why is it when i do abs exercises?

Question

i can only feel pain in the top abs, im trying to target the lower abs i do crunches and situps but doesnt seem to work the lower abs.

Answer 1

do leg lifts dummy. there are two parts of the abdominal: they upper and the lower. you're working out the upper by sit-ups and crunch. now do lower by leg lifts or go hang on something as if you are doing pull-ups and just bring your knee up to your chest and down and back up and so on.

Answer 2

Although the rectus abdomis muscle is one sheet, it is split into segments. It's main function in movement is to draw the pelvis and the ribcage towards one another. Performing crunches draws the ribcage down towards the pelvis and the lower portion remains relatively unmoved - so the upper segments are doing the bulk of the work.

To target the lower portion of the abdominals, you need to perform the reverse action (reverse crunches, or reverse curls), in which the upper body remains fixed and the pelvis is drawn up towards the ribcage.

Leg raises is a similar exercise when performed correctly - but most people get it wrong, believing that lowering and raising the legs from the floor up to about 90 degrees through the hips is somehow involving the abs in movement. This is wrong - the abdominals play some part in helping hold the legs extended, but are not involved in the movement until the pelvis is pulled off the floor and the legs go past the 90 degree point back towards the head.

This is a lot easier to demonstrate than to explain on here.

Whatever you do, don't start off with straight legged leg drops/lifts like some muppet above me has suggested - you won't do much for your lower abs and you are likely to injure your back unless you already have good core strength - and I'm guessing by virture of you're asking this question, you're not quite there yet.

Answer 3

It's very difficult to 'target' your lower abs with the standard ab exercises like situps, crunches and leg lifts.

Leg lifting uses the 'Hip Flexors', which pull your thigh bones towards your spine, so they won't activate your lower abdominal muscles if these are not also activated by the crunches you do.

(Everybody's body is different; if you have relied on using your upper abs a lot, they will be 'taking over' work from your lower abs. You'll need to re-educate your whole abdomen if you want to get more work out of the lower abs!)

PILATES is good for targeting the different parts of your abdominal system (actually your whole WAIST, which is more integrated and interdependent than sports anatomists like to think). The teacher will show you how to balance the work that the different parts are doing, and how to work each part best for the improvement of your whole 'body core'.

What your Lower Abs actually do, is pull your pubic bone up towards your belly-button (or your BB down; your upper abs pull your ribs down or your BB up). So any dancing that involves a lot of hip-thrusting (forwards, not back) will work them. SALSA is pretty good for these movements, and so is BELLY-DANCING.

Answer 4

Lower abs are the most difficult to work. You need to do specific exercises to target them. Sit ups and crunche focus more on uppder abs, as you have already noticed.

Try doing leg drops. Lay on your back, pull in your rib cage and lift your head and chest off the floor. Then, bring your legs up straight and lower them as close tothe floor as you can before you are arching your back or losing proper form, then raise them again.

Another really great one is laying on your back, pull in your rib cage and lift yourhead and and chest off the floor. Lift your legs slightly off the floor and make small circles with both of them going either way. In this position you can also criss cross them.

Revers crunches are also really good.

Here is a website that has specific lower ab exercises. It also talks about why sit ups aren't that great for you and how you can target certain ab areas. http://www.karott.com/taichi/training/ab_exercises.asp

Answer 5

when you strengthen the muscles in your upper abs to the point that they don't hurt anymore, they will be able to work more easily and when you do ab work you will then be able to concentrate on the lower abs. As you continue to improve strength of muscles you will be better able to use the right ones by trying form and concentration. Keep at it. Do all kinds of ab excercises. Stand with weights in each hand at your sides and bend from the waist from side to side, do twists, crunches, leg raises, side sit ups, victories, and one more really good one, get like you're going to do push ups, belly down, and toes supporting weight of legs, and instead of keeping your arms straight under you, rest your weight on your forearms with your hands joined and your elbows apart. And just hold it, be sure your back is straight. You'll feel all kinds of abs working for you.

Answer 6

You will need to incorporate your legs to really "feel" the lower abs. Remember the abs are one big sheet of muscle, upper and lower is connected. You are working the lower ones, but you can isolate them better by bringing your legs into the exercises.
Type in your search engine "lower abdominal exercises" and you'll find plenty or just "abdominal exercises". It's easier then trying to explain them all here!

Answer 7

You gotta do some kind of ab exercises involving the legs. Like lay on your back and cycle your legs for a while. Or keep them as straight out as they can go. and raise them up and down. You'll feel it in the lower abs

Answer 8

probably because you're only doing one part of it...try reverse. instead of lifting your upper body, lift your lower body using your ab muscles. ie. you know the crunch position right, then use your ab muscles to move your knees closer to your chest similar to when you try to 'crunch' your abs from your upper body, only the other way around. if this is too easy, extend your legs then lift them up with your lower abs. i think the best is cruches mixed with 'bicycle-style'. this works all ab muscle areas: top, bottom, obliques...phew! that's hard work, it's great though. you do this by doing crunches plus cross action, trying to have elbows touch opposite knee.

but for lower abs, another simple one is lie straight on your back and slowly lift one leg up with your abs muscles then slowly bring it down repeat with other leg. if this gets too easy lift both legs up slowly, then down again. make sure your movements are slow and controlled. again, if this is getting too easy, then lift one leg then down but not quite touching the floor, then do same with other leg, still not touching the floor. sort of like a 'scissor' action, except instead of sideways its up and down.

hope this helped...

Answer 9

Do leg lifts - lie on the floor and put your hands to your sides and lift your legt straight up and keep them straight and together. Slowly bring them down towards the floor and then up again, when you get to the up position lift your bum and try to keep the legs straight up sot back towards your head and repeat. Make sure you don't arch your back, in the down position. Keep your back flat towards the floor.

Another one is to jump lifting one knee high at the time and heep your core straight as it works wonders for your lower abs and will work your legs as well.

Answer 10

i had the same exact problem but while i was going through my magazine i saw this exercise and i said heck why not try it cause everythings worth a shot so i did and it works and makes my stomach sore which is good i guess but you lay on your back with your legs up like your going to do crunches and take your right arm and lift up your left leg and reach toward your toes then do the same for your other leg its tones the ower part of your stomach and your sides as well