Health & Fitness Tools

Three Lower Abs Workouts That Work to Get Six Pack Abs

23rd November, 2010 - Posted by health news - No Comments

So here are 3 progressively harder lower abs workouts. You should work your way up to the harder exercise, such as a hanging leg raise which is very effective, but not meant for beginners. Start with the first lower abs workout listed here, then go on to the others after you are doing the first one with minimal effort.

Exercise #1 – Using Bent Legs, Perform Lying Leg Raises

This is an ideal exercise for someone just starting to workout. You should only complete 5 sets of this exercise when starting out by laying down and raising your legs in a bent position. It is essential to keep your legs at an angle of 90 degrees. This makes the movement shorter, which is important. You will find this exercise is much simpler than attempting the same exercise with a straight leg. Start by performing 5 sets comprised of 10 reps each. perform this exercise twice a week, and every week do another rep with each set up to a maximum of five sets comprised of 20 reps each. Keep the rest in between sets to 30-60 seconds. You will not achieve the same benefits if your rest for longer periods and the exercise will become too easy.

Workout 2 – Lying Leg Raise With Straight Legs Followed By Planks

After you can complete five sets comprised of 20 reps each of bent leg lying leg raises, move on to this exercise. You are going to want to follow the same progression. On week one begin with 10 reps and slowly work up to 5 sets of 20 reps. After your sets of lying leg raises, perform 2 sets of planks. Stay in the plank position for 2 minutes, take a 60-second break, and do it again.

Exercise 3 – Use a Chin Up Bar to Perform Hanging Leg Raises, Then Perform Planks

You want to ensure that you can perform exercise #2 well prior to moving on to this exercise. You are going to use the exact same progression in this workout. Take your time to work up to 5 sets of 20 reps. You might need 6 or more months to get here. Complete this set of exercises with planks that you hold for two minutes. Doing this exercise with a straight leg can be tough, so you may need to start out with a bent leg and work up to the straight leg.

Hanging Leg Raises Are the Most Effective Abs Exercise Available

These exercises are unquestionably the best abs exercise you can do in your lower abs workouts. Not only will these work your lower abs, they will give you an extremely detailed mid section. No other exercise will get better results than hanging leg raises. In Paul Wade’s book, “Convict Conditioning”, it is stated that 5 sets comprised of 15 to 20 reps of hanging leg raises are what will lead to strong, well-defined ab muscles. I decided to throw in planks just to harden up the abs a touch more.