<p>For all those who work out, what is your best work out for the lower stomach muscles? I need some good ideas for working my lower belly.</p>
<p>lay on your back... put your legs straight out...hands at your side</p>
<p>lift your legs straight up to a 90 degree position...don't bend your knees as you lift your legs...</p>
<p>count up to 3 seconds as you lift...do it slowly... and count up to 3 seconds as you lower your legs back down...slowly down... don't rush it...</p>
<p>i would do 10-15 reps and about 3-4 sets, but it depends... start out with whatever you're comfortable with...move on to another exercise in your repitoire and come back to it, so as to not strain yourself. </p>
<p>also make sure you stretch out your abs when you're done :)</p>
<p>you can do this by laying on the floor on your stomach...and with your elbows slowly pull yourself forward for about 5 seconds... release and repeat the motion...</p>
<p>also you can try what i call the "windshield wiper" ab exercise...it'll work your lower abs as well as obliques...</p>
<p>lay on your back on the floor and make a windshield wiper motion...keeping both legs stuck together...slowly go from one side to the other...</p>
<p>try to do about 3 sets or more of 10 of these... if you have trouble starting out... do 2 sets and build up to it</p>
<p>Thanks, and just out of curiousity, does building your lower abs help get rid of that damn pooch gut that seems so tough for me to lose? (I have been working out for a while now, and eating the right foods--according to the men's health Abs Diet power 12--and the one thing I can't seem to define is my lower belly)</p>
<p>No...spot exercises rarely work. The sure way to define your ab muscles is to reduce your overall body fat %. </p>
<p>You can do all the ab exercises you want... but your abs will still be covered by flab if you don't do cardio and watch what you eat.</p>
<p>If you want abs... start doing some jogging/running at least 4 times a week... </p>
<p>it defies common sense... I know...but believe me it works...</p>
<p>jogging 1.5 miles is a start... but it's not nearly enough... </p>
<p>and sprinting is beneficial, but it's an anaerobic exercise...</p>
<p>when i mentioned cardio... i was suggesting aerobic exercise (meaning with oxygen)...</p>
<p>try starting out with a 3 mile jog 4 days a week for a couple months... the other 3 days do your normal strength training routine (strictly anaerobic... dont do any cardio these 3 days)...</p>
<p>as you progress...build up to about 4 and then 5 miles a day... 4 times a week...again do this for a couple months... gradually increasing the length or intensity. NEVER increase intensity and length of the workout at the same time. Only increase one or the other...you'll kill yourself if you do otherwise...</p>
<p>I'm currently up to about 6-7 miles each time i run...4 days a week... depends on how much energy i have. </p>
<p>Make sure you're drinking alot of water... you'll need it... be prepared to sweat your ass off (literally)...and eat... and I mean eat ALOT...</p>
<p>Because of using up so much energy, you'll feel tired if you don't eat the carbs... trust me you need them... don't go strictly protein or you will feel absolutely drained all the time and won't be able to function mentally or physically. hope this helps :)</p>
<p>Reverse sit-ups</p>
<p>For getting rid of some fat, I recommend something like this: Spring 200 yards or so, rest for 30-45 seconds, then repeat this exhaustion. Alternatively, run a mile or two fast. Please put in maximum effort, and try to run in the morning before eating anything.</p>
<p>For building muscle, do crunches, situps with weights, leg raises, twists, and plank (both sideways and face down)</p>
<p>cardio workout will get rid of body fat...ab exercises build up muscle.</p>
<p>do not run. running is a hard contact cardio exercise which will put a considerable amount of strain on your ligaments and tendons.</p>
<p>do something like rowing that does not cause such impact.</p>
<p>For cardio: Try swimming, reduces fat and builds lean muscle (assuming that's what you want)
For prominent abs: do the excercises most people said here, but incorporate one or two hand weights</p>
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do not run. running is a hard contact cardio exercise which will put a considerable amount of strain on your ligaments and tendons.</p>
<p>do something like rowing that does not cause such impact.
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<p>I've been running for 3 years now and have no problems at all...</p>
<p>No doubt, some people definitely end up with joint problems from the impact and repetitive motion...but when you're young your body can take the abuse... so long as you're getting the proper vitamins, calcium, etc...</p>
<p>can't go wrong with biking either...</p>
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cardio workout will get rid of body fat...ab exercises build up muscle.
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<p>exactly...but if you want to define your ab muscles you need to lower your body fat %...</p>
<p>A good mixture of strength training (anaerobic) and cardio (aerobic) exercises are necessary for building a studly physique. Both are required...just gotta figure out what routine works best for you...everyone's different.</p>
<p>Swimming is a good idea, but personally I haven't gained anything from biking. I like biking for building stronger legs and cardio tho.</p>
<p>I do two:
one is just hanging from a pullup bar with palms facing out and arms farther than shoulder width then you raise (while keeping them straight) your legs up. But you might want to start by just raising your knees to your chest. </p>
<p>Another one I do is to lie down on the floor, with your knees bent at 90 degrees and put a light medicine ball between your knees. Then you raise your head, shoulders and feet and with your knees you make a wide figure 8 do 3 reps in 1 direction and 3 in the other</p>
<p>^^^ yes, thanks... I've heard that medicine balls are excellent workout buddies!</p>
<p>ive heard that the hardest part about gaining muscle/losing weihgt is DIET... people will work out enough, but fail to follow strict, definite guidelines and pay very close attention to calorie content and what there eating.</p>
<p>One thing I have heard is that "dieting" as in the traditional starving of one's self is NOT good. However, eating fast food and saturated fat filled food is really bad too. The best diets mix unsaturated fats (for energy and something your body can burn) with protein, calcium, fiber, and the other essential vitamins and minerals.</p>
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ive heard that the hardest part about gaining muscle/losing weihgt is DIET... people will work out enough, but fail to follow strict, definite guidelines and pay very close attention to calorie content and what there eating.
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<p>try not to confuse gaining muscle and weight loss...usually if you're gaining muscle you're not losing weight... you're gaining...muscle is significantly more dense than fat...so don't pay attention to the scale... pay attention to your waist size and inches lost...</p>
<p>Weight loss is usually attributed to fat loss and conditioning/toning of the muscle...</p>
<p>If you are looking to build muscle mass (which doesnt necessarily mean toning)...the best way to gain muscle is to eat approx. 500 more calories per day than you currently are, and start lifting weights...</p>
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One thing I have heard is that "dieting" as in the traditional starving of one's self is NOT good. However, eating fast food and saturated fat filled food is really bad too. The best diets mix unsaturated fats (for energy and something your body can burn) with protein, calcium, fiber, and the other essential vitamins and minerals.
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<p>starving yourself actually makes weight loss more difficult...</p>
<p>your body will try to compensate for the lack of food and will begin to slow your metabolism down... </p>
<p>ideally... you want to eat many small meals throughout the course of the day to keep your metabolism up...</p>
<p>your body needs fuel... don't kill yourself... EAT</p>