How To Train Your Lower Abs - Is This Even Possible?

I've been involved with exercise and fitness training in some form or another for 22 years. It has become a passion and a way of life for me. So it's no wonder that I get so miffed when I read an article or hear people giving bad information about it.

I understand that some people are only trying to help, but others are doing it to sound important or who knows why. There is one in particular that bothers me the most, exercising your lower abs to get rid of belly fat.

According to the American Council on Exercise, the American Fitness and Aerobics Association and countless others, there is no such thing as lower abdomina's or abs in terms of exercise and muscle grouping. Therefore, it would be impossible to work your lower abs.

Let's look at this scientifically. The abdominals consist of six muscles. The transverse abdominal muscle, which is closest to the spine and responsible for correct spinal posture.

The internal and external obliques (one each on each side of the torso) running from the rib cage down to the pelvis. These are involved in rotation and lateral flexion of the spine or bending from side to side.

And lastly, the rectus abdominus muscle or the six pack muscle which runs from the bottom of the sternum to the middle of the pelvis. This muscle also helps with maintaining, among other things, correct posture.

As you can see, there was no mention of lower abs. I believe the term comes from the fact that belly fat accumulates on the lower portion of our abdominal area and that it has long been thought by many unknowing people that you could reduce body fat in certain areas of the body by working that area.

The muscle everybody is talking about when they refer to upper and lower abs is the rectus abdominus. This muscle is responsible for the six pack that everyone is after.

Something I need to point out, when a skeletal muscle contracts, it does so using the whole muscle. This is important because this explains why we can not work one part of a muscle and not the other. It's as simple as all or nothing.

The second reason for the misinformation besides lack of scientific knowledge, is that many people have the understanding that the abdominals are responsible for hip flexion, or bending at the hip. This however, is not the case. The abs are for spinal flexion and the hip flexors are for hip flexion.

One common exercise people use for targeting the so called "lower abs" is some form of supine leg lift. The muscles that cause the legs to lift or flex are the group of muscles called the hip flexors. You can also feel the muscles in the stomach tighten because of the pelvic tilt. This is a stabilization contraction for the hip flexors.

The muscles that are worked the most during hip flexion are the hip flexors which attach to the spine directly under the abdominal muscles. This is why you may feel sore in the area that would be you lower abdominals after exercising the hip flexors. Exercising these muscles will have no effect on the abs accept possibly help make you stand straight, with good posture.

So now that I have dispelled the myth about spot reducing fat, and the mystery muscles called the lower abs, what can you do to get a stronger, leaner, sculpted set of abdominal muscles?

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Chris Bower
http://2fit2quitonline.com

Do You Know How To Get Six Pack Abs The Right Way?

Getting six pack abs is possible. This is not a goal that cannot be attained. The factor in making this happen is you. What are you prepared to do? The biggest challenge we face as human beings is the habits we have developed over time. Breaking these habits is not easy but it is definitely achievable.

Figuring out how many calories you need to burn per day in order to lose weight is not rocket science. There are many books and lots of information online to help you understand what is necessary in order to do this.

You can do all the crunches and workouts you want but as long as there is fat around your muscles you will not be able to achieve six pack abs. The key here is fat. You need to burn this fat. Otherwise the flab will remain covering your muscles. You will need to engage in frequent cardio workouts to exercise your muscles, lungs and heart as a whole..

Do not think that you can just work out on one area of your body. You cannot localize fat loss. You will need to work on fat as a whole. You will need to put together a diet that will help you achieve this. By the way this does not have to involve boring meals. Again research, research, and research some more. Educate yourself on the functioning of the human body.

Gaining six pack abs will not be achieved by abdominal exercises alone. So training your abs for hours on end will not help you to get the six pack abs you desire. If you only do abdominal exercises then you are not addressing the problem of fat as a whole.

There are few things that you need to do is reduce your body fat percentage. This brings us back to diet and exercise. Do not take your finger of the pulse when it comes to understanding the underlying fact which is "I have fat". You need to get rid of it the right way.

You can discover how to lose belly fat! starting with our Free Bonus ebook, Training & Nutrition Insider Secrets for a Lean-Body!

Finally The Right Way To Lose Belly Fat. - starting today! You can also learn how to get Six Pack Abs. Do You Know The Hidden Dangers of Your Excess Abdominal Fat?

How to Get Abs of Iron - Fast

Powerful abs look hot. There is no two ways about it. A good looking set of abs is a marvelous center piece on a muscular body. Nice developed delts and big guns are somehow not legitimate if the tummy has some fat on it or a pouch. Somehow without those rock hard abs of steel, the muscular body is seen more "gross" (less refined) on a guy and simply fat on a girl, even if other body parts are well developed.

Everyone wants nice looking abs. The question is how to get those abs of steel fast. Then it's just a matter of maintenance.

The answer is simple. It's a two pronged approach.

Apply crunches and sit ups to increase the size and thickness of the abdominals. By enlarging this large muscle group we do something very important. It is well known that muscle burns more calories. A bigger muscle, burns a bigger amount of calories even at resting rate. An extra pound of raw lean muscle will on average burn 10 calories extra per day, so if you doubled the size of your abdominal muscles and added 10 pounds of raw lean ab muscle, you will be burning an extra 100 calories a day than you do now, at resting rate.

This, of course, makes the second part of the process easier. We restrict calorie intake, eating special foods. Proteins. Also we employ a cardio program in an effort to burn off fat and reduce our over all fat levels. (Spot weight loss just on your tummy is a myth)

You can easily start dropping 4 pounds a week this way simply because your body burns a lot more calories just functioning. Also any cardio you do, the calories burned are multiplied by the new raw lean muscle you have gained. Within a month, almost anybody can look like a fitness model and have those abs of steel.

If you would like to get a six pack in 23 days or less, buy The "Abs In 23 Days" training program. You can learn more about this award winning, abdominal pumping, fat stripping product by clicking HERE

The Secret To Flatter Abs Is Surprisingly Not Crunches

If you have a little extra weight around your abdominal area you would like to get rid of, then you will be amazed at the results you will get if you follow a few common sense guidelines. One of the first things that you have to do before you begin is to be absolutely motivated to get the results you want. Getting a tight, flat midsection simply is not going to happen unless you put some work into it. If you are not afraid of working to get what you want, then by all means read further, if not then we are done here!

There are three things which used together will lead to rock hard abs. These three things are hard work, proper nutrition and dedication. The hard work will consist of doing the proper exercises. Of course the proper nutrition means that you will be eating healthy on a regular basis, with no giving in to temptations. Finally, you must truly be dedicated to getting your body in shape; there is no middle ground on this point.

One fact about belly fat that most people do not know is that it is the last part of the body that wants to lose its fat. If you will notice, most people will say that their belly is the hardest part of their body to get in shape, and now you know the reason why. It is therefore important that you focus on total body fat loss, and not just on your midsection. The abs will come when you get the rest of your body in shape.

You should know that if you plan on buying all sorts of gadgets that are supposed give you flat abs within days, you are just wasting your money. You do not need any special equipment to lose weight. If you would like to use equipment to lose weight, then just a regular set of weights which include a barbell and a regular set of dumbbells will give you all the equipment you will need. Luckily these are rather cheap when compared to gym equipment.

Your exercise regimen should include both weight training and cardio exercises. You should create a weight training program which will target each area of your body to help strengthen all your muscles and to eliminate excess fat. A good aerobic workout will burn more calories and provide excellent muscle toning. Remember that muscle burns fat, the more muscle you have the less fat you will have to lug around.

Your diet is a key element to your success. It is recommended that you eat a serving of complex carbohydrates about an hour prior to working out. This gives your body the fuel it needs for the workout. You should also be certain to have a well balanced, nutritious meal within the first hour following your workout. If it is at all feasible for you to do so, it would be best to spread your meals out into six smaller meals all throughout your day. If you can do this, you will be able to boost your metabolism and also inhibit the storage of new fat.

Finally, you must remain dedicate to the program you have started and avoid being sidetracked. Staying motivated is a necessity, and will determine whether you attain your goal. If you need a workout partner to help keep you motivated, then by all means get one. If this isn't an option for you, turn on the television and workout with an exercise program. You can look in your local listings and record several shows to help keep your motivation in full force.

Attaining the look you want is certainly within your grasp. It is solely up to you to make sure that you get what you are looking for.

Patricia is a health focused content author, today helping you learn more about How To Get Flatter Abs Stop by Patricia's site at How To Get 6 Pack Abs Quickly to pick up a free special report called "The Stubborn Fat Solution"