Quote:
Originally Posted by torie224
what are the best exercises to strengthen lower abs? i feel like mine are really weak...also another ab question...how often should you work your abs? i do mine 6 days a week, but i heard this may be counterproductive...
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A couple of things about abs:
First, there are definately upper and lower abs that can be emphasized. The abs have at least 2 main innervations, and have been shown via EMG to be activated differently by different exercises. ( I see the "can't train lower abs" repeated often, and honestly don't know where it came from. Even the previous school of thought about human muscular activation "contiguous innervation" acknowledged that the abs had multiple innervations (like the pecs) so had distinctive anatomical sections. Anyhoo...)
Second, how you train your abs will give you different development. If you use weights on your abs, you will make them bigger....and the abs WILL NOT reduce in size much or atrophy as much as other muscles.
Most people want a tight stomach, what many call "toned"-the product of the development of the low threshold "tonic" or ST muscle fibers.
These are trained with slow, high rep low load exercises, done frequently...just as was instinctively done by bodybuilders for years. In fact, this guy:
was known for doing 1000 roman chair sit ups and 1000 leg raises BEFORE his workouts.....6 days per week.
Anyway, the point is that you have control over how you look to some extent.
A good lower ab exercise is the "seated leg tuck". This is a good beginner lower ab exercise, and a good one for people with "thick" abs-to avoid more size.
Something to try to do, when training lower abs is to CURL the torso. If you do the exercise from the hip only, you will work mostly the hip flexors. Think of lifting the hips, not just the legs.
Edit: Good picture of leg tuck
http://www.pmts.org/graphics/exercise/tuck.jpg
Key point-keep upper body curled so it looks like a "C" from the side.
lower abs
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