Weight and Resistance Training - Help: I Need Best Lower Abdominal Exercises

10-07-2009, 04:37 PM
Hi there chicks.
I am really happy with the top part of my abs, but I am trying to work the bottom part now, so they look both ripped.
I am doing only one exercise for the lower ab and doesn’t seem to be working. I went online to look for some ideas but most of the time got book web site’s trying to sale their products.
Does anyone have any routine of exercises that best work lower abdominal?

10-07-2009, 04:45 PM

Oddly enough..... I started going to an ab class this AM. For the lower abs we did a killer exercise..... laying on your lower back put your hands under your hips/butt and then lift your legs up over your body.... kinda swinging your butt/hips up. It hurts after #3-4 (in the abs). Also lay flat on your back with your legs straight in front of you and then do a crunch while lifting each leg one at a time.....

Hope this helps.


10-07-2009, 04:46 PM
Reverse crunches, squirms, bicycle crunches?

10-07-2009, 05:20 PM
Reverse crunches - best ab exercise I've done. Like onderchic said - bicycle as well, those work wonders!

10-07-2009, 05:30 PM
If you have a work out buddy...

Lie on your back with your legs together straight in the air. Have you buddy then gently push your legs in a random direction. You then pull your legs back up to straight up position.

I think they are doing it a little rough here... but here is a video on youtube (http://www.youtube.com/watch?v=0aQbQVgsRZ4) describing the routine.

10-07-2009, 09:19 PM
According to Lou Schuler (New Rules of lifting for women), there is no upper or lower abs. Rather train your core as a whole. And crunches is the most useless workout. I'd suggest doing planks, bicycle etc...

He mentioned core training from the following different disciplines -
- Yoga
- Pilates
- Physical Therapy (swiss balls etc)
- Strength and conditioning
- Any back pain and spine injury endurance workouts.

HTH :)