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  1. #1
    Registered User mchalupny's Avatar
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    Lower Ab Exercises?

    I was wondering if anyone has any great lower ab exercises?

    I currently do hanging knee raises for this on the pull up bar.
    (Usually 3 x 20, or til failure on the last set)

    Any other good ones out there?
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  2. #2
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    There are tons of posts on this already. Please do a search. By lower abs I hope you mean rectus abdomen + hip flexors because you can't isolate different parts of your six pack.
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  3. #3
    Stage Bound BigBoLuke93's Avatar
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    Originally Posted by kanis999 View Post
    There are tons of posts on this already. Please do a search. By lower abs I hope you mean rectus abdomen + hip flexors because you can't isolate different parts of your six pack.
    True you can't isolate lower abs because the RA is one muscle, but you can emphasize certain areas of the muscle such as upper and lower. Just like you can emphasize upper and lower chest fibers, but you cannot isolate them.
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  4. #4
    Registered User Kregna's Avatar
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    Originally Posted by mchalupny View Post
    I was wondering if anyone has any great lower ab exercises?

    I currently do hanging knee raises for this on the pull up bar.
    (Usually 3 x 20, or til failure on the last set)

    Any other good ones out there?
    why do you do 3x20?

    are you trying to build muscle?
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  5. #5
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    Agreed. OP, focus on movements where the upper body is stationary and the lower body moves. In general, leg lifts. I highly recommend three exercises from P90X's ab ripper: Scissors, Hip Rock n Raise, and Pulse Ups.

    Oh what the hell, here's the whole video:

    http://video.google.com/videoplay?do...25244422339089

    This'll get your whole core. Do 3 times a week. I promise you'll dramatically improve your core strength, especially lower abs.

    Tony, please don't hate me for spreading this link.
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  6. #6
    Master Skullsmith phozosado's Avatar
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    Originally Posted by Kregna View Post
    are you trying to build muscle?
    Strong "question" to "title of website."
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  7. #7
    Registered User Kregna's Avatar
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    Originally Posted by phozosado View Post
    Strong "question" to "title of website."
    Why are you quoting?

    Maybe he's trying to 'strengthen' his abs for other 'purposes'
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  8. #8
    Registered User mchalupny's Avatar
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    Originally Posted by Kregna View Post
    why do you do 3x20?

    are you trying to build muscle?
    What would you recommend then?
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  9. #9
    Registered User Kregna's Avatar
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    Originally Posted by mchalupny View Post
    What would you recommend then?
    Lower reps
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  10. #10
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    Depends on current status and goals. Most people want ripped abs but a small waist as well in order to have a nice X taper. Higher reps with body weight, for me, helps me meet my goals because it doesn't increase waist girth, and it improves functional fitness. I want my core to have endurance more than I want it to have power. Even Dorian Yates suggests using body weight only for core work. But then again he ways like 300 pounds lol.

    I highly recommend the video I posted.
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  11. #11
    Registered User Kregna's Avatar
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    Originally Posted by kanis999 View Post
    Depends on current status and goals. Most people want ripped abs but a small waist as well in order to have a nice X taper. Higher reps with body weight, for me, helps me meet my goals because it doesn't increase waist girth, and it improves functional fitness. I want my core to have endurance more than I want it to have power. Even Dorian Yates suggests using body weight only for core work. But then again he ways like 300 pounds lol.

    I highly recommend the video I posted.
    That's why i asked if he wanted bigger abs!
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  12. #12
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    Lol didn't see that.
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  13. #13
    Registered User Kregna's Avatar
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    Originally Posted by kanis999 View Post
    Lol didn't see that.
    I was more saying to the guy being sarcastic with me
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  14. #14
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    - Hanging leg raises (with a slow negative)
    - Standing cable crunches (with a good MMC on the lower abs)
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  15. #15
    Registered User rutzilla's Avatar
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    Try these (little girl) leg lifts, I love them, f**king hard, can you do them like this
    http://www.youtube.com/watch?v=9UBX-...eature=related
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  16. #16
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    Ahahahaha. That's insanely difficult.
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  17. #17
    Registered User mchalupny's Avatar
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    Hahaha! I gotta try those!!!

    But yeah, I'm not really trying to get BIG abs, I'd rather have more ripped abs with big pecs! haha...
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  18. #18
    Registered User ManVsIron's Avatar
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    Originally Posted by mchalupny View Post
    Hahaha! I gotta try those!!!

    But yeah, I'm not really trying to get BIG abs, I'd rather have more ripped abs with big pecs! haha...
    If you're fit, then there's no reason to drop the reps (from 20) whatsoever. In fact, just keep going if you feel unchallenged towards the end of the set. Also try reverse crunches. Another thing I do is lying leg raises on a bench. I put 25-lb plates on the bar, so I can hold onto it for stability. Maintain constant tension, and go slow.

    Also, I wear a waist trimmer belt (made by Gold's), which increases the temperature of the lower abs & obliques, every time I train. Help burn more fat. And you need all the help you can get, when you eat like a beast.
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  19. #19
    Registered User ufw86's Avatar
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    Leg raises mate
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  20. #20
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    It seems that this is one of the most regular topics to come up here but yet I can't find a solid answer. Do a search and the hits are endless and yet every other guy swears by something different. Many say that you should only consider weighted exercises as you do for every other muscle group. Others say do a thousand crunches every day. Others hit abs once a week, others get results by leg raises alone and then there is the group that says eating habits do it all.

    Honestly, I have tried almost everything. For me, I get the best pumps with rope pulls, my abs get more tight with simple incline crunches. But I never had the lower part or the adonis belt as they call it visible. No lines, no definition, nothing.

    As I see it, most guys that get them do it with a combination of many things so in the end they have no clue what helped the most if there is one trick only that works.

    One a side note I have concluded that spinal curve plays a significant role on lower abs. Maybe it's my lordosis which never allows me to have a defined lower abs area.
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