Lower abdominal exercises

[ShotOver]

Ok, i have been doing 1000 situps a day, and it has trimmed the fat off the top half of my old gut, but now that it's in half i still have the bottom part to loose.
What exercises can i do, with only using a mat that will tone and strengthen my lower abs?

Cheers for any help.

[FozzieBear]

WHAT THE ****? 1000 situps a day? your ****ing joking i do 150 and i'm ****ed man!

[ShotOver]

Yeah, not in one go mate, haha.
do sets of 100, with a 5 minute break in the middle.

[Jack Mehoff]

Leg lifts on the floor, hands behind your butt. If you are in extremely good shape, grab on a pull-up bar and lift your legs up and extend your legs so that your legs are parallel to the ground, try not to use your hip to swing your legs but instead use your abs, make sure you squeeze your abs each rep. That will kill you.

[shrek]

You cannot work fat off of a specific part of your body. Your body delegates which fat is burnt first and from where. You can however pull in the stomach muscles so that it appears like the fat on your belly is disappearing (this always happens first on the upper half of your belly, the easiest of the muscles in your stomach to strengthen)

Yes, leg lifts lying flat on the floor or hanging from a bar are excellent. If you have an incline sit-up bench lie on it backwards with your feet where you head should be, hold onto the foot pads with your hands and try to roll you body into a tight ball, pulling your knees up to your forehead. You won't be able to do many of these if you do them correctly no matter how good shape your stomach muscles are in.


Later

[Jack Mehoff]

Or just suck your guts in when you are on a date.

[ShotOver]

Yeah, cheers fellas.
I'm not into the definition for a 6 pack, i just want to get my stomach hard, and it's working pretty well. I got 3 months at the gym left so im going to hit the cardio, drop some fat off the muscles and then start shaping up.

[ShotOver]

Or just suck your guts in when you are on a date.
hahaha, yeah.

[ChuckThunder]

Run a lot, do flutter kicks, and leg lifts. Running is the most important/effective.

[Jack Mehoff]

Run a lot, do flutter kicks, and leg lifts. Running is the most important/effective.

Running is effective if you need to lose fat on your stomach.

[FozzieBear]

lol you all do these complicated exercises you just need to do situps pressups and go running/biking :P

[ShotOver]

Yeah, i get bad shinsplints when i use the tredmill at the gym, and there is no park near my house, so i can't run.
So i have to use the bike machines at the gym.

[DixieDude]

Once you loose that fat you'll still need to workout to keep it off.

I only do 300 situps/crunches every other day....but I dont have any fat on me, so I dont need to work as hard. I also take Nitrotech afterwards, which helps.

[Romulus]

Leg lifts on the floor, hands behind your butt. If you are in extremely good shape, grab on a pull-up bar and lift your legs up and extend your legs so that your legs are parallel to the ground, try not to use your hip to swing your legs but instead use your abs, make sure you squeeze your abs each rep. That will kill you.

Jack is dead on! We do leg lifts in wrestling practice to strengthen our lower abs. One suggestion though. Try doing the lifts without your hands under your butt cheeks, instead behind your head like you're doing a sit up. We found it to be a little harder to do more reps this way. Also, hold your legs up for about 10 seconds before you drop them. Trust me, in about 3 weeks the lower abs will start really shaping up nicely.

[Uncle Sam]

1000 a day is way too much! You are over training.

Remember muscles need recovery time to grow.

It's muscle growth that increases your muscle tone in your midsection.

Make sure you have at least one to two full days rest from ab exercises before performing your next ab workout.

All thoses excercises will definitely build up those ab muscles, but you wont loose the pudge unless you diet. You need to lower your body fat.

Abs need very little work (20 minutes per ab session) to look good, but if you want to actually see that six pack, then diet is key.

You need quality protein, carbs are important and good quality fats, like omega 3 fatty acids...

It's a fact: Abs are not made in the gym, they are made in the kitchen.

The kitchen is how you get ripped abs!

[Joshisonfire]

I find this work best for me;

http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html

with leg weights.

[Trigger]

Liposuction p-)

[Trident-za]

Reverse crunches are excellent for working the lower abs. Jack's suggestion about doing the leg raises while hanging on a pull-up bar is also good.

[chauncy republicans]

Leg lifts on the floor, hands behind your butt. If you are in extremely good shape, grab on a pull-up bar and lift your legs up and extend your legs so that your legs are parallel to the ground, try not to use your hip to swing your legs but instead use your abs, make sure you squeeze your abs each rep. That will kill you.

Jack is dead on! We do leg lifts in wrestling practice to strengthen our lower abs. One suggestion though. Try doing the lifts without your hands under your butt cheeks, instead behind your head like you're doing a sit up. We found it to be a little harder to do more reps this way. Also, hold your legs up for about 10 seconds before you drop them. Trust me, in about 3 weeks the lower abs will start really shaping up nicely.
These two know what they're talking about, leg lifts are by far the best out of all the abdominal exercises.
Also...squat thrusts work well too, but not as well as leg lifts.

[American Patriot]

I do sit-ups, flutter kicks, and leg raises and can do around 70 sit-ups (I don't give a fock about no six pack :lol:)

[UkrainianAmerican]

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The potent fat-burning compounds in Rev XP have been proven in scientific studies to prevent the loss of lean muscle mass while dieting. Rev XP is also designed to maximize abdominal and muscle definition by reducing water retention. It contains taraxacin from dandelion leaf and root extract that eliminates excess water weight under your skin, making you look leaner, toned and ripped!

HOW REV-XP WORKS:

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Get it at GNC. p-)

[DixieDude]

Speaking of GNC, I just got back from there with some ON 100% Whey....

[UkrainianAmerican]

Speaking of GNC, I just got back from there with some ON 100% Whey....
ON? Which one is that? Whats the full name?
Anyway, GNC 100% whey protein is really high quality, and Nitrotech is a great combination of decent protein and some nice aminos.

[Fee Fi Fo Fum]

nub,

http://altura.speedera.net/ccimg.catalogcity.com/210000/214500/214576/Products/7620927.jpg

just keep this belt on while u live your life and in a few week you will notice the difference..... :lol:

[DixieDude]

ON? Which one is that? Whats the full name?
Anyway, GNC 100% whey protein is really high quality, and Nitrotech is a great combination of decent protein and some nice aminos.

ON = Optimum Nutrition - The guy at GNC said its the best tasting whey they have and its cheaper than NitroTech. 5lbs of NT is $80. 5lbs of ON 100% Whey is about $40.

I think NT has more stuff in it, like creatine.

[Jack Mehoff]

I only spend about 30-40 minutes every morning doing push ups, sit ups, pull ups and stretching. Those simple excercises tone up muscles just as good if not better than pumping iron. The key is to stay consistence and stick to your routine.

[UkrainianAmerican]

ON? Which one is that? Whats the full name?
Anyway, GNC 100% whey protein is really high quality, and Nitrotech is a great combination of decent protein and some nice aminos.

ON = Optimum Nutrition - The guy at GNC said its the best tasting whey they have and its cheaper than NitroTech. 5lbs of NT is $80. 5lbs of ON 100% Whey is about $40.

I think NT has more stuff in it, like creatine.
O , optimum nutriotion. Its ok. Nitrotech Chocolate tastes alright as well.

[Uncle Sam]

Zero carb Isopure (Whey protein) from Natures Best in Vanilla is good also.

[UkrainianAmerican]

Zero carb Isopure (Whey protein) from Natures Best in Vanilla is good also.
Yep.
But, if you walkin to a GNC store in the next week or so, sales reps are gonna do their best to push GNC pro performance line at you, because starting today we get 8 to 12 percent commision on that stuff, up from 3 percent. So if a sales rep starts telling you how GNC's **** is teh ABSOLUTE best, well now you will know why :lol:

[ShotOver]

I only spend about 30-40 minutes every morning doing push ups, sit ups, pull ups and stretching. Those simple excercises tone up muscles just as good if not better than pumping iron. The key is to stay consistence and stick to your routine.

Yeah mate, any chance of you tellin me your routine? i cant do pullups though, i have no bar.
But i want to know some stretches and some other exercises on my mat i have, because thats easy and im getting a job soon and i cant hit the gym every night.

[Uncle Sam]

Zero carb Isopure (Whey protein) from Natures Best in Vanilla is good also.
Yep.
But, if you walkin to a GNC store in the next week or so, sales reps are gonna do their best to push GNC pro performance line at you, because starting today we get 8 to 12 percent commision on that stuff, up from 3 percent. So if a sales rep starts telling you how GNC's **** is teh ABSOLUTE best, well now you will know why :lol:

The prices at GNC are so over inflated! I order off the internet and save more than half.

[UkrainianAmerican]

Zero carb Isopure (Whey protein) from Natures Best in Vanilla is good also.
Yep.
But, if you walkin to a GNC store in the next week or so, sales reps are gonna do their best to push GNC pro performance line at you, because starting today we get 8 to 12 percent commision on that stuff, up from 3 percent. So if a sales rep starts telling you how GNC's **** is teh ABSOLUTE best, well now you will know why :lol:

The prices at GNC are so over inflated! I order off the internet and save more than half.
yup, even with the goldcard they are higher then they should be. part of it has to do with the fact that sale reps get 3-12 percent commision from each sale. Another reason is just the fact that it costs more to maintain a physical commercial presence then renting decent servers, creating more salaries to be paid. Hence, its only natural that online prices should be way lower, unless GNC becomes a monopoly.
A good idea for a non-knowledgable person is to walkin to GNC, find a sales-rep that doesnt seem like a complete newbie/idiot and talk to him in detail about something you are interested in for an hour or so, ending it with a "ok thank you very much for your time, I just wanted to know more about this subject"
And then proceeding to the cheapest online site and buying it/
:lol:
Ive had that stuff done to me on more then one occasion. :D