Very weak lower abs

  • SFTigger

    Posts: 34

    May 30, 2013 1:01 AM GMT
    I've been following the muscle-building 12-week program. I have noticed that most of the exercises I do reasonably well. However, there are a few that are, essentially, impossibe for me to accomplish:

    leg lifts, decline roll-ups.

    It seems that I have very weak lower abs.

    Does anyone have tips on improving strength in the lower abs?
  • Posted by a hidden member.
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    May 30, 2013 5:08 PM GMT
    Keep doing them.
  • Posted by a hidden member.
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    May 30, 2013 5:26 PM GMT
    I'm sure you already know this by try (when in a Captains chair) lifting up a 10 lbs dumbbell just to give your lower abs more resistance.
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    May 30, 2013 5:28 PM GMT
    Core Workout:

    Try:

    Plank Movements - search here in the website on proper technique, try to stay in Plank position for at least a minute and increasing. Do this 3 times for at least a minute and then increasing to two minutes, at first it will be difficult you will commence to shake and even burn out and not complete...keep at it, place your mind that it can be done and push through the trembling.... but in time it will strengthen you middle section area and you will be able to do other abs workout with a breeze.

  • Posted by a hidden member.
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    May 30, 2013 5:52 PM GMT
    I want the guy in the video above to plank with me. icon_eek.gif
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    May 30, 2013 6:06 PM GMT
    msuNdc saidI want the guy in the video above to plank with me. icon_eek.gif


    Is it weird that without even clicking on the vid or reading your comment, my brain went to the EXACT same place? haha
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    May 30, 2013 6:08 PM GMT
    msuNdc saidI want the guy in the video above to plank with me. icon_eek.gif


    scott herman's a babe! and his workout vids are decent.
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    May 30, 2013 9:40 PM GMT
    Hand to foot swiss ball passes are tough to beat for working the lower abs. Anybody can do one but to do 50 in a row with good form would challenge almost anyone.
  • SFTigger

    Posts: 34

    May 30, 2013 9:55 PM GMT
    Thanks for the pointers. I guess I was asking: Where do I start if the strength I have isn't sufficient for the typical exercises?

    I like the plank idea. (Ouch, will be miserably sore! But what the hey!)

  • SFTigger

    Posts: 34

    May 30, 2013 9:59 PM GMT
    In other words, I can't even do 1 rep of leg lifts in a Captain's Chair on bodyweight alone. How do I get to the point that I can?
  • Montague

    Posts: 5205

    May 30, 2013 10:00 PM GMT
    SFTigger saidIn other words, I can't even do 1 rep of leg lifts in a Captain's Chair on bodyweight alone. How do I get to the point that I can?


    Are you trying with bent knees or straight leg?
  • MikeW

    Posts: 6061

    May 30, 2013 10:06 PM GMT
    SFTigger saidIn other words, I can't even do 1 rep of leg lifts in a Captain's Chair on bodyweight alone. How do I get to the point that I can?


  • gwuinsf

    Posts: 525

    May 30, 2013 11:56 PM GMT
    SFTigger saidIn other words, I can't even do 1 rep of leg lifts in a Captain's Chair on bodyweight alone. How do I get to the point that I can?


    Bend your knees and pull them into your chest instead of trying to lift your legs parallel to the ground. Keep doing those until you can do some with your legs straight.
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    May 31, 2013 12:09 AM GMT
    chuckystud saidKeep doing them.
    + infinity
  • Posted by a hidden member.
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    Jun 02, 2013 5:05 AM GMT
    You should really look in to gymnastics ab strength training.

    For Lower abs there are a good number of gymnastics body weight exercises you can do... and they can be made harder by using ankle weights.

    L-sit - I'd start working this... this is a fundamental movement.
    Hanging leg lifts - probably the best exercise because there are so many variations.
    L-sit lifts - You won't be able to do these more than likely until after you have a solid L-sit.
    Hollow Hold - anyone can do these
    Arch-Ups


    These are the most specific lower ab exercises I can think of. Lower ab exercises tend to revolve around the movement of the legs. For these exercises you can do a quick google search and find progressions to work up to these movements. Gymnasticbodies is a good place to look.
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    Jun 02, 2013 5:34 AM GMT
    Riding a bike up a steep ass hill will do it.
    Or that could be upper abs, one or the other.
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    Jun 03, 2013 2:08 AM GMT
    There are no lower abs guys. The rectus abdominus is either stimulated or it isn't. The segments are the result of whatever connective tissue design your parents gave you. Any sort of crunch works the abs. If you want them to be thicker, add weight to your crunches (machine at the gym). 500 crunches won't make abs thicker just like walking 3 miles or going up stairs all day doesn't make your legs bigger like squatting heavy weight will.

    When people are doing "lower ab" exercises, the prime mover is the psoas muscle, which originates in the lower back and inserts into the superior femur. The rectus abdominus is just a stabilizer muscle (not a synergist either) for "lower ab" exercises, as lay people consider them. Furthermore, if you want your adonis belt to stand out, then you need to 1) have low body fat and 2) lift heavier weight while doing the hip flexor machine. Just like marching in place or running won't make your cum gutters bigger, you have to lift heavy weight for that structural change (thickness) to occur. Body weight isn't heavy weight unless you are starting from scratch.

    If you want to see the connective tissue of your lower rectus abdominus, you must have extremely low body fat, which comes from not eating/dieting. People with body fat that low do not have much muscle mass in most cases (look at runners--ripped but low muscle mass) or just have deep connective tissue thanks to their parents such that they can maintain higher body fat levels while keeping that look. Of course, there are some drugs that also can artificially give you the vacuum packed look also that are probably illegal without a prescription. Additionally, magazines airbrush and use people who do have great parents for those shapely connective tissue designs AND models will dehydrate themselves for photoshoots just like bodybuilders do for shows. People don't look like that in real life when they are healthy.
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    Jun 04, 2013 12:26 AM GMT
    Ajjax saidRiding a bike up a steep ass hill will do it.
    Or that could be upper abs, one or the other.
    No it won't. Abs are made in the kitchen...not on a bike.
  • mybud

    Posts: 11837

    Jul 08, 2013 11:36 PM GMT
    uombroca saidCore Workout:

    Try:

    Plank Movements - search here in the website on proper technique, try to stay in Plank position for at least a minute and increasing. Do this 3 times for at least a minute and then increasing to two minutes, at first it will be difficult you will commence to shake and even burn out and not complete...keep at it, place your mind that it can be done and push through the trembling.... but in time it will strengthen you middle section area and you will be able to do other abs workout with a breeze.

    He planks PURDY....
  • pelotudo87

    Posts: 225

    Jul 17, 2013 5:09 PM GMT
    bluey2223 saidThere are no lower abs guys. The rectus abdominus is either stimulated or it isn't. The segments are the result of whatever connective tissue design your parents gave you. Any sort of crunch works the abs. If you want them to be thicker, add weight to your crunches (machine at the gym). 500 crunches won't make abs thicker just like walking 3 miles or going up stairs all day doesn't make your legs bigger like squatting heavy weight will.

    When people are doing "lower ab" exercises, the prime mover is the psoas muscle, which originates in the lower back and inserts into the superior femur. The rectus abdominus is just a stabilizer muscle (not a synergist either) for "lower ab" exercises, as lay people consider them. Furthermore, if you want your adonis belt to stand out, then you need to 1) have low body fat and 2) lift heavier weight while doing the hip flexor machine. Just like marching in place or running won't make your cum gutters bigger, you have to lift heavy weight for that structural change (thickness) to occur. Body weight isn't heavy weight unless you are starting from scratch.

    If you want to see the connective tissue of your lower rectus abdominus, you must have extremely low body fat, which comes from not eating/dieting. People with body fat that low do not have much muscle mass in most cases (look at runners--ripped but low muscle mass) or just have deep connective tissue thanks to their parents such that they can maintain higher body fat levels while keeping that look. Of course, there are some drugs that also can artificially give you the vacuum packed look also that are probably illegal without a prescription. Additionally, magazines airbrush and use people who do have great parents for those shapely connective tissue designs AND models will dehydrate themselves for photoshoots just like bodybuilders do for shows. People don't look like that in real life when they are healthy.


    This! Thank you for the detailed explanation.
  • outbackdude

    Posts: 242

    Jul 18, 2013 9:24 AM GMT
    Make sure that you lost the necessary weight around that area. If you have then try reverse crunches.It is good for your lower abs. Do it 6-8 times a week.
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    Jul 23, 2013 7:31 AM GMT
    bluey2223 saidThere are no lower abs guys. blablabla


    But the abs do have a "lower" and an "upper" end. Your reply manages entirely to miss the point of the OP
  • Posted by a hidden member.
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    Jul 23, 2013 5:56 PM GMT
    If that part of your body is weak, your lower back might be as well which may add strain and lead to injury.

    I always begin my "lower ab" training with 3 sets or so of a back hyper-extension on a roman chair to tighten my lower back. It gives me more strength to complete the ab workout and then I can lift weights with my feet etc. There are many variants so check out http://www.youtube.com/channel/HCUdlXIkb68UE.

    But then some ppl with lower back probs must avoid the roman chair, some do it at the wrong height, some just suck at technique. Also you may want to skip if you are recovering from a leg and butt workout. icon_wink.gif




  • Posted by a hidden member.
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    Aug 08, 2013 2:46 AM GMT
    POWER TOWER!!!
  • MikemikeMike

    Posts: 6932

    Aug 09, 2013 12:53 PM GMT
    military style. Get on you back hands at your side raise you feet together 6" off the ground raise em to 12" the back to 6. See how long you can do it. Stretch your lower back first.icon_idea.gif
    Also get on your back raise your legs to a 90 degree angle force them to the floor and stop them six inches to 3" above the ground. If you have a work out bud let them throw your legs downward. Keep your legs straight the whole time.icon_idea.gif

    Also hang from chin up bar arms fully extended raise knees to chest slowly, then slowly return them straight. As you get stronger raise them higher. For a variation raise your knees at right angles it will help you upper and lower obliques.