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    Trusted Advisor Doug's Avatar
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    Default Targeting the lower abdominals

    Remember, which ever method you use to target the lower abs, just lifting the knees doesn't provide enough muscle stimulation. The action that has to be performed is much the same as a crunch, but the other way around (a reverse crunch action). The knees have to come up towards the mouth, as if you are trying to get your knees into your mouth. the hips and lower back have to come off the floor or bench, and remember to lower s-l-o-w-l-y
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    M&S Senior Member Wikkelspies's Avatar
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    Quote Originally Posted by Doug View Post
    Remember, which ever method you use to target the lower abs, just lifting the knees doesn't provide enough muscle stimulation. The action that has to be performed is much the same as a crunch, but the other way around (a reverse crunch action). The knees have to come up towards the mouth, as if you are trying to get your knees into your mouth. the hips and lower back have to come off the floor or bench, and remember to lower s-l-o-w-l-y
    We have a specific machine at our gym for this(dunno what they call it though) similar to cable crunches, but yeah, do them slowly, and you'll feel it work
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    Muscle Hobbit carl1174's Avatar
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    I always try to think of it as curling my pelvis upwards rather than bringing my legs/knees up... Helps me hit the lower abs well... when i do them that is

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    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by carl1174 View Post
    Helps me hit the lower abs well... when i do them that is

    carl.
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    how can u work the lower abs if u cants do that exercise where ur holding yourself up and u have to lift ur legs and ur knees up...i havent tried it but it looks extremely difficult!!!
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    Seasoned M&S Veteran Douglas's Avatar
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    Just gotta work up to it. Thats all you can do. I "think" you would just do regular crunches to start, then work on laying down reverse crunches. Lay on your back, grab something solid for support and work on those reverse crunches 1 at a time.

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    M&S Injury Advisor yitmy's Avatar
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    You know if you have tight hamstrings lifting your torso up with knees straight may not be in the cards. So bending your knees is a great option. Remember slowly lower and you will feel the lower abs. Remember your hips should not move for if they do then your hip flexors will be firing and not your lower abs.
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    the smaller abs if u cants manage that workout where ur retaining yourself up and u have to raise ur legs and ur knees up.

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    Quote Originally Posted by jannet View Post
    the smaller abs if u cants manage that workout where ur retaining yourself up and u have to raise ur legs and ur knees up.
    And then tired to die!







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    Haha... I never know where to start with abs...

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    Great thread this Is where I'm lacking in addition to the Love handles
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    Def a tough musclegroup to attack but necessary before the summer! Gotta get it!
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    I was doing a little work planking the other day and was picking one leg up, pointing it out and bringing my knee to my elbow and really squeezing the oblique at the end. I would alternate legs after ten on one side. I don't know if thats new or not but definitely worth a try, my core was on fire after doing 5 sets of 10 on each side without leaving the plank position.
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    thanksss

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    What about decline crunches?

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    M&S Senior Member Skippysje's Avatar
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    Default

    Quote Originally Posted by Doug View Post
    Remember, which ever method you use to target the lower abs, just lifting the knees doesn't provide enough muscle stimulation. The action that has to be performed is much the same as a crunch, but the other way around (a reverse crunch action). The knees have to come up towards the mouth, as if you are trying to get your knees into your mouth. the hips and lower back have to come off the floor or bench, and remember to lower s-l-o-w-l-y
    Could you superset regular crunches with the reverse ones?
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  17. #17
    Trusted Advisor Doug's Avatar
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    Skippysje

    Could you superset regular crunches with the reverse ones?
    You could do at the beginning, but once you can perform 15 reps then you should consider using weight to target the abs, supersetting is then only used occasionally to "shock" the muscle
    Doug

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    Great post Doug
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    Just joined M&S rbutler's Avatar
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    Reverse crunches are great. Or variations like putting a single weight in the toungue of your shoe and balance it below your knee and do reverse crunches. Or doing them with your legs fully extended and not letting your heels touch the ground, gives a good lower ab burn.
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    Default Definitely Planks

    Quote Originally Posted by Randoja View Post
    I was doing a little work planking the other day and was picking one leg up, pointing it out and bringing my knee to my elbow and really squeezing the oblique at the end. I would alternate legs after ten on one side. I don't know if thats new or not but definitely worth a try, my core was on fire after doing 5 sets of 10 on each side without leaving the plank position.
    Planks work the whole abdominal so I would definitely agree and suggest you do them at the end to ensure you are hitting your lower abdominal. A variation of what Randoja said would be to point your right arm forward and lift your left leg up and out about 6 inches so that you are only contacting the ground with two points. Do the same with the other side of your body.

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    Use a partner to help stabilize you while you lift. This can eliminate any rocking/swinging. If need be, they can also help get your legs up. Remember, if you get the motion down, the abs will start to work and learn the motion. Then it'll become easier

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    Ab crunch machine works pretty well
    ive had abit of fat there but its going away
    only been used it for a couple of times

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    Thanks Doug for giving us such a great information

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    do we need to perform this action slower only or for upper abs too?

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    Great article thanks!

 

 

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