Lower ABS exercises

by viol • 12 Feb 2011, 13:30 • Journals
Hi,

does anyone know a few good exercises to train the lower ABS?
My upper and transverse ABS are well trained but my lower ABS are still kind of weak. I only train them by lying on the floor and raising my legs.

Thanks in advance.
Comments
52
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mini 12 Feb 2011, 13:31
they're just abs
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h3ll 12 Feb 2011, 14:01
ye like that red triangle for cheating, 'its just a game'

you'll end up with 'its just a life'
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mini 12 Feb 2011, 14:54
retard missing my point, unexpected
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h3ll 12 Feb 2011, 17:44
cheater calling me retard, i feel sad now.
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Feeder 12 Feb 2011, 13:32
i would do ur excercise on a bench, should be enough
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viol 12 Feb 2011, 13:33
I am doing that already but I am not really satisfied yet. The upper ones are way stronger (I am not talking about the visibility or something) :/
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alexL 12 Feb 2011, 13:39
yup do on a bench, and put weights on the legs.
Im doing it atm with around 20-25 kg.
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viol 12 Feb 2011, 14:12
Which weights do you use? I can't remember seeing weights for the feet in my gym.
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alexL 12 Feb 2011, 15:32
just place a normal weight plate
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rahula 12 Feb 2011, 13:58
you could do what alexl said or consider alternative exercises for core training like medicine ball work, plyometrics, or dynamic lifts which use core for stability (carries, sleds, etc.)
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viol 12 Feb 2011, 14:21
What do you think about the first exercise for the sides?

http://www.youtube.com/watch?v=kpkIbtINmFk
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aDman 12 Feb 2011, 14:30
It's awesome.

Edit: Third one is also good. Same goes for fourth.
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viol 12 Feb 2011, 14:39
Will try that exercises at monday
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rahula 12 Feb 2011, 15:31
try doing suitcase carries for your obliques, they're amazing

that exercise in the video is also good, and can be simulated using a medicine ball for real world strength (i'm personally straying away from static & isolation lifts)
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rahula 12 Feb 2011, 15:36
http://www.youtube.com/watch?v=yrDinoZ226k

once you've lifted the weight, just walk back and forth with it

you'll be using your obliques to stabilise your body

http://www.t-nation.com/free_online_article/most_recent/the_secret_of_loaded_carries
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aDman 12 Feb 2011, 18:23
so you put it up, and do one step (or u just simply walk a bit with it?) backward and then forward, and then put it down?
on which muscles it works? (the side ones?)

I did some exercises from video that viol posted (the 3rd exercise I guess) and it works, atm I'm doing weider's aerobic 6 (no idea if it's the correct name in english) to make my abs a bit harder, and to flat my stomach a bit (31st day atm), then I will get back to my own abs training, any experiences with weider's abs exercises?

hope you understood me :P
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rahula 12 Feb 2011, 21:40
no, it's basically the same as farmer's walk but with one dumbell/weight, not two
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ScoOf 12 Feb 2011, 13:35
Gibts viele! Wenn du unten trainieren möchtest, mach die beine hoch (Im scheindersitz!), oberkörper schräg gewinkelt und beine dann immer zum oberkörper. (Rücken gerade, boden darf nicht berührt werden). Mach das langsam & 25 * 3 (25mal, 3sätze). 3-4/5 mal am tag, warte 1 woche. Proofit?? Oder an der Stange.

E:
http://www.youtube.com/watch?v=zLXMNuKqypo
http://www.youtube.com/watch?v=g9oBluHa41Q&feature=channel
http://www.youtube.com/watch?v=Nql1XHndv3E
http://www.youtube.com/watch?v=TKg_cdwq9l4&feature=related
http://www.youtube.com/watch?v=tIJtwPqf8y8
etc..
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viol 12 Feb 2011, 13:37
woot das soll helfen?
Aber das Trainingsprogramm wäre zu viel. Da überstrapazierst Du den Muskel und erreichts kein Muskelwachstum mehr
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ScoOf 12 Feb 2011, 13:40
kommt drauf an was dein Ziel ist. Nur ABS? Oder auch Biceps, Brust,..? Nimmst du Shakes, isst du was bestimmtes? Wie oft die Woche trainierst du? Mit Maschine? Im fitness, @home, im liegen...,?
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viol 12 Feb 2011, 13:55
Ich gehe halt ins Fitness und bin relativ gut durchtrainiert. Nur die unteren gefallen mir nicht so
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ScoOf 12 Feb 2011, 16:11
ich auch, aber ich mache nicht nur ABS. Mehr Masse/Muskelaufbau
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vita 12 Feb 2011, 14:00
Ausprobiert an der Stange von der Dusche

Stange ist zusammengebrochen plus die ganze Dusche ist zusammengekracht

Fuß und Knie gebrochen

8-10 Wochen Bettruhe

Und kein Sixpack :(



Ein auf denn du hättest eine leiseste Ahnung :P
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viol 12 Feb 2011, 14:09
Fand ich auch lol :D
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Feeder 12 Feb 2011, 14:19
hahaha nice story
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ScoOf 12 Feb 2011, 16:12
ja flying uwe suxx aber war ja ein random video. einfach abs six pack training eingegeben
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Deann 12 Feb 2011, 13:39
image: PVKC83Xsm

Dis! couldn't find better pic of it, but this is basically the best work out for lower abs afaik
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ironic 12 Feb 2011, 14:21
Yeh, that 1 is awesome
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arca 12 Feb 2011, 13:54
Why would you want to train your lower anti-lock braking system?
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rahula 12 Feb 2011, 13:56
why would you want to make such a bad joke?
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Spero 12 Feb 2011, 14:18
He wants to make drifts like in TFATF
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pupupup 12 Feb 2011, 14:03
Deadlift
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viol 12 Feb 2011, 14:12
That is no exercise for the ABS
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pupupup 12 Feb 2011, 14:13
It is exercise for everything ^^
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aDman 12 Feb 2011, 14:23
Not for everything, but for a lot of muscles :)
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pupupup 12 Feb 2011, 14:26
Yeah, didnt mean it literally.
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Panda 12 Feb 2011, 14:22
Hanging leg raises and alternate turning right/left. Can't think of the name of them now :_D
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mini 12 Feb 2011, 14:55
ye or u cud du dem hanging leg raises for ur hipz?+
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ironic 12 Feb 2011, 14:59
violy mate, training hard for LAN? :D
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viol 12 Feb 2011, 15:20
LoL what? Online only Sir!
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ironic 12 Feb 2011, 15:22
wat

no, ur comming 2 aef!
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Uniq 12 Feb 2011, 15:48
knees to elbow!
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zafoga 12 Feb 2011, 16:50
cut bodyfat.

also deadlifts.
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