best/most effective, "home work-out" that defines and hardens the lowest part of the stomach??

  • experiencer91

    Posts: 5

    Oct 02, 2013 9:47 PM GMT
    hey guys, would appreciate some advice on a simple exercise that works out the bottom part of the stomach? (just below the belly button)wanna get that part hard and flat icon_biggrin.gif
    shotto lotto
  • AMoonHawk

    Posts: 11406

    Oct 02, 2013 9:52 PM GMT
    crunches, plank
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    Oct 02, 2013 9:54 PM GMT
    I do 100 crunches on the ball, twice each work out (beginning & the end). Also - hanging from the pull up bar, I do sets of 35 knees to my chest crunches - (leg lifts) 3 sets each work out - which is every other day. That's my routine. I'd be interested in hearing what might be better than this routine..............
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    Oct 02, 2013 9:54 PM GMT
    Starvation & dehydration. I find that a good dose of "stomach flu" tightens that up in a couple of weeks.

    Working the muscles just pushes the flab out farther and makes it look worse icon_redface.gif
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    Oct 02, 2013 11:54 PM GMT
    Pelvic clocks and bridges really help strengthen it. To flatten it though, diet is key. You can't target fat loss, but if you can shrink your body fat %, your abs will show.
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    Oct 03, 2013 12:16 AM GMT
    redsoxfan791 saidPelvic clocks and bridges really help strengthen it. To flatten it though, diet is key. You can't target fat loss, but if you can shrink your body fat %, your abs will show.


    +1
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    Oct 03, 2013 12:27 AM GMT
    Also, stability ball reverse crunches... but the ones where you are on top of the ball, grab a pole and extend your arms, pull your legs up to your chest and squeeze, repeat. Those things are magical... well at building muscle anyways which should help icon_smile.gif
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    Oct 03, 2013 12:31 AM GMT
    I think abs are created in the kitchen. I don't believe one can spot/target one area of the abs. It's a sheath of muscle. That being said, leg raises, crunches, planks and twists should harden your abs and make men want to you.
  • Bicuriouscool

    Posts: 233

    Oct 03, 2013 12:32 AM GMT
    mindgarden saidStarvation & dehydration. I find that a good dose of "stomach flu" tightens that up in a couple of weeks.

    Working the muscles just pushes the flab out farther and makes it look worse icon_redface.gif


    I'd rather look a little fat on the outside than be sick and weak on the inside.
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    Oct 03, 2013 12:39 AM GMT
    The hardest workout for some: Closing the fridge door.

    With a pull up bar you could do knee ins or leg lifts BUT I actually find, unless you're going to have your shirt off, working your lower abs can make you look bulky -- not that I'm overly anal like that in my daily life, I'm not "one of those gays".
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    Oct 03, 2013 12:43 AM GMT
    I'd imagine my personal fave - inverted situps on an inversion table.

    2wcpb7l.jpg
  • WrestlerBoy

    Posts: 1903

    Oct 03, 2013 1:02 AM GMT
    Two dining chairs facing each other: Hands back on one, feet out on the other. The rest will follow.
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    Oct 03, 2013 2:17 AM GMT
    sex
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    Oct 03, 2013 2:19 AM GMT
    charlitos saidsex


    Actually - works...
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    Oct 03, 2013 4:12 AM GMT
    lower abdomen would be leg lifts. Either hang or lay on a cot and do leg lifts. but you need to do both crunch type and leg lifts and with weighted legs if possible.
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    Oct 03, 2013 4:41 AM GMT
    19hunk saidhey guys, would appreciate some advice on a simple exercise that works out the bottom part of the stomach? (just below the belly button)wanna get that part hard and flat icon_biggrin.gif
    shotto lotto



    Swiss ball crunches.
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    Oct 03, 2013 12:15 PM GMT
    Depends if you were heavier earlier in life and lost weight like i did or not. Absolutely nothing works. Spent 15 yrs and tons of money on this problem. The only thing that i was told works is ti build the upper body so everything tightens and that takes yrs . Good luck to you i know how you feei
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    Oct 03, 2013 6:08 PM GMT
    Eating clean. Honestly eating clean will give almost anyone abs, it's just a matter of time. Exercises merely strengthen what is already there. If people were leaner we would all have six packs.
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    Oct 03, 2013 7:17 PM GMT
    The things that have helped me the most:

    1) Eating more fiber, avoiding "bloat" (i ended up cutting out wheat and dairy and that has made a huge difference.

    2) Cut body fat. It makes everything look better =)

    3) Hanging leg raises, ab wheel, swiss ball slow painful crunches =)

    Good luck =)
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    Oct 03, 2013 8:13 PM GMT
    Lower abs are part of the upper abs. Any exercise that causes a pelvic tilt is going to work the abs, or that brings the sternum closer to the pelvis.

    Form is important. If you do hanging leg raises, but flex only at the hip joint, it's your hip flexors doing the bulk of the work. If you squeeze a basketball under your hamstrings against your calves while doing the raises (which engages your hamstrings, the natural antagonist to the hip flexors) you'll tilt your pelvis with more abdominal contraction.

    Ab wheel bridges kill my abs. Try them initially on your knees as you stretch forward with the wheel (the ab wheels that are held by hand). Get stronger over time and gradually add some weight plates to your back (my baby weight was a 25 pound plate). If you can do a 45-pound plate, it's time to move to the big leagues.

    The big leagues: do not put your knees down. Jackknife, on your toes, stretching the wheel forward. Negatives at first (stretch out, drop knees and roll back). Gradually you'll be able to return without dropping your knees.

    Oh, and uh...diet. You can't see your lower abs now because that's fat over them.
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    Oct 05, 2013 1:14 AM GMT
    Pushing yourself away from the table. icon_cool.gif
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    Oct 05, 2013 3:49 AM GMT
    Cash said
    charlitos saidsex


    Actually - works...



    it shows

  • Oct 05, 2013 2:20 PM GMT
    I'm just now starting to think about reducing body fat because I'm always been so skinny, and I got sick few years ago and lost 30lb and couldn't work out until this year.
    So now I have some belly fat and can't get rid of. When I tried to go low fat diet I couldn't sleep.
    I'm still want to put some muscle weight and reach 175lb, so should I forget about 6 pack abs until I reach my goal and then concentrate in losing belly fat?
  • CuriousJockAZ

    Posts: 19138

    Oct 05, 2013 2:28 PM GMT
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    Oct 05, 2013 3:29 PM GMT
    As many have said, diet is key, not starvation but well rounded with healthy foods. Cut out all the junk. Some cardio will help, but not the 45 minutes reading a book while on an exercise bike. Work up to short high intensity intervals. Add to that a good resistance exercise program including some flexibility drills.