.
Diet:·
Intake Low carb diet·
Do not consume foods high in sugar content·
If possible do not eat junk food. If you need to eat junk food , consume less ·
Eat low fat food and avoid fried foods·
Drink fruit juices and plenty of water·
Eat lots of green leafy vegetable and fruits
Exercise: Jogging is the best exercise to start with. You need to jog for at least 20 minutes before you start doing the tummy exercises. Tummy crunch or sit ups is the best exercise for your stomach. Do the tummy crunch in different variations. The more the repetitions, the more strength for your tummy muscles. Swimming is also a good exercise for the whole body. Some yoga poses also help in strengthening the upper and lower part of the tummy and also increase the flexibility of the stomach muscles. Sleep: Sleep is a necessity for rest, relaxation and recuperation. You need to get a good sleep, to recharge your muscles after a workout. On an average an adult needs around 8 hours of sleep. If you rest for fewer hours, the risk of becoming overweight increases.
2006-10-18 06:29:09 · answer #2 · answered by gree c 3 · 0⤊ 0⤋
What do you mean by "train" ?Are you trying to strengthen your transverse abdominals in order to suck your lower stomach in, to improve a sport or are you talking about a layer of fat covering your lower abdominals which you need to get rid of to have a flat stomach?
Any core type training (planks, ball rolls, most Pilates moves) will work your transverse while leg lifts work primarily the hip flexors and crunching type movements work primarily the rectus abdominus group (6 pack muscles)
If you are holding body fat in the lower ab area this is accomplished with removal of total body fat (remember, you cannot spot reduce) This means a program which includes cardiovascular and proper nutrition to strip the fat along with a resistance program for the rest of your body.
You can go to the fitness toolbox for a huge variety of tools to help you calculate caloric needs and expenditures. There are also several articles regarding core training and some other things which you will find helpful
http://mypersonalfitnesscoach.com/FRfitnesstoolbox.html
2006-10-18 04:08:22 · answer #3 · answered by My Personal Fitness Coach 3 · 0⤊ 0⤋
Leg lifts and reverse crunches focus more on the lower abs. Try the captains chair for an intense lower ab exercise.
2006-10-18 04:01:57 · answer #4 · answered by Blue 7 · 0⤊ 0⤋
Lay on the floor with your hands under your hips. Lift your feet off the floor about 6 inches. Keep your legs straight. As your feet are lifted, spread your legs as wide as possible, then bring them back together, lower to about an inch off the floor, lift back to 6 inches and repeat the process.
Do this every morning, or whenever you exercise, for about 20-30 reps. Take breaks as necessary. This worked for me in college.
2006-10-18 04:05:30 · answer #5 · answered by Traditional Gal 2 · 0⤊ 0⤋
Pilates! I swear by them. they have done more for my tummy than any amount of crunches sit ups. Try a class at your gym.
You'll love them and you'll start to feel the results almost immediately!
2006-10-18 04:00:23 · answer #6 · answered by Steph 5 · 0⤊ 0⤋
Sit ups
2006-10-18 03:57:37 · answer #7 · answered by bor_rabnud 6 · 0⤊ 0⤋
reverse crunches
2006-10-18 04:03:03 · answer #8 · answered by texastweeter 2 · 0⤊ 0⤋
just keep doing what you have been doing,and you will start seeing results,you just dont get results in a couple of days.
2006-10-18 04:28:03 · answer #9 · answered by Anonymous · 0⤊ 0⤋