I know this is a car forum, but judging by the amount of replies in the "protein shake" thread, it's apparent that there are a lot of people on here that like to go to the gym. I just want to know what's a good routine/exercise that works the lower abs? Normally, I use 2 leather "loops" (each arm through one) that are hanging from a pullup bar. While hanging in the air, I pull my legs straight up to my chest as far as I can. I also do a twisting rep, where I'll bring my legs sidways up to my chest to help work the "side" abdominal muscles. This workout has been really helpful, and I know have an "8-pack" because of it, but my upper abdominal muscles are considerably more defined than the lower ones. Does anybody know a good routine that works the lower abs?

-Josh

This post has been edited by gt_driFFter: Dec 16, 2005 - 2:22 AM

if you have a fat midsection ... and want to lose the mass around it.. sit up's won't do ship for you .... just run... run ... run up stairs ... run up and down hills... run like forest.. just run... now if you have like 5 percent body fat.. once you get to that point... fook sit up or hanging from rings ... get a weight vest .. and frun up stairs and hills... and while your doing that.. tighting your stomach with every other stop ... and when you sit in a chair .. tighting you stomach for 10 seconds then relase ... wait 3 seconds then repeat .. till you can't do it anymore.... this is how i got my mid section cut up .. never did a sit up in my life ..

keep it simple, just do crunches. if you do them correctly and focus on contracting your abdominals very tightly at the top, they work the lower abs effectively. it is important to do ALL exercises to failure to properly overload muscle fibers. this can be hard to achieve with crunches without a machine. try placing a weight plate on you chest if need be, and focus on proper form. by the way, the side abdominals are the obliques. im pretty defined myself and im sure you know, its all about losing subcutaneous adipose tissue aka fat. so if you arent already, i would suggest a cardiovascular routine.

I'm not fat at all, so I'm not trying to lose any mass, i'm just trying to get my stomach toned. My upper/middle ab muscles are extremely defined, i just want my lower abs (like the bottom 2) to be more defined. Make sense?

-Josh

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exactly RUN , also ive gotten into the habit of almost subconsciously tightening my abs when im walking anywhere, its good for your posture. just wondering, any other runners on here? i LOVE running... hell id rather lose my celica than break a leg.

i run... and run and run

bro is on cross country... i sail so i dont have time for cc but i run with him

and we run and run and run

if i have time to kill, i break out the running shoes and i run

havent had time lately because of school and sports

ive been forced to start running at 9 to 10 at night or at 5 in the morning

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i hate running at night. 5am runs are the best though! especially in the summer because sprinklers are always runnin. lately ive been running in the rec center on treadmills... god cant wait till spring. marathon is on may 7th. training is a b****. 3:30 is my goal this year.

The mid lower ab fat is the hardest to lose. Your body fat % will prolly be around 8 or 9 when you finally get them to show te best. When you do cardio you want your heart rate to be a 705 of your max Heart rate. This percentage is the best for losing fat, if you go 80% or higher you start heading in to the condiditong part and will burn protein alon with the fat.

To get 70% you take 220-age= Max HR then Max Hr * .70 = Fat burning HR.

The reason that 70% is the right number is that it had to deal with your CO2 and lactate forming. I don'twant to bore you with the details.

Jeremy

This post has been edited by Jeremy1210: Dec 16, 2005 - 11:42 AM

The best workouts i've done for lower abs are:

a) excercise ball crunches, your lower back is in contact with the ball and you do crunches on it, This is a killer all around excercise for abs, hits em everywhere.

b) doing decline situps (with weight if you can), hits you right in the lower abs, you'll get a nice symetrical 6 pack in no time with these two, pair that up with some....

c) side oblique lifts. Use the bench you'd use to work lower back and lie on it sideways, lift using your sides, and that defines the sides of you abs, further bringing out your abs themselves.

theres alot of other good ab excercises out there, these are just my favorite, and have worked best for me.

This post has been edited by Tech9ine: Dec 16, 2005 - 11:51 AM

hmm, what is a good way to burn fat with less impact. I've been runing for years, and i feel my joins are starting to hurt from all the excess impact.

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i'm going to let you in on something most people don't know.... you burn more cal's walking then you do running... so walking for 30 minutes i better then running for 30 minutes.. if you want to lose fat....

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umm? im not seeing it. i dont want to be the skeptic but that doesnt seem logical.

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Walking burns more than jogging, but not running, especially if you walk on an incline. Jogging is bad, because of the pounding rhythm on your joints. I've heard you shouldn't run more than 20 minutes total all week. I do an elliptical machine, which is easy on the knees, followed by a fast 5 minute run. And by fast I mean at the very least .65 miles in five minutes. Sometimes I break it up into sprints. Riding a bike is also a good way to take the stress off of your joints.

i do the body for life run. its a 20 minute interval run. interval running is the best way, for me, to burn fat. just like when lifting, the intensity is the key. you warm up for 2 minutes, run at a 6/10, then 7/10, then 8/10, then 9/10, then repeat, minute 18 you run at 10/10, and then you get 2 minutes to cool down. (**/10 is how you would rate a particular speed based on the intensity required to reach that speed.).

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yea it didn't seem it to me either .. but the way i was convince was when my gym hooked me up to the mechine(the same ones doctors have when you take a physical) ... well one day i ran for 15 minutes i burn like 80 cal.. the next day walked for 15 minutes burned almost twice that... i was in shock .. but then the trainer at the gym explanied to me like this... .

when you run from point A to Point B .. you'll take about 100 steps... but when you walk you'll take 500... when you run your flying for about a second between step.. but when you walk every you have contact on the ground all the time.. so there is more body movement walk then there is running... hope that makes sense to you ...its light so it doesn't make sense to me right now..