Exercises for lower abs and obliques

blue443
blue443 Posts: 61 Member
edited November 20 in Fitness and Exercise
i need to really focus on my lower abs and obliques. I've done everything from core ball exercises to suspended leg raises. What are some that really work?

Replies

  • jojo28012
    jojo28012 Posts: 26 Member
    YouTube has a vast amount of videos that can help you with those troublesome areas. Do a search.
  • blue443
    blue443 Posts: 61 Member
    I'll check them out. Seems like improvements on my lower abs have been slow.
  • rileyes
    rileyes Posts: 1,406 Member
    I like the hanging leg raises and side crunches (Swiss ball, extension...). But my favorites for those areas are probably rotation moves (medicine ball, band, cable...).
  • blue443
    blue443 Posts: 61 Member
    Haven't tried hanging leg raises yet. That should be a good one. What do you do with the medicine ball and band?
  • rileyes
    rileyes Posts: 1,406 Member
    And battle ropes! I tried those once--best workout--My next purchase.
  • rileyes
    rileyes Posts: 1,406 Member
    http://youtu.be/4OarfZqbQVM
    Basically this with medicine ball, cable or band.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    blue443 wrote: »
    I'll check them out. Seems like improvements on my lower abs have been slow.

    Do you mean improvements in shrinking the fat there? Ab exercises won't do much for that. Google "spot reduction myth" for an explanation.
  • rileyes
    rileyes Posts: 1,406 Member
    And Landmines!
  • lulucitron
    lulucitron Posts: 366 Member
    1) at cable machine, attach ankle attachment, pick weight (I do 20lbs) go into plank position and touch weighted leg's knee to bicep. 2) On TRX get feet into straps, go into a plank, up into a pike, back to plank up to a split leg pike. All those movements are 1 rep when complete. 3) Using T-bar rotate bar from left to right in an arc. 4) Ab wheel work 5) V-ups
  • blue443
    blue443 Posts: 61 Member
    Thanks for the insight. I'll try those.
  • blue443
    blue443 Posts: 61 Member
    Cherimoose, just not seeing the development I want. I think I have hit the proverbial plateau and need something different. I will google your advice though.
  • blue443
    blue443 Posts: 61 Member
    Rileyes, I've heard the battle ropes are really good. I'll speak with the gym where I workout to see if they can purchase some. If not, I'll buy some.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    patience . is patience an exercise? no. but it's what you need to be doing.
  • jeffpettis
    jeffpettis Posts: 865 Member
    Are you trying to lose fat in those areas or are you trying to build muscle and strengthen the abs and obliques?

    If your goal is to lose the fat in those areas exercises are not going to do it.
  • zuzi_
    zuzi_ Posts: 554 Member
    mine most favourite for obligues are russian twists (legs in air, alternatively straightening them) and side plank, pushing hips down, or rotatin from one side to another..
  • ndj1979
    ndj1979 Posts: 29,136 Member
    blue443 wrote: »
    Cherimoose, just not seeing the development I want. I think I have hit the proverbial plateau and need something different. I will google your advice though.

    you are not going to spot reduce lower belly fat..

    I would suggest weighted russian twists, weighted side bends, decline weighted leg crunches, hanging leg raises, etc….

  • blue443
    blue443 Posts: 61 Member
    I'm looking to strengthen my core. My upper aba are developing well. I'm a high school football official, and have preparing for the season the past couple of months. Want to be in the best shape possible. The season does get long.
  • betuel75
    betuel75 Posts: 776 Member
    lulucitron wrote: »
    1) at cable machine, attach ankle attachment, pick weight (I do 20lbs) go into plank position and touch weighted leg's knee to bicep. 2) On TRX get feet into straps, go into a plank, up into a pike, back to plank up to a split leg pike. All those movements are 1 rep when complete. 3) Using T-bar rotate bar from left to right in an arc. 4) Ab wheel work 5) V-ups

    I like this one. Been throwing it into my abs rotation once a week lately.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    blue443 wrote: »
    Cherimoose, just not seeing the development I want.

    The abdominal muscles are thin and don't bulk up much for most people, especially in a calorie deficit. If you've been working your abs for a while, they're probably at or close to maximum size. Reducing the fat layer will make them appear bigger, but as was stated, that's not going to happen from ab exercises.

    As far as being a football official, i would think that's more about overall conditioning and cardio stamina rather than brute abdominal strength. Unless you take a lot of punches to the gut? B)
  • JoRocka
    JoRocka Posts: 17,525 Member
    blue443 wrote: »
    I'm looking to strengthen my core. My upper aba are developing well. I'm a high school football official, and have preparing for the season the past couple of months. Want to be in the best shape possible. The season does get long.

    running is going to do more for you than ab work me thinks.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    cardio will help continue shrinking the fat layer
    planks and windshield wipers can help develop the muscles underneath

    side and standing side crunches are good as well. with or without weight
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    @OP

    Okay, here's what I think about it as a Football Official

    1. Run sprints will help a lot with all the starting and stopping.
    2. You do have to dodge "traffic" and sometimes may get involved in a play so you should be able to move and not worry about spraining and ankle or anything, so come Core training is wise. The Core does two things really, helps stabilize the spine during movement, and helps in basically all movement. Having a strong core has show to help with knee and ankle proprioception and evidence of injury reduction. Reduction in lower-back pain is also a benefit.
    3. The Core is more than abs and obliques. Your abs are abs (transversus & rectus), obliques (internal / external), quadratus-lumborum, multifidus, spinal erectors, longissimus, psoas, gluteus maximus, and even the latissimus gets included as it's very much involved in posture.

    Things like deadlifts & squats at intensities of 70%+ 1RM have shown to have significant benefit to spinal erectors, multifidus, and quadratus-lumborum. Those exercises definitely engage the obliques and ab's but not really any better/worse than direct work. Doing some kind of squatting that is challenging (goblet, front squat, back squat) would be excellent to include in your training and also some a couple direct Core exercises would be good as well. Something like Front Planks with Hip Extension and Side Planks are very good. Lying 90-Degree weighted crunches would be good as don't stress the lumbar spine much either.

    There are many ways to work on your Core musculature, what I mentioned above is only an example, find something that works best for you.
  • blue443
    blue443 Posts: 61 Member
    Sam_i_am, that is some good insight. Been neglecting deadlifts and that is a great body exercise.
  • blue443
    blue443 Posts: 61 Member
    All great insight. Several ideas for me to add to create more variety in training. With regards to football, been calling for a while, wanting to make sure I am in the best shape both physically and mentally. I would hate to do the game or players a disservice, by not being at my best.
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