Are you looking for some core exercises for lower abs? Here are some basic techniques which could start you off on your mission to develop your own six pack. Most people, when they start their workout can figure out that flab around the abs especially the lower abdominal area is quite difficult to lose. So you need to put in more effort into strengthening lower abdominal muscles. Let us discuss some simple exercises for lower abs which you can easily incorporate into your workout routine.

Start off with a basic pelvic tilt. Lie down flat and bend your knees with your feet flat on the floor. Keep your arms at your side. Concentrate on tightening muscles of your abs as well as your buttocks but more so on your abs. Squeeze to lower your back and flatten on the floor. Hold this position for a few seconds and then repeat.

How about vertical lying leg thrusts? This can be done on the floor or on a flat bench. First of all lie flat on your back with your hands under your buttocks. Make sure that your lower back remains planted on the ground. As a next step, flex and contract your ab muscles squeezing them together and raise your legs and lower torso upwards, lower your legs back again to complete the routine. You should understand that it is the tightening motion that actually compels you to raise your legs and the vital part of the routine. The harder you squeeze the more effective it becomes.

Get the hang of the double leg reverse crunch which might prove to be a bit tough at first but with practice can be done with ease. Lie down on your back with your hands under your buttocks; proceed to lift your legs up until they stand vertically in the air. The next step is to bend your legs at the knees and bring them down a few inches away from floor level. Contract and tighten your abs and hold this posture for a few seconds. Finally bring your knees up to your chest. Initially try and do at least 3-4 of these and then gradually increase.

Try the ‘scissors’ position by lying down with your face up and hands under your buttocks and raise your legs at only to about 2 feet off the floor, Take care not to bend your knees and cross your legs so that the right leg is across the left one. Then open your legs wide and do the reverse position by putting the left leg over the right. Repeat this method keeping your ab muscles tightened all the while.

Keep a check on your diet too. Are you aware that green tea is a healthy drink which you can consume instead of plain water at times due to its medicinal values too? Stay away from alcohol since it can bring in adverse bodily effects. Consume five – six meals a day instead of binging at lengthy intervals. Be sure to take in the recommended quantity of water.

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The quickest way to attaining a six pack abs is by limiting the exercises on the lower abdomen. These lower abs exercises have to be done with utmost patience and discipline. The patch might be a rough, but only to be rewarded with the much coveted washboard abs.

The most important stumbling block that remains in the path to attaining a god-like body is the stubborn abdominal muscles. Nobody would care to think about the ‘harm’ you are doing to your abdominal muscles while hogging on the junk foods which are rich in fat and less of nutritive value. Flattening the midsection is the mammoth task as far as the fitness freaks are concerned.

The abdominal muscles involve the upper, lower and the oblique muscles. It works in synchronization with each other and is responsible for the smoothness of movement between the upper and the lower par of one’s body. The fat that you consume from the food gets deposited around these muscles and as a result these muscles literally go into oblivion! The lower ab exercises require you to do certain exercises that will reinforce these muscles and develop them.

Flattening the tummy is the hardest of all fitness regimes. It is very difficult because no ordinary exercises will effectively trim down the lower abs. the lower ab is the core and its strength is very important for any sportsperson or simply anyone who wishes to own a hardy frame. However, there are many workout exercises meant to flatten the tummy and give the sexy figure that one hankers for.

Most of these exercises are astonishingly simple to do. You need not be a master of human anatomy to understand all these exercises which can be done within the confines of your very home. There are a variety of exercises to pick from depending on your ability, strength and time. And there are no shortcuts to achieving this frame and it is possible only by sweating it out. The lower ab exercises mainly comprise of those exercises in which you will have to put strain on your lower abdominal muscles.

Most of these exercises will require you to be in proper form without which you might develop pain on your lower back and hips and without the six pack abs at all. Double leg lifts involve lifting your legs vertically with the lower abdominal muscles contracted and the muscles of your legs tightened. Another exercise is the alternating le walks in which each leg is lifted in such a way that they are at right angles to your body. This has to be done by contracting your lower abdominal muscles.

Scissors requires you to lie on your back, with muscles on the legs contracted and lifting both the legs up. The next step is crossing them without knees bent and then opening and closing them. Double leg circles are the type of exercise that involves lifting both the legs up the floor while contracting the lower ab muscles. Then, you have to rotate the legs in clockwise and anticlockwise direction. Do these exercises slowly so that it is done effectively. And while performing each of these exercises, you have to place your hands under your butt so that you do not get any back pains later.

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• Ball crunches: Here you need an exercise ball. First of all sit on the ball with both legs fixed on the ground and lower your back until your body is parallel to the flooring. Now slowly raise your body and stop a certain angle as you would and hold the position for 5 seconds and then come to the initial posture .Repeat this for few minutes.

• Bicycle exercise: Lie on the floor; keep your hands behind your ears and raise your legs by bending your knees. Slowly start to move the legs as if cycling a bicycle and continue for about 5minutes and then do the same with opposite leg. Also perform the cycling in the opposite direction also.

• Full body crunches: Lie flat on the floor with your hands folded across your torso. Now bend your knees and bring it towards your chest, thus causing flexion to your abdomen; pause for few times and lie in the normal supine position. Repeat the same 4-5 times.

• Weighted sit ups: Lie flat on the floor with knees flexed and feet fixed to the floor. Now place some amount of weights over your torso and hold around it. Slowly raise your upper part of the body without lifting the lower part and repeat the same.

• Cable crunches: Crunches can be done with the help of a cable tube or tower above head. This will add to the resistance and strengthens the abdominal musculature.

• Ankle weights: This could enhance the power of reverse crunches and leg raises. One could increase abdominal strength by subsequently raising the ankle weights at each crunching.

• Pelvic tilts: Laze on the floor. Take a deep breath and slowly raise the legs upward without bending your knees: until a 90 degree position. Hold for a few seconds and then slowly bring the legs down with exhalation.

• Crunching without crunches: Start by sitting, kneeling or even a lying position. Now slowly take a deep and strong breath and pull your belly button inwards. Then come to the normal position with an exhalation and repeat the same.

• Scissor kicks: This is done by lying in a prone position on the floor. Keep your hands over your buttocks and press your stomach against the floor. Now slowly raise one leg upwards about few inches and bring it down, then slowly lift the other leg and repeat these over several sessions.

See below for the fat burning secrets that these models actually use.

Awesome videos for getting a flat belly and lean sexy abs…

Video for Women Click Here

Video for Men Click Here

1. Cardio Does Not Deliver

Spending hours and hours churning away at those ineffective cardio exercises is NOT the best way to lose that belly fat.
See below and you will find fat burning exercises that can vaporize up to 10 TIMES MORE FAT that those repetitive cardio workouts.

2. Crunches & Sit-Ups Are Not The Best Methods

Ab workouts such as sit-ups, crunches and popular ab machines are not the most effective method for getting a flat tummy or ripping those six pack abs.
See below for effective ab workouts for women and ab workouts for men that actually work.

3. The ‘Health Food’ Myth

Spending tons of $$$ on cleverly marketed so-called ‘health foods’ that are actually full of chemicals and can actually stimulate your body to gain more belly fat. Why? So, the companies that market these products can keep you coming back for more. Some of these foods are so cleverly disguised; you may actually be consuming them yourself and not even know it.
See below for the most popular ‘health foods’ on the market, which may actually be causing you to gain weight.

4. Weight Loss Pills

Don’t believe the HYPE! Fat loss supplements simply do not and will not yield the results you want!
See below for powerful fat-burning foods that will help you on your road to shedding that belly fat.

5. Ab Gadgets

Ab-Loungers, Ab-Rockers and Ab Belts are all gimmicks. Those infomercials may be convincing but they are stealing your money. The toned and fit models in those infomercials didn’t use those products to get fit. They used real workouts and nutrition programs to get their slim and ripped bodies.
See below for the fat burning secrets that these models actually use.

Awesome videos for getting a flat belly and lean sexy abs…

Video for Women Click Here

Video for Men Click Here

Get a rock-hard body from head to toe, and ripped abs with this exercise!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss).  This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.  Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.

Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.

If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine! My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.  Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.

I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic

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