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caty_ksa
May 16, 2002, 8:27 AM
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how do you work your lower abs? whatever exercises i do for abs never seem to do anything for my lower abs, any ideas?
caty
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duskerhu
May 16, 2002, 8:58 AM
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Try some "leg lifts"... if you don't know what I'm refering to, here's a quick description...
Lie on the floor on your back... Put your arms straight out to the side, like a cross. Now, holding your feet together, lift your legs about 6 inches off the floor and hold them there for a count of ten. Slowly let them down and rest for ten...
There are all sorts of variations and you'll be able to tell what muscles you're working with what variations...
Also try lifting your legs as previously described except when you get to ten, instead of letting them down, lift them to twelve inches and hold. Or, do a spread eagle and hold, then put them back together and hold.
Just remember to breathe while you're doing this. Very Important...
good luck!!!
Live Free!
Play Hard!
Climb On!
duskerhu
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kaptk
May 16, 2002, 9:17 AM
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I wanted to add another variation to the leg lift that we used to do when I was in the Army. You have someone stand with their feet on either side of your head. You hold onto them with your hands around the back of their ankles. You bring your legs all the way up and the person standing at your head pushes your legs back toward the ground. They can either push them down straight or to the sides. It is a good exercise because you can work the side of your abs also.
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traddad
May 16, 2002, 2:05 PM
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Leg lifts are great but beware....you could be using your hip flexors more if they're not done correctly. Check out the great abs article at http://www.webcrag.com/ for some good exercises.
Traddad
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treyr
May 16, 2002, 2:34 PM
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I just climb alot!!!
Trob
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toprope_media
May 16, 2002, 3:47 PM
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I hang on my campus board and lift my knees to my chest. Works the abs and the arms.
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pusherem
May 17, 2002, 2:27 AM
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yo this is weird... i can feel a 6 pak in my abs, im skinny as crap but it still doesnt show. i do crunches till im blue in the face.... can someone PM me about this?
peace
Eric
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extrasports
May 17, 2002, 2:52 AM
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There's two ways...the first way does not work, place a six pack of beer on your abs, ready lift one, two, three, lift!
This second way does work. Grab hold a chin up bar, hang there with your arms barely bent now lift your legs up over the chin up bar. Do this until you can't, should be around 6 or 7 times. Now repeat this for 4 sets. Do this everyday for the rest of your life and in about 8 weeks you should see some results. good luck
H.
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climber_trev
May 19, 2002, 10:28 PM
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leg curls are obviously the norm and work well!
i might even get around to doing some one day
peace
climber_trev
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tshekell
May 20, 2002, 12:02 AM
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A great way to work every part of your abs is to sit on the end of a bench with your knees bent and use a wieght lifting belt(or something like it) to strap down your feet to about the middle of the bench. Then put your hands behind your head and go back until your head almost touches the floor. Come back up and repeat. Do them until you can't, then do some more!
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roshi
May 20, 2002, 1:54 AM
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Hey caty,
there is no such thing as lower abs. You may feel like the lower part is working more when doing exercises such as leg lifts, but its only due to the blood concentrating to that area. I am a big believer in working the transverse tummy muscles - they lie under your 6 pack (and yes we all have one. some people just have more fat coverage). The tranverse are much more important than the six pack and can be trained using basic core stability work. Even exercises like squats with a heavy load works them very well. If you want any more info PM me.
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ky_boulder
May 20, 2002, 2:22 AM
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Here's a great way to work out your lower abs(and there are indeed separate exercises for upper and lower abs)
Get 2 weight belts and strap them on to a chin up bar. loop your arms through them and stabilize yourself by holding the bar a little. then lift your legs up. you can do this with them out or tucking them. make sure to go slowly so you don't swing, because then you'd be using your lower back to 'cheat' your abs out of a deserving workout. also work out the lateral(side) abdominal muscles by tucking your legs in from side to side. it's a killer.
Also, to really get a good workout, you should do about 30 minutes of cardio before. Because ab muscles clear out lactic acid much faster than other muscles because of rapid oxygen exchange that occurs there, you can work them out at greater length.
Have a good workout. 3x12 should workout well.
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miagi
May 20, 2002, 3:40 AM
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Put your legs over a pull up bar and do situps. It should work your lower back and abs pretty good. Strong abs and lower back power is ideal for those tough overhands and roofs
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cragman
May 23, 2002, 4:21 AM
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Why have a six pack on your abs when you can have a keg like me? Well I don't work out as much as I should but when I do the best exercise for lower abs is sitting at the edge of a table, hold on to the ledge and lean back to a 45 degree angle, now alternate bringing your knees to your chest(like pedaling) you can do a ton of theese wich will burn fat and develop muscle stamina
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bulldog
May 23, 2002, 10:33 AM
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My lower back is killing me just reading this thread! Balance that sixer out dude!
Bulldog
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caty_ksa
Jul 14, 2002, 8:17 PM
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thanx guys!!! i'll work on it!!
caty
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wildtrail
Jul 14, 2002, 9:09 PM
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Weight training and exercising for years, I have found one thing that works great on your abs. Truthfully, it sounds silly, but an ab roller. I was skeptic at first, then I found one that wasn't an actuall "Ab Roller" (those things are a rip off). It is a wheel with handles and it was about 10 bucks. It works great. Your whole stomach, not just the abs. It even targets the obliques if you go side to side with the wheel.
Steve
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wildabeast
Jul 14, 2002, 9:20 PM
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Man, all this time i've just been doing declined situps! I guess I have a layer of "padding" over my spectacularly well deffined 6 pack so I don't know how good they really look, but I know I can feel the difference when I do a sit out in wrestling.
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leadingedge
Jul 24, 2002, 5:46 AM
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Front Lever.
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wildtrail
Jul 24, 2002, 5:51 AM
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You and me both, wildabeast.
Steve
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overlord
Jul 27, 2002, 4:24 PM
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this will sound funny, but if you have sex in missionarry position, your lower abs are doing a hell of a workout.
CLIMB ON
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climber_chick
Aug 2, 2002, 7:02 PM
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leg lifts, swimming might work, and you could try the AB DO-ER(*really deep echoing voice*) lol-yah. but when you do the leg lifts, make sure that your not hurting you back when you do them, cuz i have done that and it's not fun
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smooth-up
Deleted
Aug 3, 2002, 4:25 AM
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Try one of those huge exercise balls, you can do alot of upper and lower abdominal workouts.These things are user friendly to the back too...
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dmon
Aug 4, 2002, 1:55 AM
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Hey Bulldog, how do you balance it out? Are there exercises for the lower back, or should you just stretch your abs (and if so, how?)
Thanks
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likethegoddess
Aug 5, 2002, 7:20 AM
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Abs, lower abs, upper abs. Non of these are the anatomical names of muscles, so you can use them freely to describe what you're talking about. If someone says the deltoid is in the foot, now that could be considered "wrong".
For more info on anatomy, I'd recommend the Anatomy Coloring Workbook by I. Edward Alcamo, Ph.D. Concise information and simplified, clear drawings. If you're a glutton for punishment, pick up Gray's Anatomy.
Happy crunching!
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