Exercise Workout
High Impact Lower Abdominal Exercise Workout by Mike Hightower
Listen I am not going to beat around the bush here – Everyone is always concerned about their lower abs. Here’s the truth – if your gut is fat then no amount of lower ab exercising is going to make it skinnier. You need to lose some body fat.
Now if you genuinely want to tone the lower abs then I am going to give you a killer lower ab workout that will make your pelvis quiver.
First a secret to ab training that most do not know. Most people do not think they are working out their abs because they cannot feel them when they exercise. This is often due to incorrect form. So I am going to correct that right now.
When performing your ab exercises – any ab exercise – you must EXHALE completely upon contraction and focus on the lower ab.
Keeping any air in your lungs will press downward on your diaphragm thus bulging out your abs making it near impossible to feel anything. To fix this you must exhale completely. When you are at the top of a sit up or crunch exhale till it hurts and feel the ab contracting.
With that said lets get on to the workout
The Routine
First you will want to perform 2 sets of bicycles. This exercise is done lying on your back with hands and butt on the ground. Lift your legs up as if to lay them on an imaginary chair. Now in an alternating fashion push one leg out as if peddling on a bicycle. Then bring that leg back while pressing out with the other leg.
From the side you will look as if you are peddling an imaginary bicycle that is doing a wheelie. Make sure to extend the leg to complete lockout because the lower your feet are to the floor the more burning in the abs you will produce.
Perform this for approximately 50 reps.
Next we move onto the flutter kicks. This exercise is a Navy Seal favorite.
Still on the ground you will lock you knees and extend you legs until your feet are about 1 inch off of the ground. In an alternating fashion you will raise one leg at a time about 8 inches off of the ground, being sure to keep the knees locked.
Now for the coup de grace
Hanging leg lifts.
Go and find the chin bar or someplace you can grab onto and hang freely. From this hanging position with arms fully extended you will raise your legs up until parallel to the floor.
From the side this will look like you are making a upper case L while hanging from the bar.
You will perform 2 sets of each exercise for about 5 reps each. Remember to make sure to exhale on the completion of each rep.
About the Author
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