Feb 23
What Different Exercises Can I Do for Upper Abs and Lower Abs- Top 3 Exercises
Posted by Wilson | Posted in gym exercises | Posted on 23-02-2010
Trying to work your upper abs and lower abs can be difficult and frustrating. Especially when you’re trying to get a 6 pack. It will have you asking yourself, “What different exercises can I do for upper abs and lower abs”.
So, what I’m going to do is share with you some exercising tips that will work both your upper and lower abdominal muscles. That way, you will be able to have a great looking 6 pack.
The exercising tips for upper and lower abs are:
1. The first exercise you can do to work your abs is full crunches. There are machines in gyms that will allow you to do this exercise. However, if you aren’t a member of a gym or if your local gym doesn’t carry the machine, you can do it on the ground.
What you have to do is lay flat on the ground and do a regular crunch, while simultaneously doing a reverse crunch. I know this may sound a little complicating, but it isn’t. To do a reverse crunch, all you have to do is lift your butt up off the ground. You should feel a squeeze in your lower abs.
This will help you work both your upper abs and lower abs. You should do 4 sets of 25 of this particular exercise.
2. Another different exercise that you can do for upper abs and lower abs is hanging leg raises. This exercise will work your lower abs mostly, however it is still good for your entire mid section, including your oblique muscles.
You should do 3 sets of 15 of this exercise.
3. The third exercise to do that will work your upper abs and lower abs is incline sit ups. You can do this on the incline bench at your local gym. This will work your entire mid section, as well. Be sure you do 4 sets of 20 of this exercise.
These are some exercising tips that will help you work your upper and lower abdominal muscles. If you are serious about getting a 6 pack, be sure to use the tips above. Now that you have the answer to the question, “What different exercises can I do for upper abs and lower abs”, go and get yourself a nice looking mid section.
Tony Smith
http://www.articlesbase.com/fitness-articles/what-different-exercises-can-i-do-for-upper-abs-and-lower-abs-top-3-exercises-743121.html
What different exercises can i do for upper abs and lower abs?
I know that your body can get used to certain exercises if you do them too much, so i want to know what all i can do to work on my abs. All i know for upper abs is sit-ups and all i know for lower abs is crunches and leg-lifts. What all other things can i do? (I know core bridges but i’m also pretty sure that does both upper and lower) Thanks for any advice!!
10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.
Once this routine becomes easy, don’t up the reps, just do the whole routine twice. (Left a few out for explanation’s sake)
Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.
Do it and you will have some abs
References :
hmm… theres a buncha things you can do… you gotta have a good diet and cross-training first of all (running, biking, etc.)…. after that, there’s the abs exercises…
do crunches
reverse crunches (lift your lower back off of the ground)
bicycles
leg raises
IF YOU HAVE ACCESS TO A GYM THESE ARE VERY GOOD!!!
crunches on an incline board, as you go on, you can add weights.
some gyms have a thing with a place for your hands and a think that has like a half bubble, on those you raise your legs, pretty straightforward.
anyway… thats about it…
but you have to equal out your abs with your lower back exercises because you dont wanna end up with a bad back.
References :
Continue reducing your body fat and doing abdominal exercises. There’s no distinction between exercises for the upper and lower abs- a crunch or any other abdominal exercise works your entire set of abdominals. It’s just the case that people have more body fat around their waist, and as a result, definition of lower abs is more difficult.
The lower abdominals may be the single most popular subject among fitness enthusiasts today. This is due to the fact that having flat, tight, lower abdominals is a highly desired look, but a very difficult look for most people to achieve. Many fitness professionals insist that there is no such thing as "lower abdominals", While others propose that exercises like crunches work the upper abs more and exercises such as leg raises or reverse crunches work the lower abs more.
Before continuing, first keep in mind that no abdominal exercise can "spot reduce" lower abdominal fat. Many people feel a need to perform special "lower ab" exercises, not realizing that the real reason they can’t see their lower abs has nothing to do with their choice of abdominal exercise, and everything to do with an excess of fat and possibly digestive problems
References :