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effective lower-ab exercise

ccbb Posts: 30 Joined: 2003/01/30	2003/03/19, 09:27 PM Does anyone know what's the most effective lower-ab exercise that doesn't require any equipment? I've followed the abdonminal program for 10 weeks now, and I'm starting to notice some result except for my lower-ab. Please advise.
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/03/20, 01:19 AM Back against the floor, feet up in the air and now raise your butt trying to "push" the ceiling with your heels. Don't balance or swing the legs but keep them steady. This is a great exercise. Now to REALLY see your lower abs your body fat% need to be quite low..... -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
SEVEN_SHIRE Posts: 8 Joined: 2003/02/26	2003/03/20, 02:35 PM philia is right. i have done crunchs for a while and although i havent lost the burn, i did seem to get use to it. a few night ago i tried what philia suggests and i'll be dang....i'm still sore!!!! after doing a set, you might need to roll over on your stomach and push up with your arms to get up. if you just sit up after a set, you will definatly feel the BURN, it hurts like crazy. lol
ccbb Posts: 30 Joined: 2003/01/30	2003/03/27, 09:36 AM I was trying do the exercise suggested by Philia2, and I found myself rocking back and forth on my back....is this normal?
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2003/03/27, 12:35 PM this exercise requires deep concentration. you are not swinging, you are push up with your heels. so you should be going in an up and down fashion, not an in and out. This is a common mistake with this exercise, but if done right, is great! good luck! -------------- Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)
mackfactor Posts: 766 Joined: 2002/10/17	2003/03/27, 05:22 PM I use a movement that I call a K-twist. I'm not positive that I came up with it, but I've never heard of it anywhere else. It's similar to a leg raise, except you raise, twist your legs and hips to one side, bring them back up, pause (to eliminate any elastic energy), twist to the other side, bring them back up, and then do a toes-to-the-sky, bringing your hips way up and then lower. That's one rep. This is a pretty comprehensive ab movement and I use it at the beginning of my core (abs/lower back) workout. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
mackfactor Posts: 766 Joined: 2002/10/17	2003/03/27, 05:23 PM BTW - don't rotate your legs all the way down on the twist, just to about 45 degrees. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
slimmer16 Posts: 4 Joined: 2004/09/24	2004/09/26, 03:42 PM im relativley new and this was shown to me because im still a student who doesnt have much time, its called the roman chair. You sit on a chair properly that is back staright and your legs at a 90 degree angle. then holding onto the arms of this chair raise your legskeeping them in the 90 degree angle and hold for 10 secongs. I did 20 of these a night. I didnt loose anyweight but i lost 4 inches in a month from my lower stomeach bye! Im sarah by the way -------------- Sarah Roberts aka Slimmer16 email me!
pimple Posts: 490 Joined: 2003/07/08	2004/09/26, 06:39 PM i find leg tucks to be more effective than the one exercise philia described... i like doing leg tucks on the floor, but you could also do them on a pull-up bar or on a chair... the advantage of doing them in a bar is that you can add more resistance weight to the exercise, and still have the weight work your abs more than your legs... -------------- The following sentence is true. The previous sentence is false.