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lower abs!
- Thread starter sfbebe
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Ok on your back, bring your knees into your chest rotating one at a time and extend the other one out pushing with your HEELS. start low to the ground and then move up towards the ceiling. I put my hands under the small of my back for support. I find these really work only if you push with your heels.
N
new@gettinbig
Guest
Lower abs are the hardest, but like said before hanging leg raises, roman chair situps, leg raises lying on your back, crunches etc...but mainly it is diet, you can do situps till you are blue in the face and train em every day, but if you are not dieitng and doing some cardio...you will just firm the muscle under the fat!! You diet and do some good cardio, you will begin to see em
I'm the same way. My "femaleness" likes keeping that curve of fat on my lower belly, so my lower abs are not distinct (but they sure are hard under the layer of fat)lol!I think that this is par for the course for a lot of women. But yes, the only thing that will help that is more aerobic work. Also, I do those lying on the back leg raises. I forgot to mention those. I've been changing my diet around and trying to go running more. I go out about four times a week, but not in the morning before I eat. I have been reading that this is the best time, but I just can't get my butt out of bed so early. Also, running without eating does not feel good to me. I will keep trying because I know those lower abs are there!
strongchick
Well-known member
okay on diet and cardio. But my lower abs are non-existent...so I've been doing hanging leg raises and knee-ups with a dumbbell between my feet. The weight makes it burn.
When talking about the six-eight pack, there's only one abdominal muscle, the rectus abdominis. You can do "upper ab" work or "lower ab" work for hours and that will not make one part of the rectus abdominis any stronger than the other. That is, working the lower part will also work the whole rectus abdominis. Just keep training and keep an eye on your diet. Don't drop down in calories too much, though.
The knee-raises are excellent for the hip flexors. Keep up the great job.
The knee-raises are excellent for the hip flexors. Keep up the great job.
strongchick
Well-known member
poohbear said:
okay...i saw a study on the news that rated the abs exercises....it said leg raises and knee ups were in the top five exercises that brought the most ab muscle into play...They said nothing about hip flexors!!???
i'm confused...it seems like most ab exercises work the hip flexors, anyway.
And every ab book I ever read says that certain exercises emphasize either lower or upper abs.
What gives here? Is this like the inner pec vs. outer pec craziness, as I might guess from your response?
Knowledge is the key... to shortcuts. I was fortunate to be trained as an instructor (aerobics and fitness) by the best. Knowing certain things allowed me utilize my time and energy to produce the results I wanted.
Depending on the angle at the knees and the type of movement involved, hip flexors are trained. For instance, (straight) leg raises do work the abdominals, but the primary involved are the hip flexors. Full sit ups do the same thing, but the abdominals starts the movement and when the HF ends it. Knowing this, one can easily work the abs by incorporating crunches. Changing the position of your arms will increase/decrease the difficulty/intensity of the exercise. Best exercise, thus far... that I can think of, to work all parts of the rectus abdominis, is crunches with legs straight out. Bring your heals in slightly to bend the knee and, most importantly, protect you back. The difficulty level depends on the arms. Easy: arms crossed at the chest; moderate: hands behind ears, yet elbows flared out of peripheral view; hard: arms extended above head with biceps at the ears; harder: arms across chest hugging a plate (not the ones you eat out of); hardest: plate behind the head; harder than the Mother F**: arms extended with a plate (elbows slightly bent). A 2.5lb will suffice until you've gained enough strength to increase resistance.
When doing laying leg raises, make sure that you bend slightly at the knees and place hands under buttocks to protect the lower back.
Still, your eating and genetics are really important. As for me, I ate healthy, but I was predisposed not to have my pack showing. I was @ 14.5% BF and only the pack was there, but I was happy and healthy.
One thing to consider when doing research is the source. I, too, am no exception. I could be blowing you smoke. Who am I, a lowly 20+ post individual, to give advice? I've probably read the same books you have, saying the same thing (lower and upper abs), but what was the purpose of the publication. Was it to inform by way of selling this information to you or was it through journals and reputable sources.
take care
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I don't buy fitness mags for advice, only for the pictures
Depending on the angle at the knees and the type of movement involved, hip flexors are trained. For instance, (straight) leg raises do work the abdominals, but the primary involved are the hip flexors. Full sit ups do the same thing, but the abdominals starts the movement and when the HF ends it. Knowing this, one can easily work the abs by incorporating crunches. Changing the position of your arms will increase/decrease the difficulty/intensity of the exercise. Best exercise, thus far... that I can think of, to work all parts of the rectus abdominis, is crunches with legs straight out. Bring your heals in slightly to bend the knee and, most importantly, protect you back. The difficulty level depends on the arms. Easy: arms crossed at the chest; moderate: hands behind ears, yet elbows flared out of peripheral view; hard: arms extended above head with biceps at the ears; harder: arms across chest hugging a plate (not the ones you eat out of); hardest: plate behind the head; harder than the Mother F**: arms extended with a plate (elbows slightly bent). A 2.5lb will suffice until you've gained enough strength to increase resistance.
When doing laying leg raises, make sure that you bend slightly at the knees and place hands under buttocks to protect the lower back.
Still, your eating and genetics are really important. As for me, I ate healthy, but I was predisposed not to have my pack showing. I was @ 14.5% BF and only the pack was there, but I was happy and healthy.
One thing to consider when doing research is the source. I, too, am no exception. I could be blowing you smoke. Who am I, a lowly 20+ post individual, to give advice? I've probably read the same books you have, saying the same thing (lower and upper abs), but what was the purpose of the publication. Was it to inform by way of selling this information to you or was it through journals and reputable sources.
take care
---------
I don't buy fitness mags for advice, only for the pictures
strongchick
Well-known member
poohbear said:
I'm talking Stuart McRoberts, Hatfield, and Clarence Bass. The news study I saw confirmed their assumptions.
sometimes it is difficult to know what is good info or not...i just thought if i felt the burn in my abs and got sore in the right spot that something positive was happening. I never feel my hip flexors burning on knee ups or leg raises. By the way, i use the "Aboriginals" thingies or hang from a bar. I do knee ups after failure on the leg raises, with a 15lb dumbbell for 4 sets. I rarely do crunches because I just don't feel them.
But really....abs are made in the kitchen and during cardio. I just want those crazy abs...so weights are my thing. I'll never be the million rep girl.
Maybe I don't ask questions the right way...when I post my pictures someone can comment about where to go next....getting the camera tomorrow.
I've lost 3 or 4 pants sizes in the past 11 months, and gained 2 sizes in upper body. abs are my weakest point now...in my opinion. I can lift about the same weights as some of the gear users here...so pics are gonna be the next measure and yardstick for my near future goals.
Thanks.
P.S. i suspect abs development is a genetic issue...some people can't get a six-pack no matter what they do. There really is no way to tell what your predisposition is, either, before you do a concentrated weight training program.
strongchick
Congrats on your improvements. You must be one strong chick
I don't remember the other authors you mentioned, but I do remember Clarence Bass. I lived in Albuquerque for 4 years and I developed a correspondence with him on the last two. He and his wife has a gym in town. I'm going to have to write him again.
I know the leg lifts you're talking about. Those are great! Increased resistance is always great. If you don't feel your hip flexors burning on the leg lifts then you have really strong ones.
keep up the good work
Congrats on your improvements. You must be one strong chick
I don't remember the other authors you mentioned, but I do remember Clarence Bass. I lived in Albuquerque for 4 years and I developed a correspondence with him on the last two. He and his wife has a gym in town. I'm going to have to write him again.
I know the leg lifts you're talking about. Those are great! Increased resistance is always great. If you don't feel your hip flexors burning on the leg lifts then you have really strong ones.
keep up the good work
Re: strongchick
You must be working your abs the right way if not feeling it in the hip flexors..good for you on your change in body composition...losing 3-4 pant sizes, gaining 2 sizes in upper bod!
Many are using so much momentum or swinging in leg raises...the abs never really get worked on hanging leg raises until the legs are above parallel to floor... they should be called 'hip' or 'pelvic' raises...people would get the right idea in leaving the hip flexors out of it.
Flex
You must be working your abs the right way if not feeling it in the hip flexors..good for you on your change in body composition...losing 3-4 pant sizes, gaining 2 sizes in upper bod!
Many are using so much momentum or swinging in leg raises...the abs never really get worked on hanging leg raises until the legs are above parallel to floor... they should be called 'hip' or 'pelvic' raises...people would get the right idea in leaving the hip flexors out of it.
Flex
Phemomena
New member
natglutes said:For some people its genetics............for others yo have to work your ass off..........for me the only way to see abs is to do cardio and watch my diet, lots of water........
I dont do any abs.......sorry had to rub it in
i do cable crunches mainly.... right now i'm trying to keep mine from being concave (that's when they go in too much right?) so i'm trying to put some size there...
From Mr X's site on abs:
http://www.elitefitness.com/articles/ab-training.html
http://www.elitefitness.com/articles/ab-training.html
