What are the best exercise for your lower abs aside from crunches?

Question

If crunches are the only way, How often do you have to do crunches before you see results? How many reps and what types of exercises?

Answer 1

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 2

no such thing as the lower abdominals. the rectus abdomins (RA) is a single muscle and you can't isolate part of a muscle.

all of the exercises that the 1st poster stated do not exercise the RA. the primary mover in all of those exercises are muscles of the hip flexors that lie deep underneath the RA. the RA is only isometrically stimulated with such exercises. in regards to exercise any exercise that utilizes a full range of motion of the target muscle will always be superior than another exercise that does not.

don't use localized fatigue as a guide for the mechanics of an exercise. flutter kicks, leg lifts, etc. all cause localized fatigue in the lower abdominal region this is wrongly associated with them working the so called lower abs.

great abs are made in the kitchen not in the gym. to see the entire abdominal wall with out flexing the body fat must be decreased to below average levels. this is accomplished through changes in the diet and by increasing the resting metabolic rate by exercising at a high level of intensity.

Answer 3

leg lifts. lyin flat on back with hands under butt and lift legs straight off the ground

flutter kicks...start out like leg lifts, lift legs 6 in off the ground, and kick like your swimming while keeping your feets 6 inches from the ground

body lifts - lie on back with legs straight up against a wall. reach for your toes raising your head and shoulders off the ground

Answer 4

no such thing as the lower abs

http://en.wikipedia.org/wiki/Rectus_abdominis_muscle