www.athleanx.com Here is a home gym workout that you can do in the comfort of your own home gym to get 6 pack abs and a ripped stomach using little to no sophisticated gym equipment. If you have been following the Washboard Wednesday series all along you now are well on your way to six pack abs and a ripped washboard stomach. This popular home workout gives you the 6 pack abs you’ve always wanted without any expensive equipment. This week we wrap up the last segment in the series where we focus on building a 6 pack stomach with five ab exercises. The ab exercises are chosen to be difficult but results producing. Remember to keep looking at this channel for more free workouts and free ab workouts to get ripped 6 pack abs in record time using a gym workout that can be done at home. Jeff Cavaliere is the creator of Athleanx and is considered one of the greatest “trainer to the stars” in the world right now. Don’t miss your chance to follow his exact training and workout program. Head to http right now to get your copy.
Celebrity Trainer Home Gym Lower Abs Workout – Washboard Wednesday Episode XII
Lower body DB workout at home- circuit style
Beginner Buffing Workout Day 2 Lower body Circuit — do the following exercises in the order listed, complete the entire list 3 times: 1. DB Squats- 15 reps 2. Calf raises — 10 reps 3. Stationary Lunges -10 reps 4. Crunches- 15 reps 5. Dead lifts- 15 reps 6. laying side leg lifts- 15 reps 7. abs knee ups on chair REPEAT these 7 exercises 3 times Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…
Lower Abdominal Exercises
An important and sometimes neglected step in abdominal exercise routines is isolating particular muscles within the abdominal group. One such set of muscles which needs isolation in order to be exercised properly are the muscles in the lower abdominal. There are a number of abdominal exercises which isolate and work these muscles. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
Crunchless Crunch
This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your abdominal or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Alternating Toe Touch
You will need to lie on a flat surface for this abdominal exercise. The floor works best, using a mat or towel to cushion the spine. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between your chin and chest.
Sit-Up Hold
While you are still on the floor, try this abdominal exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them– do not put them alongside your head. Use your lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You may increase the number of seconds you hold as it gets easier. Be sure to lift with your abdominals and not with your arms or neck.
Lower Back Flatten
This abdominal exercise is a good natural progression from the sit-up hold, as it starts from the same basic position: lying down, knees bent, feet flat. You may have noticed when you did the previous exercise that there is a natural space between your lower back and the floor, created by the curve of your spine. In this exercise, you want to use your lower abdominals to push your lower back toward the floor and eliminate this space. Try to focus on pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine so long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your abdominal muscles gain strength and
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Best Lower Ab Workout- Exercises That Works Your Lower Abs
Trying to work on your lower ab can be difficult and frustrating. Especially when you’re not sure which exercises to do. So, what I’m going to do is share with you the best lower ab workout. That way, you’ll be able to have a great set of abs.
The best lower ab workout is:
1. Leg raises. This exercise can be done with you lying on the ground. You’ll start off by letting your legs lay flat on the ground and then lift them straight up. This will work your lower ab, which will really help you get a great stomach.
You should do 4 sets of 15 reps.
2. Full crunches. These can be done with a machine at your local gym or with you lying on the ground. Full crunches consist of doing reverse crunches and regular crunches simultaneously at the same time. It’s not as hard as it sounds. You’ll do a regular crunch while at the same time, lifting your butt off the ground.
You should feel your abs tightened from this movement. You should do 3 sets of 20 reps with this exercise.
3. Hanging knee raises. This is another exercise that’s part of the best lower ab workout. Hanging knee raises can be done by hanging on a pull up bar at the gym. While you’re hanging, you should lift your knees straight up. You can do 2 sets of 20 reps.
4. reverse crunches. Another exercise in the best lower ab workout is reverse crunches. As stated above, all you have to do is lie on the ground in the same position as you would do a regular crunch, and lift your butt off the ground. Do 3 sets of 10 reps.
This is a lower ab workout that will help you hit the lower part of your abdomen muscles. If you are serious about getting your stomach in shape and looking good, be sure to use the tips above. It’ll help you get the best looking mid section.
To learn effective techniques that are guaranteed to help you get great abs, click on the link below:
Lower Ab Workout Made Easy!
When you are at the beach, swimming pool or whenever you are working your tan, do you feel like everyone seems to be looking at your unsightly, flabby abdomen? Where a trim and fit tummy used to be, now rests a very chunky and a very blobby midsection.
Maybe it’s time to start getting in shape and start having that trimmed six pack abs that you had before. So you try all the workouts you can find online – lower ab workout, upper abs, side abs crunching. Although a lower ab workout might do your lower abs some strengthening they need, these area specific exercises are not really the answer to get that flat and tight stomach you want. So chuck that lower ab workout routine and say hello to a program that will change your midsection’s appearance dramatically.
Certified food nutritionist and certified personal trainer Mike Geary created a program that will target specifically that unwanted and stubborn stomach fat that you want to get rid of. The secret of the program lies on the years of experience that Mike has placed into this program to perfect it in making you have a shapelier body. This will definitely trump any lower ab workout routine that you an find online.
His program is called The Truth About Six Pack Abs. It is uniquely designed to give you that six pack abs that you want in the most efficient way as possible. It will gear you towards the right path in having a toned abdomen while it strips away some of the wrong notions that you might have in losing weight and abs sculpting.
The program join forces two known ways of losing stomach fat. First it will give you a set of total body workouts and specific exercises that will make your lose fat not only in your midsection but also all over your body. The exercises are all very easy to follow and the e-book will be giving you step by step instructions to perform them as well as illustrations to further guide you. No special equipment is necessary. All you need is a set of adjustable dumbbells and a stability ball and you will be on your way to a flatter tummy without having to leave the comforts of your own house.
Second, it will teach you the proper ways of having a balanced diet. This is no fad diet that will make you lose weight dramatically in a matter of days. In fact, losing too much weight too fast is not a healthy deal at all. This program will give you apt knowledge on nutrition and balanced meals so you get to eat healthy and at the same time feel satisfied. It will also give you the ugly truth about those diet supplements and slimming shakes that corporations use to get richer and richer by the second.
If you really are serious about losing that fat on your belly, then do not tie yourself down with some boring lower ab workout routines that will manly strengthen your lower abdominal muscles at best.
Want to turn your belly into sexy abs with the ultimate lower ab workout? Intense crunches, sit-ups, and ab exercises is NOT the answer! Come learn about the TRUTH to getting six pack abs. Get your FREE limited time e-course on how to get flat, firm, and sexy abs QUICK using our proven technique at http://www.Six-Pack-Abs-Truth.com
Full Body Workout at Home : Lower Back Lunge for Home Workout
Learn lower back lunge exercises from a fitness training professional in this free home workout video. Expert: Heather Rider Contact: www.heatherrider.com Bio: Heather Rider is a Reebok University Master Trainer, and has appeared in numerous TV and video series including VH-1s Getting Brittany Abs and Crunch on ESPN2. Filmmaker: Nili Nathan
Big 40s Lower Abdominal Exercises
askthetrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Big 40s Credit goes to Oregon State Strength & Conditioning Make sure to keep core drawn in. Hands under butt = easier. Hands behind head = much harder. Your Lower back should be flat on the ground for the duration of the motion. Keep the core drawn in tight! San Francisco Personal Training fitsf.com
Full Body Workout at Home : Lower Back Exercises for Home Workout
Learn lower back exercises from a fitness training professional in this free home workout video. Expert: Heather Rider Contact: www.heatherrider.com Bio: Heather Rider is a Reebok University Master Trainer, and has appeared in numerous TV and video series including VH-1s Getting Brittany Abs and Crunch on ESPN2. Filmmaker: Nili Nathan
Abdominal Exercises : How to Tone Lower Abs
The lower leg raise exercise is great for toning lower abs, but it is important to work the entire abdominals. Tone the lower abdominalmuscles with tips from a fitness trainer in this free video on ab exercises. Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown
Lower Ab Workouts
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