how do i work my lower abs to get good results?

Question

i can work my upper abs fine but its the lower abs i cant target as well

how can i work my lower abs where i can really feel it and get great results?

Answer 1

roman chair lifts- there should be a machine in your gym that looks like a chair with no bottom, you hold yourself up with your arms and back against the pads, then slowly bring your knees to your chest. focus on using your lower abs, dont swing your body using momentum.

hanging leg raises- pretty much the same concept, except hang from a pull up bar. slowly bring your knees to your chest. this is pretty advanced but try it out. try not to swing back and forth.

leg lifts- lie on the floor with your hands by your sides, with your legs together, slowly lift them from the floor until they make about a 30 degree angle with the floor. bring them back down. if this is too hard, put your hands under your butt.

ball leg lifts- same concept, except grab a big workout rubber ball betwen you legs, kind of between your shins/ankles. slowly raise the ball from the ground with your legs until you make a 90 degree angle. bring them back down slowly and repeat.

knee-ins- find a decline sit up bench and set the incline high. grab the handles thatwould hold your feet if you were doing sit ups, with your hands (i.e. you should be sitting backwards on the bench, your head at the incline point where your feet would be if you were doing sit ups) With your feet together, slowly bring them up and then bring your knees into your chest. until your torso raises a bit off the bench. slowly go back down and repeat.

all these exercises work real well. do 3 sets of 10 reps with some of these and youll really feel it.

Answer 2

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RE:
how do i work my lower abs to get good results?
i can work my upper abs fine but its the lower abs i cant target as well

how can i work my lower abs where i can really feel it and get great results?

Answer 3

there is no such thing as the lower abdominals. the rectus abdominis is a single muscle and muscles either contract as a whole or they do not contract at all. because of this you can not target part of a muscle. to see the lower portion of the rectus abdominis with out flexing you must decrease the body fat percentage low enough to get the desired results in that area

Answer 4

sit on the floor, several feet away from, but facing a mirror. lay down on the floor on your back with you legs up at a 90 degree angle and you feet flexed as far as possible trying to pull your toes back to your knees. place your hands, palms down, under your lumbar area. (this will helps your lower back stay on the floor) pull your belly button in to your spine.

now start to either scissor, or bicycle (keeping it rather small and thinking of pushing your heels out rather than the normal bicycling motion), your legs. do about five keeping your legs at the 90 degree angle. then slowly, keeping your lower back on the floor and your belly button pulled to your spine, lower you legs until its hard for you to hold your stomache and your back, continuing to either scissor or bicycle. after about 10, try to lift your head to see yourself inthe mirror. continue for at tleas another 10-40. do this every day

at the beginning it may just be easier to lower your legs as far as possible, keeping your lower back on the floor and your belly button pulled to your spine and your feet flexed, and then lifting them back up to 90 degrees. do that about 20-50 times each day

Answer 5

do jackknifes

life ur whole body up

detailed= u lift ur legs in the air as well as u head as in situps

and u will definatly FEEL THE BURN