How to Work Your Lower Abs

Have great abs is one thing that is a must for every person. Doing the standard sit ups or crunches is a great way to start, but unfortunately they only target the upper abs. You need to work both the upper and the lower abs to have the six-pack you have always dreamed of. One way to do this is to do an exercise called the alternate arm/leg raise. It is a total ab workout that includes both your lower and upper abs.

It is very easy to do. You start out by getting on all fours. You want to stay stable and keep your back absolutely straight and aligned with your torso and spine. You simply kneel on the ground with your knees directly under your hips. Your hands should be directly under your shoulders. Your head should be straight out in front of you.

Slowly start to raise your arm in a 30 degree angle, away from your body with your hand pointed out. You then raise the opposite leg straight back. After holding this position for 10 seconds, you can switch sides. You want to do this at least 12 times per side. One you have done this for a few weeks and feel comfortable with it you can move on to something more challenging. You simply follow the exercise, but then instead of keeping your leg straight you want to circle your foot and hand while maintaining your complete alignment.

You can work your abdominal muscles everyday so be sure to get as much of a workout as possible to get the abs you really desire. You also want to build your overall health as well, because without losing weight and gaining muscles you won't have the best abs. You can do this with HGH releasers which have been shown to preserve lean muscle while helping your body to burn the fat that it needs to make you look thin and muscular. It is all natural so there are no jittery feelings that you can get with other products. It also contains amino acids and vitamins that will assist with your overall health. Along with a HGH releaser you may want to consider taking a calcium supplement. It keeps your bone strong, and is good for your heart.

If you have great abs you want to show them off. You can't do this without being lean and strong. Together with the right kind of exercise and the best products for your body, you can look great all year round!

MagnaRX HGH just might be the closest thing to the fountain of youth that we've seen in our lifetime. To read more about this all-natural supplement, visit the above link.

The Best Exercises For Lower Abs

Is there a best exercise for lower abs? A lot of people may say that you can't specifically exercise your lower abs, upper abs or in fact target any individual portion of a single muscle group. They're technically right - you can't isolate specific bits of your muscles, including upper and lower abs exercises. BUT.. that doesn't mean you shouldn't train your muscles from different angles. We do know that joint mechanics and angles of exertion will stimulate different levels of fibers within your muscles, so while it's a good idea to train from several angles, don't expect to be able to correct or shape your muscles as they grow.

So, on to the best exercise for lower abs. Your lower abs are mostly used as a stabiliser for your core and when you perform difficult movements with your legs, while your upper abs are used mostly in relation to your general upper torso, shoulders and back. The obvious route then for exercising your lower abs is to make use of your legs to perform the workout.

One of the best exercises for lower abs: vertical leg crunches

Lie on your back with your hands resting underneath your lower back for support. Cross your ankles over and keeping your legs as straight as you can, lift your feet up 20-24" into the air. Hold for 1-2 seconds, then lower them so they're just off the floor, but don't let them rest. Lift again, and lower. Repeat the raising and lowering 10-12 times slowly, then rest for 90-120 seconds before doing another set.

Be careful not to strain your back while doing this lower abs exercise. Rest your head on the floor so your upper abs are left out of the equation as much as possible, and don't arch your back. Your hands under your lower back are there partially for support, and partially to remind your not to flex your back too much.

Another of the best exercises for lower abs: the Captain's chair

This lower abs exercise requires some equipment, but you can probably find it in your local gym, and if you don't have access to the gym you may be able to construct something simple at home. The apparatus you need is basically a chair with the seat removed and with two upright handles like joysticks on the arms, so that when you have your forearms on the arm rests you can hold onto the handles. The chair is fixed to the wall a few feet off the ground, and the exercise is as follows.

Stand in front of the chair between the arm rests, and grip onto the handles. The chair should be at an appropriate height so you can reach these comfortably. Contract your lower abs and lift your knees to your chest, placing your weight on your forearms on the arm rests. Pull your knees as high as you can, hold for 1-2 seconds and gently lower them again, but not all the way to the ground. Repeat this motion 10-12 times, and take a rest of 90-120 seconds between sets.

These are two of the best exercises for lower abs, and will give you plenty of strength and definition both in your general core muscles and in your lower abs.

To learn more about the easiest and fastest way to get six pack abs, visit http://TheTruthAbout6PackAbs.com

David Spencer is a fitness nutcase. He has spent years learning about exercise and just as long working on his own six pack abs. Getting your own flat abs is not as hard as everyone makes out - visit The Truth About Six Pack Abs to find out exactly how David and hundreds of others got theirs, and how you can get yours.

What You Didn't Know About Your Abs

Getting the abdominal area in shape can be a manageable task, once you understand the basic science involved.

You should have your doctor’s clearance before engaging in any physical activity, now with that said, the first thing that you need to do is warm up for about 8 mins before embarking on the ab workout. Do not engage in any abdominal training , if you have any lower back or pelvic issues.

For you to have a strong, lean and chiseled abdominal area-you need to pay attention to the following; your sleeping habits, nutrition, resistance/weight training and cardio vascular training. Genetics do play a role, but it doesn’t mean that you can’t improve on your ab and core strength.

So how do you work the abs?, we start off by working the oblique muscles (the area that covers your love handles) first. Reason being that they are your weakest muscles in the abdominal region, and unfortunately you also have extra fat holding on over here They are divided into the internal and external obliques. These muscles criss cross each other, another reason why you should work them from different angles.

How? Answer: you would perform 3-4 sets of 12-15 reps of the various oblique exercises, ….get them tired, and then proceed to the “front” muscles, i.e. the rectus abdominis and transverse abdominus –that form the” six pack”. Oblique exercises would include lateral lumbar rolls, Saxons, Standing rotations with a bar, and Diagonal flutter kicks.

The rectus abdominis and transverse abdominus are very powerful muscles, and a lot of energy is utilized in working them out-and its funny the way a lot of people get into the gym, and the first thing that they do is a set of situps!.That’s not effective! Because by the time you get over these muscles, you are tired., and you don’t have enough energy for working the obliques effectively(remember they are your weakest abdominal muscles!).

Now you’d perform about 3-4 sets of various exercises that target the “ sixpack” area., and you’d be on your way to success. Exercises in this section would include balance ball crunches, hip thrusts and air bike crunches.

Performing running sprints is also an excellent way of burning excess body fat, and getting the abdominal area really cut. You only need to look at the wide receivers in the NFL and basketball players like Allen Iverson, a clear testimony of what sprinting can do for you.. A great combination is when you combine some distance running with the sprinting, and icing it up with some boxing or martial arts.

Having dinner early, say anywhere between 6pm and 7.15 pm will also help in keeping your waist lean and tight. A balanced diet consisting of Carbohydrates, proteins, fruits and vegetables improves your metabolism and optimum health in general. Key thing over here is having 5-7 small meals , spaced out over a single day. .Avoid junk food! Powerful tip; Spend time chewing your food, enjoy it…..you’ll end up eating less, plus you also get to reprogram your cells. Resulting in you eating less, which is effective for those who want to control their caloric intake.

You can’t talk about getting the abdominal area in shape, without mentioning resistance training. This may involve using your own body, weights, bands, and other functional training equipment. Do some research on this area or consult with a Fitness professional, before embarking on a resistance-training program. In the meantime stay focused , and keep things moving!

Eric Odera offers motivating and highly creative training to re-energize the lifestyles of busy executives in New York City. Please visit http://www.ericodera.com E-mail:rocadera@yahoo.com

An Exercise To Create Those Sexy Six Pack Abs

Would you like to have abs that make your friends jealous and are a serious attraction to the opposite sex? I have a great exercise for you. It's called the "Cross T Ball Exchange." The only equipment we need is an inflatable exercise ball.

First, let me remind you that big determinants to how your abdominals look are your nutrition and your well-rounded exercise routine. You have to have both of those in place to get visible results from ANY ab exercise. Despite television ads to the contrary, it's impossible to "spot reduce" fat from a particular body part. If you have a "beer belly" or this is the only exercising you do, we will make your abs stronger and more toned but a layer of body fat will cover up your six-pack treasure. The bottom-line is to make sure you are doing your part with a good nutrition program and a solid exercise plan.

Start the "Cross T Ball Exchange" by lying on the ground face up. With your legs straight or slightly bent, bring your feet six inches off the ground. Hold the ball at arms' length directly over your upper torso. Touch the ball to the ground to your left at about waist level, keeping your torso on the ground and your legs elevated throughout the exercise. Now touch the ball to the ground at waist level to your right. While extending your arms, touch the ball to the ground over your head. Now move your legs and arms toward each other so you can exchange the ball from your hands to your legs, placing the ball right between your ankles. The straighter your legs are during the exercise, the more difficult it will be. Lower your legs until the ball touches the ground and then bring your legs back up to your hands to take the ball and start again. That is one repetition.

This is not an exercise for anyone with lower back problems. It is for people who are already in good shape and are looking for a way to spice up their ab routine. It is a regular part of many of my clients' routines, typically for three sets of 12 to 15 reps. The exercise uses your entire core area; making it a good ab exercise for someone wants to work the entire muscle complex but has limited time.

If the exercise seems too difficult at first try having your feet higher than six inches off the ground and/or bend your knees significantly. Don't get discouraged if you can only do a few reps at first. Rome wasn't built in a day and neither are great abs. Just add a repetition or two as you become accustomed to the exercise. The "Cross T Ball Exchange" will help take your abs to the next level!

Cliff Wiese has been active in fitness, sports, and sport psychology since 1981. He is a Certified Strength and Conditioning Specialist, as well as a Sports Performance Coach. He works with a varied international clientele, ranging from world-class athletes to pre and post rehabilitation patients to Special Olympians. A speaker and writer in high demand, Cliff can be reached by email at cwiese@lycos.com or by telephone in the USA at 979-229-6276.

Cliff attended Schreiner University on athletic and leadership scholarship and has done graduate studies at the University of Oklahoma. He is active in Special Olympics as a Powerlifting Coach and is a volunteer grant writer for a number of charities, primarily organizations involving at-risk children. Cliff is also personally active in sport and has won championships in five different sports. He is currently finishing his first book, aimed at creating and sustaining successful and life-long workout routines for non-exercisers.