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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Video for Women Click Here

Video for Men Click Here

• 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

More Relevant Articles:

• body pump abs workout torrent

The moment you type ‘six pack abs’ as the keyword in any search engine, you are sure to be loaded with a mine of an information! There is no dearth for information that will be related to the task which might be for many individuals a dream for a life time. Equally, there are many web sites which impart wrong information and continue to mislead the naïve to satisfy their commercial interests. Hence, the first and foremost tip for anyone nurturing the dream of attaining a sculpted figure is that maintain a certain sense of discretion in terms of the information you are ‘dumped upon’ in the information superhighway! Be wise enough to consult an expert so that he or she or ‘it’, (in the case of a book or so) can help you separate wheat from the chaff.

There are many promotional websites in the fray for marketing their ‘health foods’. These individuals promote those diet supplement foods which might actually be the junk foods labeled as healthy and figure-enhancing. Needless to say, these foods apart from causing many harm to your system, will only add to the fat deposits around your stomach. Hence, choose the brands carefully so that you take only the authentic ones.

Another ‘quick and easy way’ to carving out a six pack body is the so called six pack ‘pills’. These are the most successful ‘enterprises in bogus’ in the world of six pack enhancers. Thousands fall prey to these pills which are either dressed up either as fat burners or supplements. These might also have deleterious effects to your system. Consumption of natural foods is the best strategy. Stay natural to the best possible level. And remember, there are no short cuts to getting all your six pack abdominal muscles out from ‘seclusion’ beneath the thick fat layers!

The next top favorite short cut to getting a chiseled frame is through ab-loungers, ab-belts and an umpteen number of ab-what-not!! You might envy those models who seemed to have attained the seemingly unattainable with the help of the so-called ab-gimmicks! Trust me, those models worked all their way through the rough patch before finally attaining the ‘unattainable’. The burden is simply in one’s mind. Once motivated with the right guidelines, anybody can attain a six pack figure. The only package that will get you ‘there’ is the strict regimen of proper, hard workouts and properly administered diet, both of which are to be followed with utmost discipline and care.

There are many machines in the market that might help you perform the exercises such as sit-ups, crunches and so on. While these machines might be useful for the privileged few who can afford these, it should not be taken as the last word. There are many types of exercises which will for sure help to bring out the six pack abs hiding beneath the abdominal fat deposits. Exploring for these alternatives might be a wiser strategy than tying oneself down to a set of exercises. At the same time, you have to choose those types that will suit the specific tone and other requirements of your body.

If you like this workout or you are looking for a life changing ab routine check out The Truth About Abs.