Are you happy with the way your lower abs look? If not you aren't alone! After many years of being in the fitness industry, I've learned that the most common body part people want to improve upon is their lower abs region.
I have new clients come to me all the time asking me how they can lose stubborn lower ab fat. Fortunately for them I know a few tricks but first I like to clear up a few myths about the lower abs.
The first thing I tell my clients is that their "lower abs" don't actually exist. The rectus abdominis is the entire region (and one muscle) which when developed we refer to as the "6 pack".
Since the rectus abdominis is one muscle, it's always been a highly controversial topic whether or not you can use an exercise to train just one part of this muscle.
I will now put an end to that heated controversy once and for all! The truth is that no ab exercise can isolate and train just one section of the rectus muscle. However, some recent research shows that you can put greater emphasis on a particular area of the rectus, based on your exercise selection.
The researchers who came to this conclusion used what are referred to as "EMG" studies. What are EMG studies you might ask? They are used to measure the activity of muscle fibers during different exercises (and in this case different abdominal exercises).
They found that exercises involving hip flexion activated the lower part of the rectus as opposed to exercises which used trunk flexion. Before we go any further, let me give you a brief definition of what a "hip flexion dominant" exercise is:
Doing a lower ab exercise with an emphasis on hip flexion basically means that you are bringing your thighs towards your trunk. These exercises primarily work the lower portion of your abs and the EMG studies support this claim. Additionally, when performing hip flexion dominant exercises, many bodybuilders claim they become more sore in the lower abdominal area which further supports these findings.
Now let's get on with the good stuff! The following lower ab exercises are some of my favorites. I have listed from easiest to most difficult with a detailed description so you can perform them with ease.
Low Ball Pull In- Start with feet on Swiss ball and hands on the floor in front in a push-up position-do not let your hips sag. Bring knees into chest while maintaining a neutral spine. Contract abs then extend legs back out into the starting position. Repeat.
Hanging Knee Raise- Grasp a chin up bar with an overhand grip. Initiating movement with your abs, raise your knees up until they are almost touching your chest. Return until your waist, hips, and knees are extended and vertical. Repeat for the prescribed number of reps.
Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto the underside of the bench to brace yourself. Lift your legs up until your hips (and legs) are at a 90 degree angle with your torso. Now lift your hips straight up, bringing your feet towards the ceiling.
The starting position of this exercise will be when your head, shoulders and UPPER body are the only parts on the bench. Lower legs so that they are parallel to the floor while keeping hips off of bench. Return to starting position and repeat desired number of reps.
These lower ab exercises are some of my favorites which I incorporate into my own workouts. These aren't easy but I can promise you that your hard work will pay off in no time and with my help you'll have a flatter, stronger stomach in no time!
Click here to discover how to get a six pack fast and learn more of the most effective six pack abs exercises
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