|
|
|
|
|
|
|
|
|
 Posted: Mon Nov 19, 2007 4:35 pm
I have a lovely 4pack, lol, but my lower abs are a nuisance to get at. What are some good ab workouts to target the lower abs. I do basic crunches, bycicle crunches, plank, I do "pike up" and or "tuck up" which is something I learned in diving, basicaly u lift both legs as you come up to crunch. Then I also like to walk up to the park, hang upside down from the munkey bars and do hanging sit ups.(These are my favorites, I find they work REALY well cause your lifting almost all your body weight with your abs. 3 sets of 10 and I'm sore for the next 2-3 days. I've tried reverse crunch, where you lie on your back and lift your legs up above your head, and hanging reverse crunches, where you hang on a bar and lift your knees to your chest. But I find the sitting reverse crunch doesn't target them well(or maybe I'm not doing it right) and with the hanging one I can't stop from swinging. ARGH, sugestions please?
|
 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Nov 19, 2007 8:38 pm
Only way to get a visible 6 pack is to lose the overlying fat. "Everyone has a six pack just some people lack the plastic rings to tie it together". Women belly on even a healthy weight or trim woman still tends to a gentle curve, it's part of our natural curves. So. Cardio. That being said I like the reserve crunch although I just do the bent knee lift the butt and lower back off the floor hold and release. Another good one is scissor kicking. Lay on your back, legs straight and held off the floor and scissor them - your entire abs stabilize this movement and you will feel the burn. maybe this gets a duh from you but when you crunch it is important to exhale up and inhale down. Also picture your belly button touching the floor, this is how you engage your transverse abdominal muscles aka the ones most interior which often people don't engage (when you see people doing a million crunches rapid fire they are not working their abs to their full potential). A good crunch is a slow controlled movement just like lifting a weight. Engaging your transverse abs can be tricky. My mom the RN went to a continuing ed seminar on muscles and back pain and core health and she learned how to feel if someone's transverse muscles are "on" and sometimes I do crunches with her grabbing my belly and if they go "off" she tells me so I learn the feeling of "on". "On" crunches are more difficult. My aunt's personal trainer actually says a person using their abs to their fullest. including the transverse shouldn't be able to do more than 30 crunches without reaching temporary muscle fatigue. Of course for the super advanced ab people that number changes. If you ever stumble across a copy of Tony Horton's Ab Ripper 200 I recommend it. I've heard watching him in Power90 is painful but I received the video "free" when I ordered Turbo Jam and me and the roomies really enjoy it.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Nov 19, 2007 8:56 pm
dangerousfish Only way to get a visible 6 pack is to lose the overlying fat. "Everyone has a six pack just some people lack the plastic rings to tie it together". Women belly on even a healthy weight or trim woman still tends to a gentle curve, it's part of our natural curves. So. Cardio. That being said I like the reserve crunch although I just do the bent knee lift the butt and lower back off the floor hold and release. Another good one is scissor kicking. Lay on your back, legs straight and held off the floor and scissor them - your entire abs stabilize this movement and you will feel the burn. maybe this gets a duh from you but when you crunch it is important to exhale up and inhale down. Also picture your belly button touching the floor, this is how you engage your transverse abdominal muscles aka the ones most interior which often people don't engage (when you see people doing a million crunches rapid fire they are not working their abs to their full potential). A good crunch is a slow controlled movement just like lifting a weight. Engaging your transverse abs can be tricky. My mom the RN went to a continuing ed seminar on muscles and back pain and core health and she learned how to feel if someone's transverse muscles are "on" and sometimes I do crunches with her grabbing my belly and if they go "off" she tells me so I learn the feeling of "on". "On" crunches are more difficult. My aunt's personal trainer actually says a person using their abs to their fullest. including the transverse shouldn't be able to do more than 30 crunches without reaching temporary muscle fatigue. Of course for the super advanced ab people that number changes. If you ever stumble across a copy of Tony Horton's Ab Ripper 200 I recommend it. I've heard watching him in Power90 is painful but I received the video "free" when I ordered Turbo Jam and me and the roomies really enjoy it. thanks, I'll keep all that in mind for my next workout. I actualy use video games as oposed to workout videos. I know it sounds crazy, but there's a few good ones. DDR, for one, I don't own it. cause I find the mats for home slip and move. But the eyetoy line of Playstation games, especialy Kinetic, which is actualy a designed workout with your own virtual trainer. It's a realy fun way of burning calories basicaly. Plus when my cousins come over, they LOVE playing it. edit: I get to use the gym at work for free as well, so I'll use the roman chair and hold some weights while I do sit-ups.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Nov 19, 2007 9:06 pm
I played DDR when I still had a PS2 but I could never get my kinetic to work except in my friend's basement with bright overhead lighting. No room in my house with a TV got enough light for the thing to be happy (also in a position I could use it). My friend enjoys Yourself fitness though.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Tue Nov 20, 2007 6:52 am
dangerousfish I played DDR when I still had a PS2 but I could never get my kinetic to work except in my friend's basement with bright overhead lighting. No room in my house with a TV got enough light for the thing to be happy (also in a position I could use it). My friend enjoys Yourself fitness though. ah yes, the lighting, I have to play it when there's no one home cause only the living room is big enough to play, and I have to move EVERYTHING out of the way, turn all the lights on, and get a light from my room and point it at me. Then during the day, I have to close all the blinds, cause too much light messes it up too. Ah well, it's worth it.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Fri Jan 11, 2008 9:34 am
Crazy Cat Reincarnated thanks, I'll keep all that in mind for my next workout. I actualy use video games as oposed to workout videos. I know it sounds crazy, but there's a few good ones. DDR, for one, I don't own it. cause I find the mats for home slip and move. But the eyetoy line of Playstation games, especialy Kinetic, which is actualy a designed workout with your own virtual trainer. It's a realy fun way of burning calories basicaly. Plus when my cousins come over, they LOVE playing it. edit: I get to use the gym at work for free as well, so I'll use the roman chair and hold some weights while I do sit-ups. Save up some money and get a hard mat! They are designed just like the ones in the arcade and only cost about $75. They last forever and don't slip. The only problem is that they're kinda heavy.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Jan 14, 2008 3:29 pm
dangerousfish Only way to get a visible 6 pack is to lose the overlying fat. "Everyone has a six pack just some people lack the plastic rings to tie it together". Women belly on even a healthy weight or trim woman still tends to a gentle curve, it's part of our natural curves. So. Cardio. That being said I like the reserve crunch although I just do the bent knee lift the butt and lower back off the floor hold and release. Another good one is scissor kicking. Lay on your back, legs straight and held off the floor and scissor them - your entire abs stabilize this movement and you will feel the burn. maybe this gets a duh from you but when you crunch it is important to exhale up and inhale down. Also picture your belly button touching the floor, this is how you engage your transverse abdominal muscles aka the ones most interior which often people don't engage (when you see people doing a million crunches rapid fire they are not working their abs to their full potential). A good crunch is a slow controlled movement just like lifting a weight. Engaging your transverse abs can be tricky. My mom the RN went to a continuing ed seminar on muscles and back pain and core health and she learned how to feel if someone's transverse muscles are "on" and sometimes I do crunches with her grabbing my belly and if they go "off" she tells me so I learn the feeling of "on". "On" crunches are more difficult. My aunt's personal trainer actually says a person using their abs to their fullest. including the transverse shouldn't be able to do more than 30 crunches without reaching temporary muscle fatigue. Of course for the super advanced ab people that number changes. If you ever stumble across a copy of Tony Horton's Ab Ripper 200 I recommend it. I've heard watching him in Power90 is painful but I received the video "free" when I ordered Turbo Jam and me and the roomies really enjoy it. x1million. I was about to reply and say the same exact thing, so I´m glad to see someone else got to it before me. x3
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Reply
