Lower Abs Exercises – 3 Exercises for Defined Lower Abs

Maybe you just finished watching 300 or want to go one step beyond the traditional 6 pack.  Whatever the reason, we’re going to give our our top 3 lower abs exercises so you can get the ‘v’ shape above Brad Pitt’s waistband in Fight Club.

While the upper abdominals are easily reached with crunches and sit-ups, getting a grip on the elusive muscles below your belly-button takes a twist, a drop and a chop.

Lower Abs Exercise #1 – Decline Russian Twist

Sit on a decline bench and hook your feet beneath the pads. Sit with your back at a 45-degree angle to the floor. Hold a weight plate in each hand at arms length in front of you. Keep a slight arc in your elbows.

Rotate your arms and trunk from your left side to your right side while keeping your legs still. Your head and spine should stay in the same position while your core rotates around them. Perform 4 sets of 8 reps.

Lower Abs Exercise #2 – Knee Raise with a Drop

Lie on your back, with your hands behind your ears, hips and knees bent, and feet on the floor. Hold a medicine ball between your knees. Keep your lower back on the floor throughout the exercise.

Contract your abdominals and pull your knees to your chest. Lower your knees to the left so they touch the floor, then bring them back to the centre. Return to the starting position. Drop your knees to the right on the next repetition and alternate sides for each repetition. Perform 4 sets of 8 reps.

Top Lower Abs Exercise #3 – Cable Woodchopper

Stand feet shoulder-width apart with the side of your body toward a cable stack, rope attachment on pulley. Keep your arms straight and abs tight. Pull the rope out in front of and across the body in an arc, as though you were chopping wood across the body with your “rope axe”.

Finish with your hands at knee level, legs slightly bent and weight transferred to your far leg. Repeat to the other side. Make the movement explosive as you rotate down, control as you release the weight back down and hands up.

Perform 4 sets of 8 reps.

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How To Get Sexy Abs Fast

Learning how to get sexy abs fast isn’t hard as long as you know what you’re doing.  Here are a few tips on how to get sexy abs fast.

First if you want to reveal your hot sexy abs, you must lose excess weight and fat overall.  There is no such thing as “spot reduction”; you cannot only lose weight on your belly.  To lose weight overall start doing cardio exercises.

Running outside is a good way to build up your stamina and burn the fat.  It’s so much better than doing it in the gym – remember a one per cent incline on the treadmill is almost the same as running on a flat surface outside.

Once you lose all the weight, you want to do specific exercises to define and tone your abs.  Here are 5 of our favorite abdominal workouts.

Leg Pull-Ups

Hang from a bar then raise your legs to a 90-degree angle while clenching your abs; hold for three seconds, then lower for four seconds.

The Plank Position

1. Lie face down on a mat resting on your forearms, your palms flat on the floor.
2. Push off the floor, rise up onto your toes and rest on your elbows.
3. Keep your back flat, in a straight line from your head to your heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Clench your abs for 10 seconds and then relax for five. Repeat this exercise for 40 seconds.

Reach for the Sky – Rocking Double Crunch

Lie flat on your back with your legs at a 90-degree angle. Raise your back several inches from the ground so that the core of your abdominal area is tense. Rock from side to side, touching as far down the side of your feet as possible, one foot at a time.

Benchmark – Chest Press

Bench presses are really good for developing your chest muscle – and if you raise your legs slightly above the bench, you’ll really work on the core of your abs.

Flatten Those Abs – Circular Leg Crunches

Lie on your back as if you’re going to do a sit-up, but keep your head and back flat on the floor. Lift your legs up slightly above the floor, spread them apart and rotate them from the hip in a circular motion.

Finally, in order to have and maintain rock hard sexy abs you must eat healthy.  Food and nutrition are the building blocks of your body.  Feed it garbage, and you will feel and look like garbage.

Treat your body as the temple it is.  Everyone has got abs underneath; it’s just a matter of losing weight, doing the right exercises and eating nutritiously that will help you to show them off.

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7 Exercises To Get A Six Pack

Our Rock Solid Abs Exercise #1 – Ab-tastic

If you want to have Christian Bale Batman type abs, this workout hits your abdominals from multiple angles so you will get rock solid abs in no time. Do this regime 3 times a week.

Perform 30 of each of the exercises in a circuit. Rest for 2 minutes and then repeat. Perform 4 sets in total and watch your belly melt away.

Our Rock Solid Abs Exercise #2 – Barbell roll-out

Kneel in front of a barbell.  Grab it with a shoulder width overhand grip.  Keeping your arms relatively straight with a slight arch in your elbows roll it out in front of you so you lower your trunk to the floor.

When you are about 2 inches above the ground pull back on the bar so you roll yourself and the bar to the start position.  You should finish with your torso completely upright.

Our Rock Solid Abs Exercise #3 – Swiss Ball Knee Tuck
Recline on a Swiss ball, feet flat on the floor, arms crossed on your chest.  Your head, shoulders, and back should all be in contact with the ball.  Slowly curl your shoulders and upper back up off the ball as you simultaneously draw your left knee toward your chest.

Lower your left leg as you lower your torso back down against the ball.  Repeat the motion with your right knee.  Continue alternating legs.

Our Rock Solid Abs Exercise #4 – Swiss Ball Russian Twist

Lie with your back on a Swiss-ball with your feet shoulder-width apart.  Hold a weight plate with both hands at arms length.

Rotate your arms and trunk from your left side to your right side while keeping your legs still.  Your head and spine should stay in the same position while your core rotates around them.

Our Rock Solid Abs Exercise #5 – Reverse Crunch

Lie on your back on the floor holding a dumb-bell between your feet.  Place your arms at your side with your palms flat on the floor.  Keep your knees straight but not entirely locked.

Raise your legs in the air so they are perpendicular to the floor, then bend your knees towards your chest.  Pause, then straighten your legs again and lower them to the start position making sure your heels don’t touch the ground.

Our Rock Solid Abs Exercise #6 – Knee Raise With a Drop

Lie on your back, with your hands behind your ears, hips and knees bent, and feet on the floor.  Hold a medicine ball between your knees.  Keep your lower back on the floor throughout the exercise.

Contract your abdominals and pull your knees to your chest.  Lower your knees to the left so they touch the floor then bring them back to the centre. Return to the starting position.

Drop your knees to the right on the next repetition and alternate sides for each repetition.

Our Rock Solid Abs Exercise #7 – Water Twists

“While crunches only hit the front, this works your entire core through its full range of movement, keeping it under constant strain,” says Tim Brabants, Olympic gold medal-winning canoeist in Beijing. “It’s an absolute killer that rips your muscle fibres, so you’ll see greater gains by taking at least one rest day between sessions.”

In a sit-up position, with knees at 90 degrees, hook your feet under the bed.  Hold a full 2-litre water bottle in front of you, arms straight. Keeping your spine straight and at 45 degrees to the floor throughout, slowly rotate your torso left and then right until the bottle almost touches the ground.

Isolate your abs by keeping your pelvis and knees fixed and back straight throughout.  Do three sets of 30 and feel the burn!

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Get Killer Abs Fast

Do you want to get killer abs fast?   Your abs are by far one of the most difficult muscle groups to make visible and define on the entire body due to the fact that it is usually covered by a layer of fat.  Despite that fact, here are our 10 tips to help you get killer abs fast!

1. Our Get Killer Abs Fast Tip #1 – Proper Nutrition. Proper nutrition is the most important abdominal success factors.  Maintaining a healthy and optimal nutritional plan the number 1 way to get killer abs fast.  Without paying special attention to this you might as well just forget it! Make sure you are eating at least 3 small meals and 2-3 small snacks a day.  Pay attention to low glycemic carbs and make sure you take in as little or no trans fat as possible.  Add in plenty of raw fruits and vegetables a day and you will see a big change in your body with persistence and discipline.
2. Our Get Killer Abs Fast Tip #2 – Cardio. Cardio is one of the best ways to lose weight overall, and off your belly!  Swim, run, bike or ue the cardio machines to help rid you of the excess body fat.  Many of these activities use your abdominal muscles and will help to define and make them stronger.  If you are really serious about getting killer abs fast, we highly recommend doing cardio exercises 45 min – 1 hour 5 times a week!  You can do 30 minutes in the day and 30 minutes at night.
3. Our Get Killer Abs Fast Tip #3 – Understand Your Genetics. Everybody has their own uniquely shaped abs! Sometimes it can be a motivational killer when you are seeking the abs of some sexy picture in a magazine or your favorite celebrity and it turns out that yours are shaped completely differently when you actually get your body fat levels low enough to see them. Please recognize that this is out of your control and don’t get frustrated if they aren’t identical to the perfect image in your mind!  Don’t worry, if you can see abdominal development in any way, you will be noticed!
4. Our Get Killer Abs Fast Tip #4 – Variation. When training your abdominal muscles, like any other muscle group, in order for you to see significant gains, you must add variety to your exercise regime.  Always think of new ways to shock and push your abs out of their comfort zone which is known as progressive overload.  This can be done by adding weight, changing the speed of your repetitions, the length of each contraction or simply adding a twist!
5. Our Get Killer Abs Fast Tip #5 – Rest. Don’t over train your abs: This is a very common mistake amongst many who are very eager to get quick results! If you work out your abs too often and too frequently they will have little time to rebuild and heal. Like all of the other muscles in your body, they need time to fully recover in order to grow otherwise you will be counter-productive. Five times per week is more than enough!
6. Our Get Killer Abs Fast Tip #6 – Don’t Give Up. The most important element of ab training is having razor sharp focus on your abdominal region while doing each exercise so you don’t recruit secondary muscles which will make the results less favorable. Think of nothing else while training your midsection and pay special attention to each contraction. Training abs is all about quality more so than quantity. Make every rep count!
7. Our Get Killer Abs Fast Tip #7 – Breath. Every time you do an abdominal exercise, make sure you are breathing properly on the exertion and recovery.  Unknown to many, you actually need to breathe all of the air out of your lungs to make room for the crunch, leg raise or twist so that the abdominal muscles have room to contract effectively.  Always breathe in through the nose on the recovery and out of the mouth on the exertion which is generally the hardest part of the exercise.
8. Our Get Killer Abs Fast Tip #8 – Train Your Core. There are many excellent exercises to train your core: It is very important to make sure you are doing a variety of exercises to target the upper, lower and side abdominals to ensure a well toned, strong and sexy midsection. Some of the best ab exercises are the crunch, side crunches, hanging leg lifts, the plank, the side plank, abs machine, leg lowers, ball crunches, cable crunches, cable twists, reverse cable ax chops and of course the traditional sit up and twisting sit up. If you haven’t learned how to do these properly with the correct technique, we highly advise hiring a trainer for one session and getting them to focus completely on teaching you these aforementioned exercises. It will exponentially expedite your results!
9. Our Get Killer Abs Fast Tip #9 – Strengthen Your Pelvic Floor Muscles. When these muscles are effectively developed they assist your deepest abs in doing the exercises correctly. The best way to actively engage this muscle group is to focus on gently pulling your belly button in towards your spine which will also help you keep the abs fully contracted during the exercise. The trick is to pull your abs up and in rather than pushing the pelvis down. The best way to see if you are doing it correctly is by placing your hand over your abs during a sit up and if you feel you’re pushing your stomach out, then you are not doing it properly.
10. Our Get Killer Abs Fast Tip #10 – Go Out. Go to the beach or the community pool: Here you are typically going to hang out half naked or at least without a shirt covering your belly where everyone can see you! Talk about some serious motivation!!! By having a well developed and defined core says a lot about you as a person and could possibly lead to some interesting human interaction (providing you are single…lol) This is hands down the most effective tip I can give you on developing those firm sexy abs!!!

So as you can see, there are many techniques to help you get the results you seek for tighter abs and a flatter stomach. Some methods work better than others and you have to see what works for you. Our advice is to use all of them!

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Isometric Abdominal Exercises and Training

What is Isometric Abdominal Training?

Isometric abdominal training (IAT) involves a series of abdominal contractions performed in a static position and free from changes in joint angles. The muscles are activated and held at a constant length as opposed to being allowed to flex or extend. In other words, the abs are tensed and kept in the same position with the levels tensed and held constant.

Who should do Isometric Abdominal Exercises?

Simply put, anyone who wants ripped abs.  Although Isometric Abdominal Exercises are especially useful for people with injuries that limit their range of movement and allows rehabilitation around damaged joints to occur.  In addition, studies have shown that Isometric Abdominal Exercises can increase max strength by 20% in compound exercises such as; the clean, deadlift, and shoulder press. Increases in isometric abdominal strength will also benefit anyone who does rugby, football, combat sports and running.

How Do Isometric Abdominal Exercises Work?

Because muscle fibres are pulled from both ends of the contracting muscle, as opposed to just a section of the muscle, IAT involves higher-intensity muscle activation, which causes your body to recruit more muscle fibres per contraction than regular flexion or extension training. The response from your body is muscle growth and increased muscle efficiency – stronger abs

How Do I Do Isometric Abdominal Exercises?

For muscle growth to occur, you should aim to hold the position for about10 – 30 seconds. The focus must be on peak muscle contraction and then maintenance of this for the desired time period.

Isometric Abdominal Exercises

• Decline static holds
• Side bridge
• Plank
• Lying leg holds
• Isometric stomach flattener

Top Isometric Abdominal Exercise – The Static Push

This should be performed with a partner

1. Lie flat on the floor.
2. Raise your knees so they are directly above your hips
3. Keep your heel above knee height.
4. Now your partner places their hands on your shins and pushes downwards for between 10-30 seconds.
5. You must contract your abs isometrically to resist your heels from dropping below knee height.

Tip: To reach peak contraction, boxing coaches will often throw medicine balls into the abdominals of their fighters, forcing them to contract hard.

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How To Get Ripped Six Pack Abs

Are you trying to get ripped six pack abs without success. I am going to teach you today exactly how to get ripped six pack abs with these simple steps.

First, if you want to get ripped six pack abs, good nutrition is so important.  If you are eating a lot of fatty foods and eating the wrong type of food then obviously you are not going to see your abs.  Eating the foods with a lower calorie intake will help you in burning the fat faster.  Also if you eat several small meals through out the day will help you keep your metabolism burning at full blast.

A lot of people eat three big meals a day and snack the rest of the day.  This type of eating style will result in an increase of fat in your abdominal area. Make sure your daily meals consist of plenty of fresh raw fruits and vegetables.

Next, exercise must be done to achieve ripped six pack abs.  It must however be done in combination with good nutrition and the right eating habits.  You can walk, run and workout for years and not see results if you do not eat right.  The right exercise for getting abs means doing cardiovascular workouts combined with a good ab workout.

Keep in mind that your abdominal muscles come in three layers.  The first layer of muscles is the transversus abdominis; this is the muscle that provides stability and plays a roll in exhalation. The next layer is the rectus abdominis. This muscle flexes the spine.  Then there is the internal and external obliques these muscles are closest to your skin. They provide your rotation and lateral movement of your body. Working these muscles with a cardio workout will burn your stomach into submission and get you ripped six pack abs.

Good abdominal exercises will help you to build a stronger core.  You will have a better posture and your back will be strong to fight against a back injury.  An good rule of thumb for weather or not you worked out enough is the burn you get after working out.  Your muscles should be sore after any abdominal exercises but not painful!

By doing the above steps we talked about, you will not only get ripped six pack abs but you will obtain the physical fitness you need to live a healthy life.  Don’t give up, stay focused and persistent you will get you the results you always hoped for.  Good luck!

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