Targeting the lower abs

Abdominal improvement starts in the kitchen ladies and ends at the gym. You can get a flat tummy without doing a single sit-up.

For example, I’m sure we’ve all seen some people with a wicked 6 pack and cut up but you’ve never seen them doing sit ups around the savannah or at the gyms? What are they doing that we’re not? Simple, they eat better.

The physical anatomy of the abdominal wall prevents it from being isolated to train the upper versus the lower aspects. It’s bigger at the top and ‘V’ tapers in at the bottom where there’s less muscle. Think of link sausages and how they are segmented but still one sausage, that’d be my best description. So when you pull and push like an accordion all the links get involved in the movement.

Leg raises or reverse crunches are usually the prescribed exercises for the lower abs, however based on recent research, they do nothing for the abs. During these exercises the hip flexor muscles that attach at the top of the thighs to the belly are the prime movers here and the abs act merely as an isometric stabilizer for the movement to take place.

Most people sit all day and as a result the aforementioned hip flexors stay in a contracted position until you stand up.

Eventually this can lead to a postural imbalance where you can see a person’s torso tilted forward while standing, and can result in lower back pain.

To remedy, I suggest stretching the hip flexors as part of your pre-workout program.

Stretching will ease the tension and allow for better posture and improved core strength.

Here are some belly fat blasting tips:
• Drink plenty water everyday at least 8-12 full glasses
• Cut back on processed foods, including sugary and flour foods
• Do not do crash diets, it’s not about exorcism of bad habits but better ‘demon’ management, have a cheat meal once per week until you can live without it.
• Try doing some form of cardio or aerobics on an empty stomach, as soon as you wake up in the morning before eating breakfast.

Here’s a routine that’s bound to make your abs feel the burn
Flutter Kicks
• Lie on the floor with hands under your butt
• Bring both legs up about 6 inches off the floor
• Switch them over and under simultaneously
• Maintain this flutter like scissors for a full minute for 3 sets Captain’s Chair leg lifts
• Place your back up against the pad and arms on the handles
• Hang legs straight down • Slowly bring both thighs up
• Curl the lower body as you contract the abs bring the knees into your mid-section for an extreme crunch
• Repeat for 3 sets of 15 reps Stability ball planks with knee-ins
• Grab a stability ball
• Place hands a foot or more apart on the ball while maintaining a push-up position
• Raise your right knee and slowly bring it towards your chest then lower it
• Repeat about fifteen times then switch to other leg
Remember to maintain proper form by drawing in the core from below the navel throughout the routine for better sore stability and greater results.