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Exercises for Lower Abs that Work

by Travis Hunt on December 31, 2011

Some of the most proven effective exercises for lower abscan be done right in your own home with no expensive equipment or large time investment.

You just need to know the answers to 3 simple questions and know the right moves to get the abs you want.

What moves work your abs?
What is the right diet for ab training?
What is a good cardio workout?

Technically, there are no separate upper and lower abdominal muscles. The abdominals are a group of muscles that are all connected.

So, some experts don’t believe that there is a point to targeted ab training, but science has proven that some movements do target the lower abs more effectively.

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The best exercises for lower abs are:

Curls
Crunches
Bicycles
Knee to Chest Stretch

1. Curl

Lie flat on your back with your knees bent and your feet flat.
Place your hands on your abdomen.
Tighten your abdominal muscles and press your lower back against the floor.
Slowly curl yourself up, raising your head and shoulders.
Uncurl back down, slowly lowering yourself back to the floor.

2. Crunches

Lie down on the floor.
Bend your knees and place your hands across your chest.
Contract your abdominal muscles.
Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
Hold this position for a few seconds and then lower yourself.

3. Bicycle

Lie flat on the floor.
Rest your hands up next to your head and bring your knees halfway up.
Begin a bicycling motion with your legs.
Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

4. Knee to Chest Stretch

Lie on the floor with your knees bent and flat feet.
Bring one knee toward your chest. You can use your hands if you need to.
Hold your knee near your chest for ten seconds and lower your leg slowly.
Repeat with your other knee.
Hold the stretch for as long as you feel comfortable and then repeat.

Perform these exercises for lower abs 2-3 times per week on alternating days. Begin with 5-10 repetitions of each and step up slowly.

A low fat diet is an important part of abdominal training. Eat plenty of whole grains, fruits and vegetables, and lean protein. Avoid fatty foods and processed grains.

A strong cardio routine is also important, both for your overall fitness and you ab strengthening. Walking, bicycle riding, running, jogging, and aerobics are all great cardio workouts.

A healthy fitness routine is a full body fitness routine. Eat right, pick a cardio workout, and do these exercises for lower abs. Your very own toned, sexy abs are inside of you, waiting to be brought out.

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

by Travis Hunt on December 24, 2011

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:

Follow a low fat diet;
Perform regular cardiovascular exercise; and
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.

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