Those damn lower abs! Who doesn’t have a hard time working them effectively? It seems like getting the four-pack look is pretty common, but to get the full six-pack you need to sell your soul to the Devil!
That is probably a bit extreme but some people seem willing to sell their soul to learn how to work out lower abs, or at least it seems that way based on those crazy products sold late at night on infomercials. Is there some insane product or secret out there that will help transform you from zero to hero?
Probably not, other than expensive surgery that is. Really what it takes is a solid plan, some hard work, and a little consistency; that is the secret. So first things first, let’s look at the plan of how to work out lower abs!
Working the upper abs is fairly easy. But if you want to know how to work out the lower abs, it all starts on your back. Try using these exercises that target the lower abs and will still work the rest of the abdominal wall:
- Reverse Crunches – Lie flat on your back. With knees slightly bent and legs in the air, crunch the knees towards the chest slowly while lifting your butt off the mat. Pause as you exhale, then lower.
- Plank – This is fairly standard. Assume a push-up position or support your weight with your forearms. Tense and hold the abdominals and maintain a flat body position.
- Leg Lifts – Lie flat on your back (sense a theme yet?). Bend the knees slightly and then raise your heels off the ground slowly until your feet point straight up. You can tuck your hands under your buttocks for support. Then lower slowly. The key is to feel the abs and not just use the hip muscles.
- Standing Toe-Kicks – Stand with arms held out to the side. Kick your right leg straight up in front of you while twisting your upper body right. At the top of the kick tap your left hand to your right toe. Then alternate between each side.
- Bicycle Crunches – Lie flat on your back with hands on either side of your head and knees bent at a 45 degree angle. Slowly cycle your legs like riding a bike. Then twist and crunch your upper body so that the opposite elbow touches a knee (left elbow to right knee, then cycle right elbow to left knee).
For this routine it works great to do a circuit. Perform each exercise for 30 seconds with little to no rest between each one. Then rest 60 seconds and repeat the circuit one or two times. If it gets too easy then increase the time for each set to 45 seconds or 60 seconds.
Along with the right routine that shows you how to work out the lower abs, you need to spend some time on diet and cardio. Those lower abs won’t appear until you trim the fat. That means following a tight diet with little or no excess calories and then also spending some time doing some form of fat burning cardiovascular exercise.
When you combine diet, cardio and that great abdominal routine together you have found out how to work out the lower abs to get the results you want.