Lower ab workout?

[Dmitri Diablo]

I want to get my lower abs more visible. What is the best way to work them?

[dooie]

I want to get my lower abs more visible. What is the best way to work them?
<img src="http://forums.steroid.com/attachment.php?attachmentid=122835"/>

Hanging leg raises are a fantastic exercise, but do it without momentum

[Dmitri Diablo]

does it matter if my knees are bent? Or stick my feet straight out in front of me? Should I add weight?

[Turkish Juicer]

Adding weight will help to build larger and stronger muscles without a doubt, however, it will also put extra stress on your lower back so a proper warm up of the lower back is necessary before weighted hanging leg raise exercise. I always perform two sets of hyperextensions before I start doing my weighted hanging leg raises.

You can run your sets in a manner where one rep is with knees bent and the following is where feet are straight out in front of you and see how this works for you. Will be very hard to do this with weight though.

[M302_Imola]

Adding weight will help to build larger and stronger muscles without a doubt, however, it will also put extra stress on your lower back so a proper warm up of the lower back is necessary before weighted hanging leg raise exercise. I always perform two sets of hyperextensions before I start doing my weighted hanging leg raises.

You can run your sets in a manner where one rep is with knees bent and the following is where feet are straight out in front of you and see how this works for you. Will be very hard to do this with weight though.

Good advice! I suggest you try to do as many straight leg without breaking form and then once you form goes to shit burnout with knees bent as these are a bit easier.

[dooie]

When u do it with ur knees, try get ur knees to hit ur chest, get that crunch action going!

[M302_Imola]

When u do it with ur knees, try get ur knees to hit ur chest, get that crunch action going!

True! Just don't swing, it is important to keep your torso straight and still!

[DanB]

I like to put a plate on shins and do crunches, that make sense? I'll post a video of it later I'm on app at moment, low bodyfat is essential though also

[aportinastorm]

Very low bf will help more than any ab workout you can do for the lower abs. You can do the leg raises until your blue in the face but for most if bf isnt close to single digits they will never be visable. hard to get and i give props to the people who have them especially past a young age.

[abstetic]

Pm me and I'll give u a boss boss ab workout

[dooie]

Pm me and I'll give u a boss boss ab workout

Post it up abstetic! Or pm me

[The_Irish_Dave]

There are no lower and upper abs. It's all worked the same. The only reason you don't see the lower part is because more fat deposits on males in the lower region of the belly. Hanging leg raises and then with weight for more advanced is the best way. Not knee raises. Only do them for finishing.

[Donro]

I had the same question and I think I have my answer. I feel my abbs and they feel strong but I can see a little progress. I have lost 35lbs and have started to see other muscles start to show but my abbs are slow and my weight lost has slowed. I am now at 17.5% body fat so I should see more results when I get down to about 9 or 10% body fat. That means about three more months.

[Far from massive]

Unless you have huge abs you will not see much of them at 17.5. You will be a lot better served to loose wieght first, also its my opinion that to get the appearence that most are seeking ( flat stomach with a six pack, separation and great obliques ) you will want to focus on strict form and keeping the abs contracted during excersize. The development of a gorrilla gut is fine if you are a heavywieght bodybuilder with 20+ inch arms and a chest and shoulders to match but if you have an average muscular physique this kind of distention will be far from asthetically appealing. So keep the abs contracted and concentrate on form and reps, also do not forget the obliques and to stretch all the muscles in the midsection with light range of motion movements. This is because many ab excersizes are much easier to do with the abs distended so adding wieght before you are ready will only serve to create a bloated look.

Again this is only my opinion, however its based on 40 years in the gym and seeing all sorts of approaches to ab work and seeing what works and what does not.

FFM

[oatmeal69]

I try to keep my rep range at 12-20, I'm more interested in definition than putting on any size.
That said, to see abs requires diet and cardio, more than any exercise.

[Turkish Juicer]

[Tigerlily01]

I love hanging leg lifts. I'll hang with my body stretched out then pull my knees up to my chest. It feels great

[Toothache1]

lie on the floor, have your spotter/friend stand behind your head , left your legs to vertical and get the other person to push them down with force, if your looking for defintion then more compact exercises work better crunches etc, and agreed single digit BF is definatly needed and dont ever use the abolute blag of the 'inverted sit up' equipment, you cheat yourself by using your groin!

[gonebluffn]

Good vid kooks to produce great results in my opinion like he said the key is working them most just do a couple sets a week if even that the more you work them and see results the the more motivated you get to reach your goal. Good post Turk

[Turkish Juicer]

Pointers in this video: Abs require intensity, variety of exercises are needed and switching up the routine once in a while (or often, depending on the individual) helps with yielding better results.

[Barbellthane]

I've always had good stimulation of lower abs by folding a pillow in half and placing it just where the ass and back meet, then do a sit up style variation.

[nakota2k]

I find doing normal sit ups with a perfectly straight back no arc target more of the lower abs.

[Times Roman]

Very low bf will help more than any ab workout you can do for the lower abs. You can do the leg raises until your blue in the face but for most if bf isnt close to single digits they will never be visable. hard to get and i give props to the people who have them especially past a young age.

Bingo! I was wondering if anyone was going to point this out. Go ahead and do the additional routine, but throw in some cardio to drop down to a lower bf% would probably be more effective.