Lets be honest when it comes to ab development we all want to have the V cut look of our lower ab region. Its just looks very cool and I haven’t met a women yet who wasn’t impressed by it. However training the lower abs is not easy and I spent many hours doing various exercises trying to find the best ones.
I am big football fan and Ronaldo is one of the best players I have seen. He also has a great physique that you see more and more ofter with the modern day footballers. I need to find out how these guys are training because it is working very well!!
So after years or trial and error here are 3 of my favourites that will guarantee a killer lower ab workout. (Warning this will hurt!.
I like to do 3 circuits of these with a 30 second rest between each one to really fatigue the muscles.
Stability Ball Ab Rollout – Begin by kneeling on a mat with your hands on the ball and your body upright. From here allow your body to fall forward as you roll the ball out slowly as far as you can keeping your back straight throughout the motion. As you reach the end of the movement hold that spot for a second or two then return to the starting position. The abs should be in a contracted state during the whole exercise. Do 10 good reps
It is important to do this exercise properly. This video gives an excellent description and advice
Hanging Leg Raises- Hang from a pull up bar then raise your knees as far as they can go towards your chest. Then lower your legs at a slow pace to starting position. Keep your legs together throughout the movement and focus on using a controlled motion without any swinging of the body.
I have included this video not just because the girl is sexy (which she is) but to highlight these exercises are not just for men but for everybody who wants great looking abs.
Stability ball jack-knives – When first attempting this exercise it is best to have your shins on the ball with your elbows resting on a bench maintaining a plank like hold. Keeping the abs tense roll the ball inwards and bring your knees to chest or however far you can bring them. Pause slightly then push the ball back until the legs are fully extended.
To get the maximum effect of this exercise try to keep your hips as low as possible throughout the whole of this movement. Do 10 reps
When you can do this exercise comfortably then have your hands on the floor and control the ball with your feet and not your shins.
Here is great ab workout video from one of my favorite fitness guys Craig Ballantyne. At the start of the video he shows how to do the stability ball jackknife using the bench, however keep watching because he shows you a really excellent ab workout that only takes 6 minutes but works you abs really hard. If you really like this workout then I advise you visit his site www.turbulencetraining.com for more ab and fat burning workouts. I own a lot of Craig’s programs and I can vouch that they are high quality and very effective.
At this point let me clear up a training myth here with the fact that you cannot isolate different portions of the abdominal muscles and work them independently from each other. There are no specific exercises that just work upper abs and like wise there are no specific exercises just for lower abs. Whenever you perform some abdominal exercise the whole of your abdominal unit is working not just one part of it. All we can do is place more emphasis on certain areas by the movement we do.
The main consideration you have to address is that it is no good doing hundreds of lower ab workouts if you have body fat covering your midsection and no amount of ab workouts will change this. Therefore before starting any lower ab workout take a long hard look at your nutrition because if this isn’t right ie you are eating too much or the wrong type of foods then you will never achieve the results you are looking for.
Along with clean nutrition you need to look your training program and how hard you are working in each session. To make sure you burn off that stubborn belly fat you need to be performing high intensity weight training routines coupled with high intensity interval training that is designed to build lean muscle and elevate your metabolism into a fat burning furnace. These two conditions are absolutely key before you even think about performing any lower ab workout.