how to work out lower abs?

  • Posted by a hidden member.
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    Feb 09, 2013 6:30 AM GMT
    This area is so hard to get exercised.

    I can feel and see the change of my upper abs. It's getting thicker.

    But lower abs. Still the same.

    Any advice?

    images?q=tbn:ANd9GcQwnGm0tSQPgGhAIoj9VB7
  • Posted by a hidden member.
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    Feb 09, 2013 1:10 PM GMT
    Incorporate reverse cruches into your core routine if you are not already doing so. Make sure you are doing enough CV work.
  • Posted by a hidden member.
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    Feb 09, 2013 1:12 PM GMT
    Hanging leg raises and windshield wipers.
  • Posted by a hidden member.
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    Feb 09, 2013 2:41 PM GMT
    The abs are a single muscle. It's fun to do different exercises but you can't really isolate upper vs. lower.

    More likely you have more fat over your lower abs than your upper. I have that issue too so I get it. icon_biggrin.gif
  • Medjai

    Posts: 2671

    Feb 09, 2013 4:23 PM GMT
    Sungod17 saidHanging leg raises and windshield wipers.


    Start with leg raises. Windshield wipers are a touch advanced for a beginner...

    The areas that you circled are specifically your hip flexors. Reverse crunches, leg raises, hanging leg raises, bicycles, GHD sit-ups, heavy decline crunches, etc. these should all work that area. Lower abs specifically are difficult to target, but if you keep a tight core and have good form, they'll be hit by those exercises too.
  • MidwesternKid

    Posts: 1167

    Feb 09, 2013 4:24 PM GMT
    The P90X ab ripper workout has done wonders for me. Rips my stomach up every time and it feels amazing. I would recommend that.
  • Medjai

    Posts: 2671

    Feb 09, 2013 4:26 PM GMT
    MidwesternKid saidThe P90X ab ripper workout has done wonders for me. Rips my stomach up every time and it feels amazing. I would recommend that.


    While I find his... Unique enthusiasm difficult to stomach, I have to agree. It's 15 minutes of ab hell, and it does work.
  • cmatador

    Posts: 38

    Feb 09, 2013 4:28 PM GMT
    Leg raises
  • GPalms

    Posts: 5

    Feb 09, 2013 4:32 PM GMT
    jackbennett saidIncorporate reverse cruches into your core routine if you are not already doing so. Make sure you are doing enough CV work.


    after reading your post i just googled it, never heard of this before. Thanks
  • CuriousJockAZ

    Posts: 19119

    Feb 09, 2013 4:46 PM GMT
    The best I have found to target lower abs are "FLUTTER KICKS"...




    and "HANGING KNEE RAISE"


  • Posted by a hidden member.
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    Feb 09, 2013 4:58 PM GMT
    MidwesternKid saidThe P90X ab ripper workout has done wonders for me. Rips my stomach up every time and it feels amazing. I would recommend that.


    P90X costs so much!
  • Medjai

    Posts: 2671

    Feb 09, 2013 4:59 PM GMT
    gayusasian82 said
    MidwesternKid saidThe P90X ab ripper workout has done wonders for me. Rips my stomach up every time and it feels amazing. I would recommend that.


    P90X costs so much!


    Psst. Not on BitTorrent... I would never encourage you to use illicit sources. I'm just mentioning their existence.
  • Posted by a hidden member.
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    Feb 09, 2013 6:12 PM GMT
    The circled areas in your photo cover more of the external obliques (and internal), and hip flexors. Lower abs also can work obliques depending on what they are, and this was discussed in other members' posts. You can Google external and internal oblique exercises, and hip flexor exercises to find out more about what you are looking for.

    Planks are also good. Check this guy out. You can make it harder by raising your free leg up high. Keep your abs tight flat, back flat like a board (plank), and don't slouch.

    http://youtu.be/NXr4Fw8q60o
  • Posted by a hidden member.
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    Feb 09, 2013 9:20 PM GMT
    timct said

    Planks are also good. Check this guy out. You can make it harder by raising your free leg up high. Keep your abs tight flat, back flat like a board (plank), and don't slouch.

    http://youtu.be/NXr4Fw8q60o


    I am kinda doing this exercise, but a little different.
    In the beginning, I can feel the tension in my abs.
    After the first several work out, I can't feel anything. No pain. No gain.
  • Posted by a hidden member.
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    Feb 09, 2013 9:31 PM GMT
    Hanging leg raises seem to work the lower portion of the ab muscle well.

    But if you want your abs to show, do more cardio, eat more fiber, and watch your overall caloric intake.