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MOTIVATED@LAST Posts: 14,732
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

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
SERGEANTMAJOR Posts: 6,468
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..


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

LARKUN7701 SparkPoints: (3,757)
Fitness Minutes: (4,966)
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: 6,468
2/22/13 12:03 A


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


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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: 149
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: 6,468
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.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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

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

Discipline is just choosing between what you want now, and what you want MOST.
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: (58,533)
Fitness Minutes: (14,252)
Posts: 9,691
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.

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
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.

"I have a personal relationship with food. I love it, but it's on the fence about me." ~Kathy Griffin

"If there was a famine, we'd be the last to survive." ~My mother
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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