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?

Join our news letter at http://2fit2quitonline.com to get more information about training your abs

Chris Bower
http://2fit2quitonline.com

Want Gwen Stefani Abs? Here's How To Get Them

She's known for them and even though she's a mother now, she loves to show them off. Gwen Stefani is famous for her abs, but they didn't happen overnight. Photos of Stefani in the mid to late nineties shows a distinct paunch. It wasn't until Stefani got serious about her diet and exercise program that her abs responded in a huge way. So, how does she do it? Her ab success is very likely a regularly adhered-to diet and exercise plan, an example of which follows: (You can get a free newsletter from Stefani's trainer outlining more tips, the link is at the end of this article)

Stefani's Abs Start With A Monitored Diet: Stefani, who currently weight approximately 110-115 pounds at 5'6 has not always been as thin as she is now. To maintain her chiseled abs, she has to maintain her current low weight so that her abs show through. No matter how cut your abs are, if you have excess fat or waist weight, you will not have the appearance of rock hard abs. So, the first step of getting Stefani's abs is getting as close as possible to your ideal weight. You'll need to chose an eating plan that enables you to maintain good health, a healthy weight, and which offers you enough flexibility and choices so that you can comfortably live with the program. The FDA recommends approximately 2,000 calories for a moderately active woman, but you can't maintain a thin body by getting these calories from processed or junk foods. It's vitally important that your calories come from healthful, whole, low dense foods. It's a celebrities' job to look good, but even they can't eat Big Macs or Ding Dongs and look like Gwen Stefani. Regardless of how or where they get their food, most celebrities adhere to a healthful eating plan.

Gwen Stefani's Abs Require Regular, Cardio And Targeted Abdominal Workouts: Once you're at your goal weight, you'll need to put in exercise time to limit body fat and build the muscles required to get rock hard abs. To tone your muscles and lessen body fat, you'll need to do regular cardio exercises, like running, aerobics, dancing, boxing, biking, or high intensity exercise videos. You'll need to combine this cardio with specific circuit muscle training. And since you're targeting your abs, you'll need to special attention to working and challenging your abdominal and waist muscles. This is easily achieved by during crunches and waist twists on an physio ball or using specific abdominal exercise equipment. If you sign up for Stefani's trainer's free newsletter (link below), you'll get tons more specific exercise examples.

Gwen Stefani's abs can be yours with an awful lot of hard work. You'll need determination, patience, time, an effective eating plan, and regular cardiovascular and targeted abdominal exercise. Yes, it will be a lot of hard work, but imagine how proud you will feel when ab bearing or snug wasted clothing is actually welcomed rather than dreaded.

To receive Mike Heatlie's (Gwen Stefani's trainer) free newsletter, sign up here

Peyton Manning - 3 Tips to Rock Hard Abs

I'm sure you've seen the commercial by now with Peyton manning giving a "HeartFelt" pep talk on the virtues of shirt shopping and abdominal training. Peyton goes on to say "If you're over 23 and not in the N.F.L buy bigger shirts and forget about rock hard abs".

Peyton Manning is probably right most people in America will need bigger shirts especially after the Holidays. The average weight gain for most Americans is about 7 to 10 pounds, that's enough to soften up even the best of abs. The weight gain starts with Halloween. and continues straight through to the New Year

Well, we're going to try and save you some money on shirt shopping and get you a pair of abs even if you're over 23 years old and not in the N.F.L

Here's 3 tips to Rock Hard Abs and Smaller Shirts

1. Eat Better- Plain and simple if you are eating "Super Sized" portions of fast food throughout the day culminating with a giant meal before you go to bed you are in for a bigger shirt size guaranteed. You must eat five to six small nutritious meals throughout the day spaced out every three to four hours consisting of a lean protein (chicken breast ,turkey breast, lean red meat, egg whites e.t.c.) Complex Carbohydrates (vegetables, fruits, oatmeal, yams, e.t.c.) and a healthy fat (almonds, walnuts, ½ avocado, flax seed oil e.t.c.) Give this tip a try- You'll feel and look better.

2. Exercise- Yes you must move your body if you want abs and smaller shirts.

Exercise isn't just for those under 23. The most efficient way to train is performing full body workouts using muti- joint movements. This will ensure you are burning maximum amounts of calories as opposed to Bodybuilding workouts where muscles are isolated and calorie expenditure is minimal. Use Multi - joint movements and full body workouts and you can't go wrong.

3. Consistency- Last but not least is consistency. Eating well and exercising some of the time, while an improvement, won't bring rock hard abs and smaller shirts. You must stick to your diet and exercise program. There are many temptations to take you away from your goals but with hard work, and persistence, rock hard abs and smaller shirts can be yours - Guaranteed.

There you have it. "3 tips to Rock Hard Abs and Smaller Shirts". Let's Prove Peyton Manning wrong but remember small meals throughout the day, exercise using full body movements, and be consistent. Follow these tips to abs and smaller shirts and you're on your way. Good Luck!

Eric Bonilla has been a Fitness Professional for the last fifteen years. Eric owns and operates Premier Sport & Fitness, located in walnut, C.A. Eric works with athletes, seniors, and soccer moms, but specializes in helping kids stay fit and learn healthy lifestyles. His programs have helped literally hundreds of people lose body fat, achieve their goals on the sports field and learn strategies that will help them lead longer healthier lives.

Eric Bonilla
 

909 595 2670
 

www.Premier-Sport-Fitness.com

How To Get Cut Abs In A Few Weeks

A set of beautiful abs is so desired these days, often people assume that only professional gymnasts or fitness models can have such a highly prized body part. This is not true. These people simply know how to get cut abs. Yes, in just a few weeks!

This sounds almost impossible, but it is not. The key is in the form and the right exercise. Bare in mind that fitness models and gymnasts have low body fat. So their abs will show through when they cut them up. If you are slim, this will work for you too. In fact this will work for anybody, but for people with a thick layer of fat on their tummy, the new muscles will not be visible, so if that is the case, you will need to go on a strict calorie intake diet to get to the point where your muscles show through a little.

How to get cut abs in a few weeks
First make sure to drink lots of water. When you hydrate your body, you allow the anabolic environment the resources it needs to begin creating the new muscle fiber. Second, eat lots of protein. The basic building blocks of muscle fiber is amino acids which are found in protein.

Chicken breast, tuna in spring water and protein shakes are great, eat a lot! You may even gain a few pounds over the days you do this, but you will need to do some cardio after "bulking up" to remove the excess fat. The reason why you must eat is because when you do your ab crunches and sit ups you are putting strain on the muscle. The muscle group responds by rebuilding itself and growing. If it doesn't have the correct materials to build muscle it simply wont. In other words you are wasting your time exercising. Without proper nutrition, you may as well not bother exercising. You will burn calories and thats great but there are better cardio exercises around than crunches and sit ups. Like walking or running.

However if you want to build muscle, you are going to have to accept that you will add some fat too while you are bulking up the muscle group because you cant be laser accurate. You need to give the muscles the nutrition it needs and that means lots of food. Some fat is bound to be added too, but this can be taken care of later by cutting in with cardio workouts to remove fat and lower your body fat percentages so the muscles show through your skin because it is now thinner.

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

Nope - You Won't Get 6 Pack Abs By Doing Crunches All Day

Well my friend, you have lead down the wrong path. Although there is a bit of truth in that sentence you are only being told part of the story. Right now you probably already have a good set of abs, not great, but good. Unfortunately your abs are covered with a thick layer of fat and no how many crunches you do, they won't get rid of that belly fat. In order to get rid of that fat you need two things; cardio and a good healthy diet. You mean I can't eat junk food, do my crunches and get rock hard abs? No. If it were that easy we would all be walking around showing off our beautiful 6 packs, but instead, most of us have a gut and unless we work hard at burning off that fat, no exercise or exercise machine is going to do us much good.

Let's get right down to it.

First, stop eating all that junk food. You know, the energy drinks, fat laden lattes and triple layered burgers. Learn to eat vegetables and fruits. I am not saying that you need to love them, just eat them. Both veggies and fruits give our bodies the energy and nutrition that it needs. They are both also low in fat and calories and full of fiber which will help you stay full longer. Then add in some non-fat dairy products, 100% whole grain breads and lean meats. Don't let fruits and veggies be last on your list of foods to eat, let them be first. Once you start to rely on good healthy food, you'll notice that you have more energy.

Now that your energy level has been raised lets talk about cardio. So what is cardio? Cardio is just another buzz word for aerobics. Aerobics sounded too structured with having to take classes and all, so people started to use the term cardio to let you feel less intimidated. Cardio is basically any exercise (or sport, or game)that raises your heart rate to it's ideal level and sustains it for 30 plus minutes. Cardio can be as simple as brisk walking 45 minutes a day, playing racquetball, swimming or some activity more advanced like jogging or running. If you have an older, push type lawnmower and it takes you 30 minutes to mow your lawn you can consider it, cardio. To get the best fat burning benefits from cardio you should your activity at least five times a week and try to push for a 45 minute time frame each session. As cardio will raise your heart rate be sure that you start off slowly if you have not be working out for a while and it's always smart to get a full physical and get the go ahead from your doctor.

Ok, now that you have cleaned up your diet and have started to add cardio to your life, you can proceed to do your crunches. This time however, you will see the results you are looking for...6 pack abs that everyone will envy.

Patricia is a health focused content author, today giving you a bit of insight into working on your belly fat. To pick up a free special report "The Stubborn Fat Solution" and learn the real way to get 6 pack abs, visit: How To Get 6 Pack Abs