Being in possession of a perfect six pack is a goal that pushes many people to pump out endless reps of crunches and leg lifts. Yet studies have shown that the physical attribute that even the most fit people often lack is those perfectly toned lower abs. Why is a chiseled lower abdomen such an illusive goal?
The answer lies within fat distribution. The vast majority of humans are genetically programmed to deposit fat and store fat in their lower abdomen, which is why achieving those chiseled lower abs can feel so impossible. Luckily, there is hope: with the right exercises, such as making use of an ab machine, weight bench and more, you can finally achieve the six pack of your dreams! Read on to discover 7 exercises to target your lower abs.
1. The Bicycle Crunch:
When trying to develop lower abs, your first instinct is always to pump out the crunches. The problem with crunches is that we tend to rely more upon our necks- which can be dangerous-and our upper abs than our lower abs in order to complete the reps. Say goodbye to tired, old crunches, and switch up your routine with fat burning bicycle crunches.
Bicycle crunches force you to work your lower abs, both to pull yourself up and to twist from side to side. To complete a bicycle crunch, lie on your back with your arms behind your head and one leg extended, while driving the opposite knee towards your chest. Then pull yourself up, touching your opposite elbow to your knee. Switch sides each time you sit up for a fat burning, lower ab focused workout.
If you like to learn more about crunch, read this article.
2. The Ab Machine- Hanging Leg Circles:
Even the most barely equipped gyms feature an old fashioned, weights only ab machine. Use the high bar on this machine to complete a killer lower abs workout. Hang from the bar and ensure your feet do not touch the ground. Engage your core, focusing on your lower abs, and raise your legs upward. Trace a circle in the air using your legs, then reverse the circle. A circle in one direction counts as 1 rep. Complete 8 to 10 reps for the best results.
3. The Ab Machine- Hammer Crunch:
The Ab Crunch is a very popular ab machine that can be used at homeor at your local gym. One great lower ab exercise on the ab machine is the hammer crunch. To complete the hammer crunch, sit down on the ab machine, making sure your back is in line with the top of the back rest. Grip the bar with both hands and contract your abs, focusing especially on contracting your lower abs. Slowly lower the weight as far as you can. Complete 25 reps for best results.
4. Weight Bench- Reverse Crunch:
The weight bench is a great place to really work those lower abs. To complete the reverse crunch sit on the edge of the weight bench and place your hands on either side of your hips. Make sure your back is straight, then brace the abs and raise your feet off the floor, keeping the knees bent. Lean back slightly and raise your knees closer to your chest, focusing on your lower abs in order to complete this motion. Lower and complete. 30 reps for best results.
5. Weight Bench- Leg Raises:
Lay down on your back on top of the weight bench, your legs extended straight off of the weight bench. Brace your abs and focus upon maintaining strength especially within the lower abs. Then use your lower abs to raise your legs upward until they form a 90 degree angle with your body. Lower them slowly, using the lower abs to maintain control. 30 reps for best results.
6. Weight Bench- Feet Elevated Cross Body Mountain Climbers:
This weight bench move is designed to very intensely work the lower abs, and also help develop the obliques. Place your feet upon weight bench, and place your hands upon the floor, so that your body forms a sort of extroverted plank. Bend your knee towards the opposite elbow, twisting the body to allow them to meet. Switch sides. Two sides is one rep. 25 reps for best results.
7. Weight Bench- Abs Ladder:
This move will get your lower abs burning! Kneel on the floor and place your hands beneath your shoulder upon the ground. The put your weight into your hands, engage your core, and raise your knees off the floor, balancing upon the balls of your feet. This is the starting position. Reach one hand up to the weight bench, then the other. The place on hand back down upon the floor, then the other. This is one rep. Compete 20 reps for best results.
|Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. Say Hi to Annie on Twitter @boostbodyfit, Facebook @boostBF and Pinterst @boostbodyfit|
College can be tough. With long classes and seminars, accompanied by the stress of writing papers and preparing with exams, it can be easy to slip into bad habits – but fear not! There are seven simple steps that the busy college student can take to really improve quality of life, health, and performance.
By making changes to actively improve your health, it is possible to improve grades, make studying easier, and enjoy a better overall experience at school.
- Work Out Between Classes
Some days, it can feel like classes never end. During a day where you have classes in the morning, a gap in the afternoon, and then more classes in the late afternoon, why not consider working out? Whether you go to the gym, take a walk, go for a run or do something else that’s active, you’ll be giving yourself an important mental break between studying. It’s a great stress reliever.
- Sleep More
It might sound simple, but it’s easy for students to get out of the habit of sleeping enough. Without enough sleep at night, it’s not possible to focus properly during class, and it might even be difficult to work out or do any other activity that helps keep your mind and body healthy.
- Utilize Popular Internet Tools
There are many online tools that can make your education a little easier. These online tools can help you improve your studying skills, which in turn helps you sleep better and live a healthier life.
- With Go Conqr, you can create a personalized learning experienced through an educational social network.
- Study Blue offers a range of digital tools and study materials that help you fulfill your course requirements.
- Essay services puts you in touch with professional proofreaders and editors who can help you perfect your work.
- Get your word count right every time with this Word count tool.
- Contact an editor and proofreader from Buy essay, and you can make sure all your academic work is written perfectly.
- Referencing is important in education, and Cite It In can help you make sure all of your references are accurate and formatted properly.
- Quizlet is a convenient online tool that helps you remember important facts and study for upcoming tests, using games, flashcards and much more.
- Boomessays is another site that offers access to reliable editors and researchers.
- Get writing consultation from established writers all over the world, on Paper Fellows.
- Stick to a Routine
Sticking to a routine helps keep your body clock working. When you wake up at the same time every day and keep to your work and study schedule, your body and mind will know exactly what time to get to sleep at night. Routine helps keep your mind focused and your body rested.
- Avoid Energy Drinks
Energy drinks can be tempting, but they really don’t do all that much good. The sugar and caffeine in these drinks can provide a quick buzz, but eventually they’ll give your body the shakes, cause headaches, and result in you crashing just a short while later. To keep up the buzz, you need to keep drinking. Exercise and water has a much better effect!
- Enjoy Group Activities
Group activities can help keep you fit, and provide much-needed downtime when you’re busy studying. Visit your student union and see what kind of activities are on offer, or see if your friends are interested in getting active.
- Take Regular Breaks
Finally, remember to take regular breaks. Working hard is important, but sometimes having a quick nap, or taking a moment to talk to friends or relax can be important for your studying. You’ll be able to focus better, and your stress levels will go down. This does wonders for your health.
About the Author:
“Gloria Kopp is an digital marketer and a business consultant from Manville city. She graduated from the University of Wyoming and started a career of a web content writer and an educator, now she works as a tutor at Assignment Help company. She is a regular contributor to such websites as Engadget, HuffingtonPost, and others.”