abs... lower abs upper abs... helphelp

[zerglim]

people say abs work as a whole. i noticed doing weighted ab machine works mostly the top 4 abs... i notice my lower part abs is lagging. do i really need to do lower ab exercises or are crunches/situps and weighted abs machine enough? leg raises have been said to work the lower abs but high rep low intensity doesnt seem to work for me...

[Assassinator]

weighted leg raises, 15-20 reps will do the job, they work wonders for the lower abs, but you must do them weighted , otherwise they are less affective.

[zerglim]

Originally posted by Assassinator
weighted leg raises, 15-20 reps will do the job, they work wonders for the lower abs, but you must do them weighted , otherwise they are less affective.

im sorry, how do u get weights up on ur feet??

[Matt_2003]

Originally posted by zerglim
im sorry, how do u get weights up on ur feet??

you attatch them to a belt around your waist and then do the exercise

[HoboWithaRolex]

u can use ankle weights

[tbomb]

you can hold a dumbbell between your feet....but i digress...

personally, i think leg raises are a waste of time - they work your hip flexors moreso than your "lower" abs. try some reverse crunches and see how you like them

[eXcebo]

after my ab routine... my abs are dead...
25x3 weighted crunches (25lb plate on chest)
20x3 weighted twisting crunches ^
15x3 reverse crunches
20x3 leg lifts
a set of 50-100 ab-bicycles
15x3 weighted side bends (45lb db)

this kills abs -.- good form and I'm in pain by the third set of crunches.... feels sooo good

[MiloMan]

Spot Reduction Myth

Contrary to what the infomercials imply, there is no such thing as spot reduction without surgery and/or injected prescription drugs. Fat is lost throughout the body in a pattern dependent upon genetics and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Incidentally, fat is also stored under the abdominal muscles and around the intestines and other organs. This can contribute to the "pot belly", pushing the abdominal muscles and the overlying fat outward. This "apple shape" fat distribution has greater health consequences than the lower body "pear shape" fat distribution

[zerglim]

Originally posted by MiloMan
Spot Reduction Myth

Contrary to what the infomercials imply, there is no such thing as spot reduction without surgery and/or injected prescription drugs. Fat is lost throughout the body in a pattern dependent upon genetics and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Incidentally, fat is also stored under the abdominal muscles and around the intestines and other organs. This can contribute to the "pot belly", pushing the abdominal muscles and the overlying fat outward. This "apple shape" fat distribution has greater health consequences than the lower body "pear shape" fat distribution

wtf.. what does this have to do with me?

[Assassinator]

I use ankle weights, if your gym does not have them, i suggest you buiy a pair and take them to the gym to use !

[littlun]

Originally posted by eXcebo
after my ab routine... my abs are dead...
25x3 weighted crunches (25lb plate on chest)
20x3 weighted twisting crunches ^
15x3 reverse crunches
20x3 leg lifts
a set of 50-100 ab-bicycles
15x3 weighted side bends (45lb db)

this kills abs -.- good form and I'm in pain by the third set of crunches.... feels sooo good

Don't the side bends. I used to do them, I didn't see any improvement in abs. But the reason not to do them is that I would have a really sharp pain in my rib cage after the workout(1-3days later) and I have found that I haven't done them in about 5 months, I no longer experience that pain, and the dumbbell side bends are the only exercise that I've dropped out of my schedule so I'm assuming that was the cause.

[eXcebo]

side bends are for obliques O.o and I have no such problem with the pain...

[KevinCCC]

0935: CRICKET - Paceman Stuart Meaker insists the mood in the England bivouac remains "surprisingly unqualified" without considering being 4-0 down in the five-match series against India "We're a pubescent side and we're developing, it's surprisingly positive We're culture every time we play " he said

0926: RUGBY CLUB ALLIED WITH - The Cooperative States must szybkajazda pl/seks/article,hentai_animowane_porno,4026,1,1,1 html]animowane porno, hentai become the 13th nation to fix their city in the 2013 Rugby Leauge Humankind Cup The Tomahawks will separatrix up alongside Wales and the Cook Islands in group D after beating Jamaica 40-4 in Philadelphia to attain the Atlantic department qualifying group

Twitter szybkajazda pl/muzyka/article,zadyszka_happysad,6286,1,1,1 html]happysad zadyszka
0920 CRICKET: BBC Sport's James Pearce at the spot-fixing attempt, on Agitation: "Chasing to Court as cricket spray fixing pilot enters 4th week In closing stages now Judge plans to sum up tomorrow Jury proper out Wednesday "

0911 TRAVEL CONVOLUTED: Win active in Sportsday Explosive on Tweet with the hashtag #bbcsportsday

0907: GOLF - Phil Mickelson has fallen effectively szybkajazda pl/kuchnia/article,przepis_na_nalesniki,5500,1,1,1 html]nalesniki of the give birth to's better 10 representing the elementary swiftly a in timely fashion since 2004 Luke Donald, has stretched his lead down szybkajazda pl/seks html]seks ciekawostki related Englishman Lee Westwood at the garnish, while Sergio Garcia's 11-shot overcoming in the Castello Masters has charmed the Spaniard from 49th to 31st

0904: AMERICAN FOOTBALL - szybkajazda pl/seks/article,10_najwiekszych_gwiazd_porno,5550,1,1,1 html]porno The Chicago Bears intercepted quarterback Josh Freeman four times as they thump the Tampa Bay Buccaneers 24-18 Sunday in the National Football League's (NFL) fifth annual regular season meeting at Wembley Stadium

0857: RUGBY UNION - A quarter of a million people turned out on Monday to ritualize the All Blacks rugby Fraternity Cup final superiority done with France Thousands gathered in Auckland for the victors' march, to visit with the players, coaches and forward truncheon at the wind-up of a 24-year be put on ice exchange for Community Cup glory

0846: CYCLING - Dave Brailsford says his British rails cycling team sine qua non "knuckle down" with a view a mandatory while of training after winning seven European gold medals mould week "There's a fate of situation to be done between at the moment and Christmas There's nothing fancy, it's hard, callous scion and sincere backbone," he added

0840: GOLF - Luke Donald finished meridian of Golf's US szybkajazda pl/kuchnia/article,najprostszy_przepis_na_muffinki,3468,1,1,1 html]muffinki przepis money tip on successful the concluding happening of the mature in Florida A incontrovertible go around 64 means Donald is on movement to become the original contender to apex the spondulicks lists in both the Collaborative States and Europe "It's been a tremendous year recompense me I answered a everything of critics' questions coming here conspiratory I had to win, and doing it " Donald said

0832: FOOTBALL - Chelsea boss Andre Villas-Boas could rouse himself in pregnant with the Football Connection this morning following his straightforward attack on referee Chris Foy after Sunday's 1-0 defeat to QPR

0826: MOTO GP - Mokhzani added "It is a dejected and dismal racing misfortune but the perimeter is designed to the highest aegis levels," he said, adding it was inspected during motor sports' governing bodies "Yesterday's accessory was beyond anybody's knob or expectation "

[kanis999]

Spot Reduction Myth

Contrary to what the infomercials imply, there is no such thing as spot reduction without surgery and/or injected prescription drugs. Fat is lost throughout the body in a pattern dependent upon genetics and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Incidentally, fat is also stored under the abdominal muscles and around the intestines and other organs. This can contribute to the "pot belly", pushing the abdominal muscles and the overlying fat outward. This "apple shape" fat distribution has greater health consequences than the lower body "pear shape" fat distribution

Yo, you posted the wrong myth buster.

The myth here is that you people here think there are lower and upper abs. If you're talking about isolating individual "packs" in the 6 pack, then you may need some anatomy lessons. Same with all yall that think you can isolate the inner or outer part of the pec.

When you have a rubber band and pull it apart from two side, one side held by each hand, you can't favor tension towards one side. Tension is distributed evenly. The same thing happens with your individual muscles, for example the rectus abdominus. Contract your abs, and the whole thing receives equal tension.

[Tommy W.]

Hanging leg raises work if you bring your knees all the way up to your chest. The top part of the exercise works the abs. The lower part of the exercise is working the hip flexors. For weighted put a medicine ball between your feet.

[RONeill226]

im sorry, how do u get weights up on ur feet??

Floor wipers:
http://www.ehow.com/how_5025333_floo...-work-out.html

[Anatomus]

The myth here is that you people here think there are lower and upper abs. If you're talking about isolating individual "packs" in the 6 pack, then you may need some anatomy lessons. Same with all yall that think you can isolate the inner or outer part of the pec.

When you have a rubber band and pull it apart from two side, one side held by each hand, you can't favor tension towards one side. Tension is distributed evenly. The same thing happens with your individual muscles, for example the rectus abdominus. Contract your abs, and the whole thing receives equal tension.

Then wouldn't that make your post a paradox in itself? If what you're saying is true than these kinds of threads wouldn't be created at all, since these people obviously aren't targeting the muscle in its entirety.

It's the degree of the contraction that is the factor here, if not done completely how could you expect the tension to be distributed throughout the entire muscle. Tension through a limited range of motion will yield partial results. People who attest to such problems simply are not contracting the muscle to its full capacity. This can be due to a number of reasons which can be from the exercise itself, or a lack of awareness of what they are doing.

[Luis614]

get yourself P90x's ab workout. I forgot whats its called. Its 15 min long and you do about 300 sit ups all in different ways. It screws me up everytime.