Lower abs - Exercise & Fitness Message Board

Benjammin · 05-14-2001, 09:01 AM

Ok....aside from the fact that I have lost 30 pounds in the past 4 months just from exercise and mimimally wathing my diet, I have a problem with lower abs.
I typically do a strength workout (for example, Mon--chest and arms, Tues--Shoulders and back, Wed--legs) then I do abs every day Mon-Fri. I am seeing results in the upper abs and upper sides. I am NOT seeing any results in my lower abs or love (to hate) handles.
Can anyone recommend lower ab and oblique exercises? reps, how often, etc...
I have been doing crunch machine and ab roller for my recent results.

Oh yeah--the weight loss comes from 5 days of 30-40 minutes on the stairmaster after ab routine!

Thanks!
Ben

jjhoff · 05-14-2001, 09:51 AM

hey Ben, i don't really have an answer for you, but i do have a question. i also have lost weight about 20-25 lbs. over the past 6 months, by doing a similar work out as you have which includes a lot of cardio (stairmaster, running, treadmill, etc) and also some weight lifting with less weight and more reps. plus watching the diet a little. i would just like to know if you have had your blood pressure checked, because i am experiencing a rise in mine. approx. a year ago i had a blood pressure of 110/70 and now it is up to 140/90 which is the borderline for high blood pressure or hypertension. so what i'm trying to find out is if the increase in exercise (cardio) and losing weight has anything to do with it. i used to mainly just lift weights. also i found out about my blood pressure from a yearly physical not because i was experiencing any symptoms or anything (i feel great). finally, i also struggle on the lower ab region. it may be just harder for some people to develop. try leg lifts either hanging or lying down -- 3 sets 15-20 reps. tx

Just 2 Built · 05-14-2001, 12:20 PM

There are a number of exercises to work your lower abs. Knee/Leg raises on a roman chair is one of them. Also lying on the floor and bringing your knees to your chest is another. Work your abs maximum twice a week as they are just like any other muscle and can be overtrained. Monday and Thursday should be cool. Keep your reps to about 15-20 to failure. Do about 2-3 sets. As for your obliques ,crunch to the side or if your gym has it it's called a "torso twister".

Shane · 05-14-2001, 01:49 PM

The advice I've heard is work on each group of abs a maximum of twice a week, which would mean you could work them six times a week.

Hopefull · 05-15-2001, 09:53 AM

Pilates is a method of body conditioning that specifically focuses on strengthening the deep inner abs, including the lower abs.

I've been doing Pilates for about a year, with remarkable results on those hard to get to lower abs.

While it really takes a certified Pilates trainer to teach the method, I'll try to explain a few excercises that target the lower abs.

Lie on your back with your legs in the air. Have your spine flat to the ground by pulling
your navel in toward your spine, and keep it in that position throughout the movements. Inhale and lower your legs from your hips, sort of like a hinge, then exhale and pull in, hinging them back in. Keep the navel to spine the whole time. Do 10 reps.

Lie on your back, legs in the air, navel to spine. Point your toes, and move your legs in a small circle, as if you were drawing a circle on the ceiling. At the end of each circle, lift your hips off the ground, using the lower abdominal muscles. Alternate the direction of the circle.

There are many more. Books on Pilates explain the correct posture and movement much better than I can here. This method conditions the whole body, through focusing on the "powerhouse" area, the torso and abs, with a special emphasis on those lower abs.

Good luck!