lower abs

“Who Else Wants to Tighten Lower Abs With These 3 Proven Keys?”

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Start building tight abs the right way…

You may have worked hard…exercised regularly and eaten right. You may have even seen some encouraging signs of progress: maybe you’ve lost an inch or two from your waist. Maybe your favorite pair of jeans or dress fits a little better…but, then you notice that your lower abs are just not as tight as you expected them to be…

People just like you are looking for ways to tighten lower abs. It is probably one of the hardest (if not THE hardest) part of the abs to show. It’s that stubborn little pooch women usually complain about or that extra flab of fat that keep men from buttoning their pants effortlessly.

Did you know that the lower abs is both the last to lose belly fat when you’re exercising and eating right and the first to gain belly fat when you’re not? OUCH!

This is because of the average man and woman’s hormonal make up. Your body naturally stores fat in your lower abs first (especially men) for survival reasons.

Even worse, cortisol, a hormone released by the body when it is under stress, further contributes to the build-up of fat around the waist…Did that just doubled your stress right there?

Ok, by the time you finish reading this article, you’ll will have learned 3 proven ways to both tighten lower abs and make your hormones actually help keep the fat off your belly…

Ready? Let’s get started with the most obvious…

1) Perform specific exercises to tighten lower abs…

What’s a successful ab workout program without specific exercises to tighten lower abs? There are quite a few options to choose from, but here are 3 of my favorite lower abs exercises that will give you great overall results:

Abdominal Bicycle Crunch

woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

Reverse Abdominal Crunches

 

Hanging Leg Raises

2) Lower Your Overall Body Fat %

What good is having tight lower abs if they’re hidden behind a layer or two of belly fat? I mean, you want to tighten lower abs AND have them look great, right?

Well, the best way to get your lower abs to look like they’ve gone to abdominal boot camp is by lowering your overall body fat. That would be your primary goal here.

Targeted abs exercises won’t be enough…Have you noticed this? Once you get your total body fat to the ideal, things will get much easier, you’ll see.

If you know what your total body fat percentage is you’ll know how much fat you’ll need to burn in the process. In this case, like in many others, knowledge is power.

And the fastest way to burn off body fat is to do interval training. It allows you to burn off fat in the least amount of time. Sweet!

The other way to lower your overall body fat % is to INCREASE your muscle % through resistance training. Don’t worry ladies, you won’t look like a bodybuilder if you do this right.

Interval training is great for fat-burning in the short-term but muscle-building is BY FAR the best long-term strategy for keeping fat OFF your body…

If you’re serious about creating a healthy, lean body, there are 2 abs programs that I’ve found to give the best results: www.NoNonsense6Pack.com and www.GetHotAbs.com.

You can learn about these programs by clicking on the URL above.

Ok, Ready for tip#3?

3) Have a Good Eating Strategy (NOT Diet!)…

If you’re like me, you hate diets! I mean, if they really worked long-term, why do so many of us seem to go from one diet to another with no real long-term success. And you’ve probably heard that the diet industry is a multi-BILLION dollar industry. But where are the real results?!

…Ok, you already know diets are useless long-term but at the same time, you do need a good eating strategy. After all, what you eat is about 60-80% of having great abs.

So what’s the difference between a diet and a good eating strategy?

Here it is: a diet is short-term and many times requires starvation or the complete elimination of an entire food group (e.g. carbs, fat, etc). This just can’t work long-term and is doomed for failure at some point because it’s unrealistic.

An eating strategy on the other hand is a long-term approach because it deals with reality. No need to cut out EVERYTHING forever (impossible).

You’ll find that good eating strategy teaches you to restructure what you’re already doing in a way that tells your body to naturally release excess body fat…but you’re still eating when you’re hungry. No starvation. Yay!

The basics of a good eating strategy include eliminating excessively fatty foods from your diet, cutting down on highly processed foods, and drinking alcohol only every once and a while can do you more good than you can imagine.

Sticking to a well-rounded diet that’s loaded with whole grains, fresh fruits, colorful veggies, and lean meats/ protein will definitely set the motion toward a healthier, more fit you- without starving.

 

Do you need some more help with an effective long-term eating strategy?

After looking through a lot of programs, the diet solution is my favorite because Isabel (the program creator) uses common sense and real science to guide you through fat-burning meal plans that are for people that actually enjoy eating REAL food.

You can learn more about Isabel’s program by going to www.FatBurningMealPlans.com

I’m sure that by now you can see how these 3 tips can help you to tighten lower abs- starting today! But, as you’ve heard before, you have to take action!

Start by doing a couple of the lower abs and fat-burning exercises that we talked about in this article, then consider getting a full ab workout program and/or the diet solution…

To Your Success!

Still have problems tightening your lower abs? Let me know by entering your comments below.

Excercise for Lower Abs – Yes or No

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Some experts debate the benefits of exercise for the lower abs. Does everybody have lower abs? And can you really target them? These questions are simple and common enough, but the answers may surprise you.

1. How many ab muscles do you have?
2. Can you target them?
3. Does it work?

Some people will tell you that there are separate upper and lower abdominal muscles. This is technically not correct. Your abdominal muscle, the rectis abdominis, is a group of muscles that are all connected to each other.

But that’s just one part of the whole story.

So, does targeting your upper and lower abs separately make a difference?

Well, the jury’s still out on that one. But, scientific studies have shown that some workouts work your lower abs better than others, while some are better suited for developing the upper abs.

Scientists at the University of Nebraska deduced that the reverse curl causes the greatest amount of activity in the lower abdominal region, while movements such as the trunk curl and twist curl seem to target the upper abdominals more effectively.

However, an interesting thing to note is that, according to recent physical therapy research, only some people actually have a distinctly separate lower abdominal muscle, called the pyramidalis. This means that lower abdominal targeting may only be effective for people who have this optional muscle – about 80% of people.

Most fitness experts do not recommend doing anything special to target the lower abdominals, but, instead, alternating between different types of movements that work the midsection. This should ensure a proper workout of all of the abdominal muscles that you DO have.

Great excercise for lower abs can be any of the following:
* Curls
* Crunches
* Bicycles
* Sit Ups

Of course, the discussion of upper and lower abs and who has them and whether they should be targeted obscures the advice that fitness specialists have been giving us for years.

Ab targeting is still an important consideration, but not quite as important as proper diet.

It doesn’t matter how much you work your abs if they’re covered in fat. Following a low fat diet and performing regular cardio workouts, such as walking or running is the most important part of any ab training routine. With this added to your fitness regimen, the fat will be melting right off of your belly.

So, eat right, stay fit, and perform a regular excercise for lower abs. Keep it up, and keep at it. Soon you’ll be stronger, healthier, and have abs that will make people stare, in a good way.

How about you? Do you recommend developing your lower abs as part of your training? Share your opinion below.

Build Lower Abs Fast – 3 Steps to a Full-proof Exercise Plan

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People come up to me all the time and tell me how hard it is for them to build lower abs. As I probed into their fitness regimen, I learned they all had one common mistake – they’ve got the abdominal exercises down, but they either leave out the cardio or neglect to eat the right kinds of food.

Any successful fitness plan would involve working the whole body and not just your abs. Also, exercising your butt off is never enough; eating healthy plays a big part as well.

You can have all the workout equipment on the planet, hire the best trainers, join all the prestigious gyms, and still not build lower abs if you don’t include ALL 3 steps in your exercise plan:

  1. Follow a low fat diet;
  2. Perform regular cardiovascular exercise; and
  3. Execute targeted lower abs exercises.

Doing one without the other two will do you some good. But that wouldn’t be enough, would it. Imagine what you can achieve when you do all three.

Cutting down on your fat intake will allow your body to burn stored body fat. Before your muscles appear to be cut and well-defined, you need to get rid of the layers of fat that are covering them.

To build lower abs effectively, include a lot of whole grains, lean meats, and a few good fats in your meals. Here are some food items that you can stock up on the next time you go to the supermarket:

  • Leafy greens
  • Colorful veggies (e.g. carrots, peas, cauliflower, bell peppers, asparagus)
  • Brown rice
  • Tofu
  • Fresh fruits (e.g. berries, apples, bananas, oranges)
  • Beans
  • Nuts

Stay away from fatty, processed, and starchy foods; they can only set you back from your goal. Here are some things you must avoid in your diet:

  • Junk food
  • Deep-fried foods
  • Soda
  • Candy
  • Beer

To reinforce your diet, you must stick to a good cardiovascular routine. Doing cardio 2 to 3 times a week will definitely help you build lower abs fast. These holistic exercises help build muscle mass and increase metabolism.

Full cardio workouts include running, walking, swimming, and yoga. If you feel like doing something new, try out a workout video. There are so many to choose from.

The last and final step to build lower abs is directly targeting the muscle group itself.

Standard crunches and full body crunches are two of the easiest, most effective core-specific exercises you can do. Performing these exercises 3 to 5 times a week at 20 to 25 reps per exercise will definitely speed things up.

If you’re really serious about your exercise plan, you can successfully build lower abs by including all three steps. Besides, it only takes about 30 minutes to an hour to complete your cardio and abs exercises, and even less to think about what to eat everyday. Stick to your program and you’ll get ripped abs sooner than you think.

The Best Exercise for Lower Abdominals

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What is the best exercise for lower abdominals? I’ll tell you right now, the secret doesn’t lie on the “what.” Instead, you should be asking yourself this: “HOW can I maximize my lower abdominals workoutso I could get six pack abs fast?”

The physical fitness industry rakes in so much money, it’s not even funny. Why? Because people like you and me will do almost anything we can to look good, and that includes spending money on gym memberships, dietary supplements, workout tools, and exercise equipment.

You’ve probably been so focused on your midsection that you’ve neglected other parts of your body. Any successful fitness goal – whether it’s building upper arm muscles or, in this case, toning the abdominal muscles – requires you to work your WHOLE body. That’s why some abdominal workout equipments don’t give the best results when used alone.

A complete fitness plan cannot only involve the best exercise for lower abdominals. To ensure well-rounded progress, you need to integrate all three aspects:

1. Low-fat diet;

2. Regular cardiovascular exercise; and

3. Core-specific exercises.

The way you eat will always affect the way you look and feel. If you exercise but eat fatty foods and neglect the essential nutrients your body needs to build muscle, you’re only setting yourself up for failure. This is why a low-fat, healthy diet is very important.

Eliminate or at least limit your intake of unnecessary carbs and fats. Instead, pack your diet with vegetables, fruits, lean meats, and whole grains. Stop obsessing about the best exercise for lower abdominals for a second and think about eating frequent yet small and healthy meals.

It is a fact that following a low-fat, low-carb diet alone is also not enough. You need to work out 3 times a week for about 45 minutes to an hour for you to increase your metabolic rate and, ultimately, build muscle.

Cardiovascular workouts, such as jogging and swimming, are vital to a complete fitness plan. I, myself, pop in a fitness video and workout from home if the weather isn’t ideal. You can easily do the same.

After considering your diet and your cardio workout, you are now ready to put those abdominal muscles to work. What then is the best exercise for lower abdominals?

Leg raises have been tried and tested by people from all walks of life. It’s very simple to do AND you can get so much out of it; it’s unbelievable.

All you need to do is lie flat on the floor, place your hands on each side, and raise both legs gradually until you reach a 45 degree angle. Then, lower your legs back down to your original position. Remember to tighten your abdominal muscles all through out the exercise.

To add a little variation, you can either push upward with your hips when your legs are completely perpendicular to the floor, or grip a ball in between your shins as you perform those raises.

Remember these 3 steps – diet, cardio, and the best exercise for lower abdominals – and you will surely get a solid fitness plan that WORKS.

Flatter Lower Abs – Health and Safety Tips

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If you want flatter lower abs, you should know that your upper abs and lower abs require different exercises if you are building muscles, but not if you’re just toning them.

If you are looking to just tone muscles, then any good group of exercises aimed at the abdominals will deliver the results you need. Of course, you have to do them properly.

Also, doing too many, too soon, is not a good idea. Avoid straining, especially the neck and lower back. You can permanently injure your spine if you aren’t careful.

Body building can be quite different from normal exercising. Building aims at isolating the upper and lower abdominals causing development in different areas.

However, some instructors caution against too much lower ab concentration. They claim that this, also, is a formula for back fatigue and strain, and it doesn’t give you enough isolation to make a difference in specific muscle definition.

The following are some good general low-impact exercises for the abs, which are easy on the lower back and spine.

1. Easy Lower Ab Exercise #1

Sit with your legs extended out to the width of your shoulders. Keep feet pointed up and arms out to your sides, at chest level. Tuck in your abdominals and lean to touch each foot, using the opposite arm, one at a time.

2. Easy Lower ab Exercise #2

Sit with your legs extended in front of you, about your hip width apart. Your toes should point up and keep your knees slightly bent. Pull your abdominals in towards your back. Extend your arms in front of you at chest level, as if you were sliding your arms across a smooth surface. Keep your shoulders relaxed.

3. Easy Lower Ab Exercise #3

Sit on floor with legs bent to the left, right foot near left knee, in a comfortable position. Hold your left shin with left hand, and extend right arm overhead. Look up to the right and gently stretch to the left. Switch sides and repeat the exercise. This is a Yoga move.

If you are body building and need to specifically target the lower abs, here is an excellent exercise, guaranteed to give you results:

  1. Lay on the ground, legs straight, with hands tucked under your bottom.
  2. Tighten abdominal muscles. Keep head and lower back on the floor.
  3. Raise your legs arcing back to a 90 angle, making an “L” shape of your body. Try not to lock your knees. Focus on your ab muscles, instead.
  4. Don’t raise your back off the floor. Lower the legs slowly and repeat.
  5. As you gain strength in those abs, you can stop just before your feet touch the floor and do it again.

These will all work to give you flatter lower abs, and they won’t hurt your neck or lower back. Remember, safety should be the first consideration in your workout routine.