So I need to work on my lower abs. I have somewhat decent upper abs just from running and playing soccer, but my lower abs haven't gotten much work. I know that I can't really find a workout to specifically target just the lower abs, but one that can focus on them has got to be out there. It would be great if you guys can give me tips about what I need to do to strengthen my lower and middle abs.

 

If I think of anything else I'll post here for sure.

 

Thanks!

There is no such thing as 'lower abs'. The abs work as a unit, you can't just train one half of them, that's not how it works. The muscle layer you're thinking of is perhaps the transverse abdominis, which are used in things used leg raises and knee raises.

 

If you think the lower section of your abs are less toned, that'd be because the short term (easier) storage for body fat is kept around that area.

 

In terms of strength, you'll just have to do an all around ab workout, that includes things like weighted side crunches, weighted crunches etc. Also, when you do compound exercises like Pull-ups, Benchpress and squats, they all require to some degree control of your abdominals and back muscles.

Yeah, you can't "spot train" your abs. It is effectively one muscle. The reason you can't see the lower abs is because of a layer of stubborn fat around your stomach. If you want to see them, then consider going on a diet and cutting.

I find that keeping your legs up and steady while doing crunches really works the lower abs. Femur perpendicular to the ground, tibia parallel to the ground.

You probably just have a bit of a gut still, your upper abs will show more before your lower ones. That's what happened when I was cutting anyway

Crunches are pretty ineffective for working out your abs. Consider doing hanging leg raises instead.

 

And what everyone said about losing fat. Abs are made in the kitchen :)

If I did sets of 10 Pushups, 20 Sit ups, and 15 Leg lifts, would that help? Do three sets a day. After a week, up it to 20, 30, and 25. Next week 30, 40, and 35. And so on... All the way up to I'd say 50, 60, and 55. Would that be good or what?

I'm just trying to think of things. I've never really worked out before. I just play sports and stay in shape that way.

 

I think I'll be running or playing basketball fairly regularly, so I'm thinking that will also help.

Again, you need to drop your overall body fat percentage if you want to see your lower abs. This effectively means going on a calorie deficit diet. Doing that set will help, but only by lowering your body fat can you see them.

Yeah, having a visible six-pack is mostly about having a very low body-fat percentage. Working your abs will just make your six-pack bigger.

 

Examples of body-fat percentages and six-pack visibility: http://www.4hourlife.com/wp-content/uploads/2011/04/Estimate-your-body-fat-Eyeballing-It-Male.pdf

[bleep] situps/crunches. Isolating muscles isn't a great idea unless you know what you're doing. For example, for every crunch you do, you really should do a back extention because otherwise you get unbalanced muscles which cause some nasty problems.

 

The best ab exercise is barbell squats/deadlifts. You won't ever deadlift 2x your bodyweight with a weak core, and you won't get issues with unbalanced muscles.

 

As mentioned, if you're just after a 6 pack then you do that by simply reducing body fat %.

Like said above, reduce body fat

 

I also don't recommend trying to work on your ab muscles; let them work themselves. Also just keep a good diet, etc.

 

Like the other muscles in your body, your ab's are also muscles. But they require a lot of work to look good.

 

>remain with the regular exercise.

>healthy diet

>maybe work out more.

 

idk

 

Good luck OP

try doing planks bud

I don't know how it is for males being as I am female, I've never had abs, but my trainer has told me numerous times that to get them is not just a matter of doing the right excercises its also got to do with what you eat.  

 

Best to start with your diet and then when thats under control start doing ab targeted excercises. But like I did, I'm not a guy so..

bicycles are a good ab/leg workout. you lay on your back have both legs in the air like you are sitting if you were sitting in a chair. then bring one leg as far to your chest as possible and at the same time do a crunch and bring your opposite elbow in and touch your inner thigh (like a russian twist)