Best exercise for lower abs
wmcmurray61
Posts: 192 Member
I'm not even dreaming that I can "spot reduce". I DO carry my weight around my middle. So far, I have lost 50 lbs and have 14 left to go. I started strength training this week. I've been walking every day for a little over a year. My lower abs are weak, but I also have a very stubborn pooch. Are there any really effective lower ab exercises that you guys have tried? I'd love to see some results with this. Right now it feels pretty much like the last 15 is ALL in my stomach!
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Well, for lower abs, I do frog kicks, reverse crunch, figure four leg drops, bicycle curls, etc. Just about anything that involves your legs along with your abs is effective for lower abs. For you abs to show, you not only have to do ab workouts but cardio as well for your abs to show. Don't do too much ab workouts a week. A maximum of 10-15 min is enough for 2 days out of a week. Ab workouts builds the muscle for your stomach but doesn't show. In order for it to show, as I said, cardio workouts such as running, cycling, etc will show the results.
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There is no way to isolate them and there is no way to spot reduce.
Do core work for strength if you want though. Leg raises, planks and so on.0 -
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ChunkeeeMonkeee48 wrote: »mustgetmuscles1 wrote: »There is no way to isolate them and there is no way to spot reduce.
Do core work for strength if you want though. Leg raises, planks and so on.
um...she can do reverse crunches and it utilizes the lower abs below the belly button...
Um....true. Does that conflict with what I said?
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It is possible to isolate those muscles. I've had good success with pilates and yoga. However, when people say you can't "spot reduce" they mean that if you still have significant body fat, you can't make one area more toned or smaller. Someone who is 40 lbs. overweight can't get great abs just by doing lots of sit-ups. For abs to show, there has to be less body fat covering them. That's why cardio which burns more calories is also important.0
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^^^^^^mustgetmuscles1 wrote: »There is no way to isolate them and there is no way to spot reduce.
Do core work for strength if you want though. Leg raises, planks and so on.
THIS
I do sit-ups, crunches, planks and leg raises. I feel they all work my abs a bit differently, because I get sore in different places when I push the training.
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ChunkeeeMonkeee48 wrote: »mustgetmuscles1 wrote: »ChunkeeeMonkeee48 wrote: »mustgetmuscles1 wrote: »There is no way to isolate them and there is no way to spot reduce.
Do core work for strength if you want though. Leg raises, planks and so on.
um...she can do reverse crunches and it utilizes the lower abs below the belly button...
Um....true. Does that conflict with what I said?
yes because you said she couldn't isolate those muscles and she can. I never mentioned anything about spot reduction.
Does a reverse crunch not also activate upper abdominal s?
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^^^^^^mustgetmuscles1 wrote: »There is no way to isolate them and there is no way to spot reduce.
Do core work for strength if you want though. Leg raises, planks and so on.
THIS
I do sit-ups, crunches, planks and leg raises. I feel they all work my abs a bit differently, because I get sore in different places when I push the training.
I vary my core work also. I especially like the twisting exercises like Russian twists, windshield wipers or weighted side bends.0 -
wmcmurray61 wrote: »I'm not even dreaming that I can "spot reduce".
If you think ab exercises will shrink the "pooch", then yes, you are dreaming. My advice would be to forget where your fat is located and follow a standard fat-loss plan - which is: a calorie deficit, regular cardio, and full-body strength training. A good full-body strength program will work your abs plenty, so follow a good program. "New Rules of Lifting for Life" is a good one to look into.
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Sometimes these forums are so aggravating to read with everyone vying to be "right".
OP Im in the same boat. My ab muscles are weak. I have a DVD, Pilates Conditioning for weight loss, I believe Susan deason is the trainer.... I just finished it tonight and believe me I can feel those lower ab muscles got a workout.
I have to be careful with my back too. Some of the exercises suggested by many on mfp are simply too hard for a beginner with little strength. The DVD suggested has modifications for beginners, and it really works.
My belly muscles are sagging. I think that's what you mean. Yes diet and cardio will continue to burn off the fat, but you can certainly draw in a couple of inches by strengthening your core, without having to consciously suck in your stomach.0 -
Lower abs do hanging leg raises. The kind with the arm rest works fine. Put a 20lb dumbbell on the floor below you. Pick it up between your feet and pull knees up holding it. You will see your abs very fast with that. The v line comes fast with those too.-1
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Lower abs do hanging leg raises. The kind with the arm rest works fine. Put a 20lb dumbbell on the floor below you. Pick it up between your feet and pull knees up holding it. You will see your abs very fast with that. The v line comes fast with those too.
I have never done this with the weight. I can't wait to try this. Thanks.
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Look up L-sits and easier variations working up to them.0
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I don't see anything "wrong" with the information offered in the thread.successgal1 wrote: »Sometimes these forums are so aggravating to read with everyone vying to be "right".
What I read is:
- You can't spot reduce.
- Exercises for building core strength; planks, leg raises, reverse crunches, etc.
- Maintain a calorie deficit to reduce body fat.
Solid advice in my opinion.
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A clean diet.0
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I agree with the clean diet, and this comes from a variety of sources.0
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Clean diet is for seeing abs. You still have to work them out to prevent lower back problems etc. there is a difference between weak abs and not seeing them.0
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wmcmurray61 wrote: »I'm not even dreaming that I can "spot reduce". I DO carry my weight around my middle. So far, I have lost 50 lbs and have 14 left to go. I started strength training this week. I've been walking every day for a little over a year. My lower abs are weak, but I also have a very stubborn pooch. Are there any really effective lower ab exercises that you guys have tried? I'd love to see some results with this. Right now it feels pretty much like the last 15 is ALL in my stomach!
Hanging leg raises.
Hang from a pullup bar, tap your hands with your toes. Do it until failure.
Take a minute to collect yourself.
Do it until failure.
Tebow a minute.
Do it until failure.
Follow that cycle until you can't even do one.
That's a good lower ab warmup.0 -
No. This is incorrect. Visible abs are a result of having a low body fat % only. You can do all the cardio you want, if you eat at a surplus you will not lose weight or fat.Chronicle113 wrote: »For you abs to show, you not only have to do ab workouts but cardio as well for your abs to show. Ab workouts builds the muscle for your stomach but doesn't show. In order for it to show, as I said, cardio workouts such as running, cycling, etc will show the results.
At age 45 I have visible abs and don't do one ab exercise and if you don't count the last week, I haven't done cardio in 3-4 months. My abs are because I have a body fat in the range of 13%. Besides you cannot build muscle while eating at a deficit as the OP is doing.
OP if you are aiming for strength and using...
Free weights: squats and deads are enough to work the abs.
Body weights: hanging leg raises, spider crawls, and even pull/chin ups will target much of the abs.
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I appreciate all your replies. I am eating at a deficit and doing cardio every day plus I just started strength training with free weights. I have to start slow with the weights because I have fibro but I am very excited about it. If I can manage it, I am eventually going to lift heavy. I have done a ton of reading about this and there are conflicting opinions. My ultimate goal is to be strong and feel better. I am trying to ditch those last 15 lbs but if I am heavier than that and am shapely and strong I can deal with that. It would be nice to ditch the belly and I am now convinced that the component that has been missing is the strength training. Thanks, everyone, for your interesting (if conflicting) comments.0
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This site has some of ideas
http://video.about.com/exercise/Best-Lower-Ab-Exercises.htm
This may help you stand taller and straighter. With stronger abs you may actually hold things in a little.0 -
I don't see anything "wrong" with the information offered in the thread.successgal1 wrote: »Sometimes these forums are so aggravating to read with everyone vying to be "right".
What I read is:
- You can't spot reduce.
- Exercises for building core strength; planks, leg raises, reverse crunches, etc.
- Maintain a calorie deficit to reduce body fat.
Solid advice in my opinion.
The only thing I saw that was incorrect would be cardio is a necessity.0 -
madisonamanda wrote: »A clean diet.
LoL, yes, please do not forget to clean your food with Windex. jk
I could not resist.
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I like doing Crunch Pick Your Spot pilates. Also I agree that reverse crunches help. I know my lower stomach gets really sore from doing the reverse crunches. Even if it isn't technically doing me any good on getting rid of lower stomach fat, it makes me feel like it does and it is still exercise, so it isn't wrong no matter how you choose to look at it.0
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OP, you may (or may not) find this info helpful:
http://suppversity.blogspot.com/2014/10/hula-hooping-perfect-body-fat.html0 -
It's annoying when people say a THOUSAND times "you can't spot reduce". You can strengthen your abs which does help to pull in and flatten the stomach. So yes, ab exercises certainly help when combined with cardio. It will happen, but it just takes a bit of time. It sounds like you have a great routine going and it's a great idea to add strength training. I reluctantly added ab exercises to my routine and I am so happy I did!
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Hula hoop! I used to love it as a kid. Anything that keeps me moving is good. Sounds good. I think I'll incorporate it a couple times a week. Even if it doesn't really help, it sounds like fun.OP, you may (or may not) find this info helpful:
http://suppversity.blogspot.com/2014/10/hula-hooping-perfect-body-fat.html
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