Most individuals would be stunned to learn that they’re seeking lower ab exercises for the wrong reason. Generally, if someone is getting in shape and starting to see upper abdominal definition, but nothing on their lower abdominals, they start searching for lower ab exercises. This is done under the belief that if the upper abs can be seen, the lower abs should be able to as well, unless the muscle simply isn’t there. This thought process is founded on faulty assumptions.
One of the last places you lose unwanted fat is in your lower abs. You have the same muscular strength in your lower abs as you do in your upper abs. Next time you do crunches, try placing your hand on your lower abs. You’ll notice that they contract at the same time and with the same force as your upper abs.
Lower ab exercises are important, but for a different reason. Lower ab exercises require the legs, which are heavier and extend farther from your core than simply curling your upper body from the ground would. This higher resistance work helps to develop core muscle. That muscle you build will increase your metabolism as long as you carry it, but alone it’s not sufficient to provide you with a six pack.
When performing lower ab exercises, there are lots of choices of type, but there is one constant. You should tilt your pelvis up towards you as much as possible. This maximizes the abdominal engagement and reduces the strain on your lower back.
Lower ab exercises are all basically the same motion, varying only in the plane of movement. You pull your knees towards your chest, either with legs straight or legs bent. The hanging leg raise is the most extreme of the lower ab exercises, followed in a far second by stability ball reverse crunches.
The best way to reveal your abs once you have the abdominal muscles you want (and you probably already do), is through a mix of diet and High Intensity Interval Training (HIIT).
Your diet should focus on natural foods, no chemicals or preservatives. The more lean protein and fibrous vegetables you get in your diet the better. Try to get all macronutrients in each meal, but if you’re going to skip one of them, make it carbohydrates. Don’t forget to get a calorie spike day each week to rev your metabolism back up after a diet of restricted calories the other 6 days.
Although the “experts” have always favored steady-state cardiovascular activity, HIIT has been brought into the light in recent years and is slowly being realized as the better of the two. It has an “afterburn” effect, giving you a higher metabolic rate for up to 48 hours following a session. It only take 20 minutes (minus the warmup and cooldown) to complete a good session. And considering the strain it puts on your body, you should take a day off between sessions. You’ll be astounded by the results.
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