How to Build Lower Abs
By: Coach Street - at June
Recently a lot of people have been asking me how to build
better and more defined lower abs. It takes these three regiments (cardio,
strength, and diet) working in concert to achieve this goal. This is a
lower ab workout for you to get better defined lower abs.
Abdominal Specific Workouts
This page is dedicated to specific workout plans that will
help you target the lower half to one-third of your abdominal muscles. These
specific routines should be inserted into a larger core workout. I will explain
how you may elect to do that on a general core workout article.
I will be listing a number of workouts that will target the
lower abdominal area. Many and almost all will also target the hip flexor.
This will be part of the process in any lower abdominal workout. It is
important to have strong hip flexors if you want to target the lower abs, but if
you don’t have strong hip flexors now, you will soon! In doing these exercises,
many people may feel as if they are inadvertently targeting the wrong muscle
group. This is not true. If you do not come from a highly competitive and
technically disciplined track background or a martial arts background, more
likely than not, your hip flexors will be weaker than your abs. And so
consequently, at the beginning of adding many of these workouts, you will endure
some hip flexor fatigue before you get an opportunity to truly engage the lower
abdominals to where you can get the results that you are looking for.
There are a couple of things, six even, that will apply to
all of the following workouts with exception to one or two. If there is an
exception then I will note it at that time. This IS the most important
part of all of these exercises
workouts should be over exaggerated through power, speed and extension during
the contraction of the muscle.
2) Though the
contracting of the muscle should be explosive, while returning to the starting
point of the exercise you should be slow and controlled and breathing through
the targeted muscles.
3) As the lower
abs fatigue, you will instinctively attempt to shift the stress to a different
muscle group, such as the chest, neck, shoulders, or upper abdomen. Resist this
4) Focus on
keeping the neck, shoulders, to the small of your back/navel in perfect
posture. They should remain stationary throughout the exercise. Belly
button to Spine.
5) Do not swing
your body. When you return to the starting position of the exercise, eliminate
any momentum that can be carried into the next repetition.
6) There is no
rest during, or between repetitions. The muscle should continually be at point
of tension, even at the starting point of each repetition.
It is important in targeting the lower abdominal muscles,
to continually vary your workouts. Use these workouts in rotations that do not
repeat at the same rate as your regular strength training.
1) Leg Lifts –
Elevate your body on a workout bench with your legs hanging off the end of the
bench. Your legs should be able to touch the ground while your legs are
completely straight. Your back should be completely flat against the bench.
Lift your feet slightly off the ground into the ‘start’ position. Your legs
will remain feet and knees together, and lift to just past 90 degree from your
torso, and repeat. Stopping momentum at the top and bottom (finishing and
starting positions). Can be done in 3 sets of 10, up to 4 sets of 25 for the
2) Jackpots –
This is actually a three part isolation abs workout for all three ‘rows’ of your
six pack. Using a decline workout bench, lie on the workout bench traditionally
with head towards the ground. You will perform three variations of sit-ups for
this position. The first will be from the top (normal finishing position for
sit-ups) with elbows touching knees; reclining to a position where your back is
parallel to the floor (start/bottom), repeat. Follow this immediately by
reclining to where your back is flat against the bench (bottom), and contracting
to where your back is parallel to the floor (top), repeat. Follow this
immediately with sit-ups of the complete length. 3 Sets of 7-7-7 for each
position (which is why they are called Jackpots). Increase reps as you become
3) Hanging Knee
Lifts – Hang from a pull-up bar with arms as wide as you can maintain
comfortably. Start from a position with back tight and legs straight and
extended behind you. Contract with the goal of touching your knees to your
chest. Can be done in 3 sets of 10, up to 4 sets of 25 for the more advanced.
4) Stair Climbers – Begin at the ‘top’ position of
a push-up. Alternating legs; drive one knee to your chest while extending
the other out behind you with leg straight. 3x30seconds. Increase time as
you become stronger.
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