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Reverse Curl - Lying on your back, bend your knees towards the chest. Keep the hips on the floor. Contract your abdominal muscles at the same time. Your lower abdominal exercise program must include r
everse curls.
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How to Get a Six-Pack
As you may have found, crunches aren't enough to flatten your abs. Yes, you should work your abs, but, if there's a layer of fat there, you'll never see them. You've probably
heard that spot reducing is about is effective as spitting in the wind, but when you work your abs in an effort to reduce the belly flab, spot reducing is exactly what you're trying to do. The body ca
n't be forced to lose fat in a particular area by exercising the muscles directly under that area.
What you should be focusing on is losing body fat and gaining a little muscle.
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Any good abs exercise program involves high intensity muscular overload and progressive increase in intensity. Abdominal exercises must be undertaken carefully so that the back is adequately supported
. The upper and lower abdominal muscles are not separate muscles and abs exercises can help strengthen the entire abdominal region. But some exercises will tend towards developing either the upper or
lower abdominal region. Abdominal exercises can help you also gain strong stomach muscles and back muscles. This can reduce the likelihood of back pains and provide protection against injury by effici
ent response to stress.
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I want to get rid of my lower belly pooch. How do I work the lower abs?
Many people still think their abs are divided into lower and upper sections. This isn't true. Your rectus abdominis is actua
lly one long muscle that travels from your lower chest to your pelvis so any exercise you do works the entire muscle.
That isn't to say that reverse crunches (or other exercises that target the 'l
ower' abs) are useless. It's a good idea to do a variety of exercises, but don't expect to do 'lower' ab exercises to get rid of a lower belly pooch. Remember--the only way to do that is to reduce you
r body fat.
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Leg raise - Single leg raise involves raising one leg from the floor. The double leg raise involves raising both legs from the floor at the same time and this works as an abdominal muscle exercise. Ly
ing leg raises are ideal lower abdominal exercise
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How often should I work my abs?
Your abs are no different than the rest of your muscles. You wouldn't work your shoulders every day and, similarly, you shouldn't work your abs every day either. You
r body needs recovery time In order to grow stronger and change.
Work your abs 2-3 non-consecutive days a week, taking care to target all your ab muscles:
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