If there is one thing I hear more than most in the gym it is how can I strengthen my lower abs.
Whilst the abs are one muscle group there are certain exercise that really target the lower portion of the abs.
These are the five exercise we are going covering in this article:
Make sure that you follow the exercise instructions below because it is important to have the correct technique when doing these exercises.
To get started I would choose two of these exercise and do 2-3 sets until failure. After doing it for 6-8 week switch it up by adding in some additional exercise.
- 1 Exercises Routine That Targets The Low Abdomen.
- 2 The reverse crunch
- 3 The hanging knee rise
- 4 The cross body climber
- 5 The rolling plank
- 6 The Ab Pulse-Ups
- 7 Why People Find It So Hard To Get A Six Pack
Exercises Routine That Targets The Low Abdomen.
The reverse crunch
The hanging knee rise
This helps in isolating the muscles of the lower rectus abdominus.
The cross body climber
The rolling plank
The Ab Pulse-Ups
Why People Find It So Hard To Get A Six Pack
- The postural alignment may have negative effects on the lower abdominal region’s postural appearance which makes it look like you have a bulge in the lower abdomen even if your body fat is low. Avoiding this is by ensuring that you have best pelvic posture.
- Some people may have a hard time defining their lower abdominal region due to genetics. You must therefore have low body fat to get desirable results. So despite the fact that it may be harder achieving low body fat due to genetics, you are likely to achieve your fitness goal by dieting properly and exercising regularly.
The lower abdominal region is where the body likes storing fat. It therefore takes longer to notice fat loss in this area due to the extra storing of fat.
This psychologically can wreak havoc as it seems that you aren’t getting prompt results.
1. Limiting your carbs to the days of workout only
Starchy carbohydrates like potatoes and rice when leaning out can be very good- if they are eaten at the right times. When you save carbs to the days of hammering the muscles with heavy and complex exercises, you can be sure that the body is specifically using that energy for recovery and growth of muscles.
2. Boosting Your Testosterone with heavy and compound exercises
I you however eliminate carbs completely from your diet, this will work against you. Carbs give a person the fuel needed in building muscle, melting fat and targeting your abs. Your gym performance suffers without it.
Research has suggested that lower testosterone levels in some men can be to blame for a disproportionate body fat amount on the lower abdominal region. Such a person therefore needs heavy lifts and for the whole body in stimulating a lot of growth in the muscles and unleashing hormonal response that is massive.
Exercises requiring heavy strength also help in speeding loss of fat which reveals lower abs quickly.
3. Do the right exercises for the core
For a serious lower ab definition, direct exercise for the ab are needed. But it isn’t every exercise of the core that targets the lower abs- for some, their focus might be on the obliques, while others are effective in isolating the top part.
If you are wondering how long it takes to get a six pack you should take a look at this article.
Hi I’m James and I’m a self confessed fitness fanatic. When I’m not personal training I enjoy multi discipline endurance events, mma and hitting the gym. I also love to write about my passion and I’m a firm believer in healthy body healthy mind.