A lot of people would certainly end up being shocked to discover that they’re seeking lower ab exercises for the wrong reason. The most seen reason is because they’re seeing definition in their upper stomach muscles but none in their lower stomach muscles. The lower and upper abs are actually part of the same muscle group. If you don’t have the definition you want, it is due to excess fat.
The lower abs just visibly hold fat longer than other places on the body. This excess fat hides your lower ab muscularity (which is the same as your upper ab muscularity). If you’ve ever tried putting a hand on your lower abs during a crunch, you’ll notice that it contracts with the same intensity as your upper abs. The “six pack” is just one solid sheet of abdominal muscle.
Lower ab exercises require the legs, which are heavier and extend farther from your core than simply curling your upper body from the floor would. This helps you to get a more intense core workout, as high resistance work builds more muscle. Additional muscle will burn extra calories, although not to a high enough degree to give you a six pack in most cases.
There are many different types of lower ab exercises, but keep 1 point in mind for all of them. You should keep your pelvis tilted up towards you as much as possible. This will reduce any lower back strain and fully engage your abdominals.
The actual motion for lower ab exercises is usually roughly the same, varying mostly by the plane in which it is done. The knees are pulled towards the chest, either with bent or straightened legs. The most intense variation to do is the hanging leg raise, followed in far second by stability ball reverse crunches.
To reveal your abs once you have the muscle you want, you need a mix of good diet and High Intensity Interval Training (HIIT). Note that there are other forms of exercise for fat loss, but HIIT gives you the most bang for your buck.
Your diet should focus on natural foods, no chemicals or preservatives. The more lean protein and fibrous vegetables you get in your diet the better. Try to mix up your macronutrients in each meal, but if you’re going to skip one of them, make it carbohydrates. A calorie spike day, also known as a cheat day, each week will do wonders for keeping your body in high metabolism mode.
HIIT is better than steady-state cardio because it burns more calories per minute. It has an “afterburn” effect, giving you a higher metabolic rate for up to 48 hours following a session. It only take 20 minutes (minus the warmup and cooldown) to complete a good session. And considering the strain it puts on your body, you should take a day off between sessions. The results will be amazing.
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