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MOTIVATED@LAST Posts: 14,170
2/23/13 6:49 A

Take a look at the image at en.wikipedia.org/wiki/Rectus_abdominis_mus
cle


It shows how the abs are basically one large sheet of muscle, rather than their being seperate "upper" and "lower" abs.

M@L

SERGEANTMAJOR Posts: 6,415
2/22/13 3:23 P

Please look at the anatomy of the muscles involved in flutter kicks, those are the hip flexors not the lower abdominal muscles. There are no upper and lower abdominal muscle groups it is one muscle group..

LARKUN7701 SparkPoints: (2,272)
Fitness Minutes: (2,850)
Posts: 25
2/22/13 1:30 P

Flutter kicks are fantastic for lower abs. They pretty much isolate that area. I'd add them into a overall core/ab workout though, you don't want to neglect the rest of your core focusing solely on the lowers.

NAUSIKAA Posts: 4,848
2/22/13 2:36 A

Sarge - that applies to lying leg raises but not to hanging - those are an advanced and effective exercise for the abs. Even hanging knee raises will hit the abs if you touch your knees to your upper chest area. I agree though that lying leg raises are useless for the abs.

SERGEANTMAJOR Posts: 6,415
2/22/13 12:03 A


Straight leg raises work the hip flexors not the abdominal muscles.

AIREEULL SparkPoints: (7,103)
Fitness Minutes: (4,610)
Posts: 339
2/21/13 7:06 P

lying straight leg raises. these kill me.

http://www.sparkpeople.com/resource/exer
cises.asp?exercise=143

JASONZ Posts: 113
2/21/13 1:39 P

It is impossible to "spot reduce." The old cliche' is, "Abs are made in the kitchen." Do a consistent regimine of cardio and resistance training. Stick to your nutrition plan. A tone lower abdomen will eventually come if you keep it up. Hang in there.

SERGEANTMAJOR Posts: 6,415
2/21/13 1:16 P


The lower abdomen muscles are a part of the entire front muscle structure so are worked by any core exercises you do. Trying to isolate a muscle group defies the way the body is engineered and will not work. Women are fighting something of a gender anomaly in that the body is designed to have a layer of subcutaneous fat in that area to protect their reproductive organs. Even the leanest of woman still have that somewhat "fatty" area. Those who do not demonstrate it photos such as JM have had it photo shopped away.

DANISARANAC1 Posts: 261
2/21/13 12:41 P

Bicycle crunches. Plank with knee tucks is killer for building muscle strength in the abs.

NAUSIKAA Posts: 4,848
2/21/13 12:33 P

I've said this a million times on here, but my favorite exercise for lower abs is the hanging leg raise. It won't make your abs look any different but it will make them incredibly strong. Plus it's one of the most fun exercises ever. www.youtube.com/watch?v=vGM12APCzuk

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
2/21/13 12:14 P

That depends on what you mean by "tone." That term doesn't have a lot of meaning in the fitness world. :)

Are you talking about building core strength? If you are, exercises like planks will build your core. Yu can't really work individual muscle groups in isolation; they're all connected!

If you're trying to reduce fat in that area, it won't work. Our muscles take their energy from the bloodstream, not the surrounding fat stores.

ORCHIDBLOSSOM Posts: 534
2/21/13 12:11 P

Try single or double leg-lifts, reverse crunches, or bicycles. Pilates is great for strengthening your entire core.

H2OSPRITE SparkPoints: (55)
Fitness Minutes: (0)
Posts: 7
2/21/13 12:07 P

Anyone have any suggestions for exercises to tone the lower abs?? Thanks!!

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