best/effective exercises for lower abs?

**rahulsingh265** · 11-20-2014, 12:22 AM

I just want to know that what are the most effective exercises or training method to grow lower abs.... Please share your experience..... I have a hard time getting lower packs....

**Wintermaul** · 11-20-2014, 03:53 AM

Originally Posted by rahulsingh265

I just want to know that what are the most effective exercises or training method to grow lower abs.... Please share your experience..... I have a hard time getting lower packs....

The lower abs seem to hold the most fat around, therefor the hardest to get visible. Diet is the key here, because most people who got upper abs really have enough musclemass to show lower also, just need to shred down the last bit of fat around them.
When it comes to training i found that leg-raises really kills by abs when done correctly. I've heard many say you can target upper, lower, mid-abs etc. but its really only 1 muscle that contract at the same time so i can't say the same.(If the abs were separate muscles, divided into lower, mid and upper you could say Arnold actually didnt have that lower muscle, and that seems very genetic weird, all are normally born with the muscles) But i can feel the burn in the whole ab-region when doing leg-raises.

**SOL!D5NAK3** · 11-20-2014, 04:40 AM

6 sets of stop eating carbs and fat at the same time

**Khazima** · 11-20-2014, 05:19 AM

Originally Posted by Wintermaul

The lower abs seem to hold the most fat around, therefor the hardest to get visible. Diet is the key here, because most people who got upper abs really have enough musclemass to show lower also, just need to shred down the last bit of fat around them.
When it comes to training i found that leg-raises really kills by abs when done correctly. I've heard many say you can target upper, lower, mid-abs etc. but its really only 1 muscle that contract at the same time so i can't say the same.(If the abs were separate muscles, divided into lower, mid and upper you could say Arnold actually didnt have that lower muscle, and that seems very genetic weird, all are normally born with the muscles) But i can feel the burn in the whole ab-region when doing leg-raises.

Just to elaborate a little more, the abdominal muscle is one large muscle, the dips and lines through it are tendons running across and downward.

**Buster Brown** · 11-20-2014, 08:53 AM

The question might really be: are you incorporating as many different ab exercises in your routine as possible ? I use 8 different ones per week to avoid adaptation..... They are all good.

**AllKindsOGains** · 11-20-2014, 10:58 AM

The key to ab training is complete contraction of the abdominal wall. To do this, you need to be exhaling all of the air out of your lungs at the contraction of each rep. Besides this, it should be treated just the same as any other muscle group. Go to complete positive failure. For lower abs, hanging leg raises are perfect (I prefer the machine where you can rest your elbows against the pads as this takes out any grip variable.) Every rep, exhale all of your air and contract your abs as completely as you can, and on the way down, breath back in. Do this until you seriously can't lift your legs an inch, and you're done with your first set. If you're doing it right, your really shouldn't be able to do more than 15-20 reps. Do this kind of training approach to 3 different exercises of as many sets as you want (more than 3). To work on your ab contractions, every time you get out of the shower, look in the mirror and flex your abs as hard as you can while blowing out all of your air. Do it 3 times.

**rahulsingh265** · 11-22-2014, 02:12 AM

Originally Posted by AllKindsOGains

The key to ab training is complete contraction of the abdominal wall. To do this, you need to be exhaling all of the air out of your lungs at the contraction of each rep. Besides this, it should be treated just the same as any other muscle group. Go to complete positive failure. For lower abs, hanging leg raises are perfect (I prefer the machine where you can rest your elbows against the pads as this takes out any grip variable.) Every rep, exhale all of your air and contract your abs as completely as you can, and on the way down, breath back in. Do this until you seriously can't lift your legs an inch, and you're done with your first set. If you're doing it right, your really shouldn't be able to do more than 15-20 reps. Do this kind of training approach to 3 different exercises of as many sets as you want (more than 3). To work on your ab contractions, every time you get out of the shower, look in the mirror and flex your abs as hard as you can while blowing out all of your air. Do it 3 times.

Thanks bro

**rahulsingh265** · 11-22-2014, 02:14 AM

What about cable crunch?

**AllKindsOGains** · 11-22-2014, 10:32 AM

Originally Posted by rahulsingh265

What about cable crunch?

You don't need to be adding resistance to your ab training starting off. I still don't use weighted ab exercises. Focus on the complete contraction, and go to failure that way. If your doing it right and getting over 20 reps, then add the resistance.

**swolehead** · 11-24-2014, 02:01 PM

came in to say something khazima covered it tho the abdomin is 2 muscle and each simply contract as a whole

**Hard_Body** · 11-24-2014, 10:31 PM

I would honestly say hanging leg lifts or knee raises will build up the lower abs nicely but like winter said diet is important, you wont be seeing and lower abs if your body fat is 15 or over

**Pericu** · 11-25-2014, 03:18 AM

Yeah, ab raises are the king!

**GirlyGymRat** · 11-25-2014, 06:41 AM

So.... you want abs....

Best ab thread IMHO.

**rahulsingh265** · 11-28-2014, 12:18 AM

Thanks

**kelkel** · 11-28-2014, 08:10 AM

You guys really do abs? Seriously?

**Schwarzenegger** · 11-28-2014, 10:39 AM

Abs? Wut r those?

**RewardingLabor** · 11-28-2014, 04:48 PM

whats the best way to stretch abs?, especially lower I've pulled mine and all i can think of is the upward dog position from yoga, but its really hard on the back and doesn't really stretch them because the spine gets in the way.

**Schwarzenegger** · 11-28-2014, 11:49 PM

Originally Posted by RewardingLabor

whats the best way to stretch abs?, especially lower I've pulled mine and all i can think of is the upward dog position from yoga, but its really hard on the back and doesn't really stretch them because the spine gets in the way.

Lie with ur back on an exercise ball with ur feet on the ground stabilizing u. Then u can adjust how much the stretch is by going forwards or backwards with the ball with ur feet in the same spot.

I try to stretch so I basically do a bridge on the ball with feet on the ground and then my hands touching the ground on the other side with back on the ball. Work to wuts comfortable if u pulled em.

Its better than the upward dog that's for sure and less pressure on spine cuz ur supported

**rahulsingh265** · 11-30-2014, 09:09 AM

Originally Posted by Schwarzenegger

Lie with ur back on an exercise ball with ur feet on the ground stabilizing u. Then u can adjust how much the stretch is by going forwards or backwards with the ball with ur feet in the same spot.

I try to stretch so I basically do a bridge on the ball with feet on the ground and then my hands touching the ground on the other side with back on the ball. Work to wuts comfortable if u pulled em.

Its better than the upward dog that's for sure and less pressure on spine cuz ur supported

What about plank?