TheBest Way to Exercise with Doug Jones www.TheBestWayToExercise.com http DOUG’s NEW BOOK! Learn how to Exercise YOUR Eccentric Genius HealthyIntroDougtions.com DOUG’s Exercise DVDs http Doug’s FITNESS CENTER Learn how to exercise and work out correctly with FREE FITNESS SECRETS by Doug Jones, part of his Healthy IntroDougtions to Strength Training series by Stand Firm Fitness. If you have never worked with a personal trainer or fitness professional, or would like to get all of the facts from an expert in the field, we think you’ll appreciate this free advice and exercise tips. This information will help you lose weight, burn fat, build muscle, get strong, be fit, prevent osteoporosis, lower blood pressure, improve cholesterol, get lean, fight depression, reduce anxiety, become flexible, and decrease stress. Have fun working out and please let us know if you have any questions. StandFirmFitness.com http YourEccentricGenius.com There are exercises for the butt, thighs, hamstrings, calves, glutes, hips, back, chest, shoulders, arms, biceps, triceps, abs, abdominals, lower back, forearms, and midsection. Doug Jones, BS, MA, CSCS Exercise Physiologist Certified Strength & Conditioning Specialist President, Stand Firm Fitness, LLC 644 Danbury Road Wilton, CT 06897
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Secrets to Chiseling Lower Abs and Misconceptions to Avoid

The lower abdominals or lower rectus abdominis have been debated about by several different research groups for a while now.

There are those who say that the lower rectus abdominis abs are connected with the upper rectus abdominis abs to make one big muscle while there are those who say that there is a separate distinction between upper and lower abs.

However, there is only one real truth and that is that the the upper and lower abs are NOT a distinct separate muscle group, but are really a long chain of muscles connected to make either upper or lower rectus abdominis abs.

Now the lower rectus abdominis abs have always been the single most popular subject among fitness experts and researchers because of these two distinct controversies.

For most everyone, the lower rectus abdominis abs can be extremely difficult to work and flatten out, compared to the upper portion of the rectus abdominis abs.

Getting that chiseled look for the lower portion of the rectus abdominis abs is highly sought after by most everyone these days because they desire to have a flat, tight, lower portion of their abs.

Also, fitness driven people love a challenge, and flattening and toning the lower portion of your abs is one of the biggest challenges. I’m not saying toning that lower portion of your abs is impossible, but I am saying that is is difficult to achieve.

So why is the lower portion of your abs so hard to workout and tone?

That reason is that no abdominal exercise can exactly get rid of that lower abdominal fat. Instead, your lower portion of your abs get a workout and get stronger, which is the first step to revealing those lower rectus abdominis abs.

You have to keep in mind, and realize that the real reason you can’t see your lower abs can be for two very specific reasons.

One, you can have an excess amount of fat in that area that takes much more time to get rid of, and number two, you could have digestive problems that causes your body to have to direct your digested fat into your lower portion of your abs.

Another thing is that your lower abdominal region is naturally a place your body chooses to store excess body fat. The reason for this can be because of genetics, or for women, it is because of the hormone estrogen that they possess.

So, in order of that fat in your lower abdominal region, you need to know which issue you’re facing. The lower rectus abdominis region is an issue of fat and excess storage of it.

Now how are issues of fat solved? Proper nutrition and good dieting. Now, I’m not saying that’s the only solution to revealing that chiseled lower ab region, but I am saying that its the biggest solution to it.

The way to combat your body fat problems is by creating a strong, nutritional diet to combat that old diet consisting of countless calories.

You need to have a huge calorie deficit and realize that when you’re trying to tone your lower ab region, you are really addressing a problem of excess body fat.

You need to make big lifestyle choices that will last your whole life, instead of making tiny changes in your diet here and there, that end in a week.

Another thing to remember is to not give up on your lower ab region exercises, because the lower ab exercises found on this site are what strengthen and workout your lower ab region.

Now just doing lower ab exercises won’t tone out your lower region, because you can’t reveal that muscle if they’re hidden under that excess body fat.

So, the real solution to chiseling your lower ab region is a two part process. If you want to see those lower rectus abdominis abs and tone them out, it requires you to have proper nutrition in addition to lower ab exercises.

Also, remember that the reason you probably aren’t seeing that lower portion of your abs get toned has nothing to do with your choice of abdominal exercises, because you just need to give it time and NOT give up on working to tone that lower portion of your abs.

Keep working, don’t give up, and perform the lower ab exercises found on this site to start seeing results in your lower recuts abdominis area. Yes, it is a hard muscle group to work, but who doesn’t like a challenge?

Now its been proven by researchers that you can’t isolate the upper and lower abs by themselves, because both the lower and upper abs are engaged and worked out during the performance of each exercise.

The reason for this is because the lower and upper abs are one long muscle that gets worked out during each abdominal exercises.

Although you cannot completely isolate upper and lower abs, because they are on big muscle, there is still research that has proven a few things about the lower and upper rectus abdominis region.

Research has used electromyography testing to try and determine whether certain exercises can emphasize one section of the abs more than another, and they have come up with a mixed conclusion.

There is no real isolation to the exercises associated with working out the upper ab region or lower ab region.

Researchers have concluded that there is a mix in exercises that target both regions of the rectus abdominis muscle group and that it is rather hard to determine is one exercise targets the upper half or lower half.

However, the lower ab exercises found on this site, have been researched and proven to at least workout the lower half region of your abs more than the upper half, if not almost completely target the lower half of your abdominal muscle group.

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Men’s Health expert fitness trainer Craig Ballantyne believes that men and women can lose their belly fat and get flat lower abs with fast fat loss workouts. He even believes you can “spot reduce” and lose your tummy fat with a specific type of exercise — and no, it’s not ab crunches. Plus, he knows specific abdominal exercises that can flatten your lower abs.

“The classic ab crunch is generally a waste of time because the ab crunch doesn’t work the entire main ab muscle (rectus abdominis). There are other better, unique ab exercises that men and women can do to flatten their lower abs,” Ballantyne advises.

“And if you want to lose belly fat, forget about doing long, slow boring cardio for fat loss,” Ballantyne insists. “You’ll get more results in less time in your fat burning workouts by using interval training for fat loss. This was proven by a research study from Australia, who found that only interval training helped women lose belly fat, while doing cardio for twice as long did not!”

Some of Ballantyne’s favorite abdominal exercises can be done with just your bodyweight or need only a common exercise ball. Here’s a list of just a few of his favorite total body ab exercises that will help you get a flat stomach (provided you combine these exercises with interval training for fat loss):

Exercise Ball Ab Rollouts
Exercise Ball Ab Jackknives
Hanging Leg Raises
Side Planks
and Plank with Your Arms on the Ball

Plus, if you have access to a commercial gym, his favorite resistance exercises for your abs — to help you build a set of 6-pack abs — include:

Cable Chops
Kneeling Cable Ab Crunches
Standing Cable Ab Crunches

Craig Ballantyne is a Certified Strength & Conditioning Specialist and fat loss expert who writes for Men’s Health and Oxygen magazines. To learn more about strength training for fat loss and the pitfalls of cardio, get your Free Report: The Dark Side of Cardio at http://www.TurbulenceTraining.com

His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss, getting ripped abs, and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s lower ab exercises and belly fat burning secrets will help you get a flat stomach for good.

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1. The lower abs is not flat because of too much body fat. Some persons lose fat on the upper section of their abs initially, such persons can only lose the ab fat all over their belly side area when they get lean. You can be able to lose the too much stomach fat if you follow an adequate and planned fat loss program such as truth about abs. Such plans should consist of metabolism-enhancing resistance workout, high intensity cardio and adequate nutrition.

2. The second cause of the lower abs bulge is due to the location of your pelvis. Assuming your pelvis is leant forward, that will result in your lower abs bend to the arch and force the lower section of your stomach out. Your abs is going to bulge out if you have this kind of pelvic position irrespective of the level of your body. In order to correct this fault, you should do remedial ab exercises together with widening your hip flexor. When you integrate both exercising and stretching inside your workout you will gradually readjust the pelvis and level your abs.

I am going to explain an efficient hip flexor stretch and some remedial ab workout depending on the present stage of your ab strength in order to enable you get your lower abs fast.

Hip flexor stretch: keep yourself in the bottom point of a lurch using your back knee to relax on the ground. Force your hip frontward and still keeping a stand position change the space between your two legs to make the tibia of your front leg to be in a vertical position. Grasp it for 30 seconds. Do it again using the other side. Do all the whole process for addition four times. Remember to use a small mat to do the stretching to avoid injury.

Starter ab workout: get down on your back. Flex your knee to 90 degrees and set your feet level on the ground. While your palms are down position it below your lower back. Raise the two legs from the floor till the knees are aiming straight to the ceiling. Move your pelvis backwards in order to generate little force on your fingers. It is the beginning position. Bring down both of your two legs to the ground with no bending of your back and discharging the pressure on your hands while it’s placed on the floor. To continue just flatten your legs to several time per workout till when you begin to do the workout using straightened legs

Intermediate ab exercises: get down on your back. Flex your two knees and hips to 90° position. Return your knees to your chest through the flexing of your ab muscles, and lifting of your butt from the ground while still keeping a steady knee angle. Go back till your knees and hips are expanded to 90° position. Do it again for the recommended amount of reps.

Higher ab exercise: lay down on a slant bench. Flex your hips and pelvis to 90° position. Bring your kneels straight to your chest through the loosening of the ab muscles. Lift your butt up from the bench, and try to keep up a steady knee angle. Free yourself after your hips and knees are stretched to 90°. In order to intensify this workout, enlarge the tilt of the slanting bench.

The third cause of lower belly dilation is abdominal swelling, that is triggered by two various problems. One is constipation. Try to boost the amount of water you take and see that you are taking adequate dietary fiber, about 25-40g per day.

The second reason of dilation is the intake of foods that your body reacts to. Whenever you take foods that your body is sensitive to it will make your immune system to react, resulting in the swelling of your ab region. Whenever you perceive that this is the cause, observe the way you feel when you finish taking every meal. Shun foods that make you to bloat or cramp.

Truth About Six Pack Abs is an Online Six Pack Abs Program which contains all the simple exercises; how to do them, when and the duration to them and the diets you should eat and other useful information you require to get your six pack abs. It has helped thousands of people from around the world get their six pack abs through the service they offer. Look no further for your six pack abs but at http://truths-about-six-pack-abs.blogspot.com/

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The first reason the lower abs bulge out is caused by excess body fat.  The majority of individuals can lose their belly fat on the upper portion of their abs first.  On the other hand, the fat around their belly button would be burned last, only if these trainees got very lean.  This lower belly fat is only lost by engaging in a well-designed fat burning protocol.  This protocol would include a combonation of: metabolism raising resistance training, proper nutrition and high intensity cardio.

The second cause of the lower ab flab is directly related to the pelvic position.  If the pelvis is rotated forward, it will cause your lower spine to arch excessively.  This “over arch” causes your belly to bulge out even if your body fat levels are low.

In order to correct this problem, you must lengthen your hip flexors and strengthen your abdominals.  If this is done properly, you will realign your pevis and flatten your belly in no time.

Now I will give you instructions on how to perform a simple hip flexor stretch and describe a few different abdominal exercises.  Choose the ab exercise that is appropriate for your strength level.

Hip Flexor Stretch- Get into a lunge position.  Adjust the distance between your feet so when you squat down the shin on your front leg is in a vertical position.  You must maintain an upright torso.  Hold for one minute.  Repeat on the other leg.

Beginner Ab Exercise- Lie on your back on the floor.  Bend your knees to 90 degrees and place your feet flat on the floor.  With your palms down, place them under your lower back.  Lift both legs off the floor until your knees are pointing directly to the ceiling.  Roll your pelvis backward, thus creating slight pressure on your fingers.  This is the starting position.  Now lower both legs to the floor without arching your back and releasing any pressure off your hands.  To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.

Level 2 Ab Exercise- Lie on your back.  Bend both knees and hips until they form ninety degree angles.  Bring knees toward chest by flexing your abdominal muscles while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles.  Repeat for the prescribed number of reps.

Advanced Ab Exercise- Lie on a decline bench.  Bend both knees and hips to 90 degree angles.  Lift knees toward chest by flexing abdominal muscles while maintaining a constant knee angle.  Now lower back down until hips and knees are again extended to 90 degree angles.  To progress, increase the angle of the decline.

The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems.  The first is constipation.  If you are constipated, be sure to increase your water intake and check to see if you are getting enough dietary fiber (25-40 grams daily).  If those things are already in check, consult with your physician to achieve optimal bowel functioning.

The second cause of the distention is eating foods to which you are reactive.  When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area.  If you suspect this to be your culprit, pay close attention to how you feel after eating each meal.  Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.

Is achieving flat abs something you’ve always desired? Incorporate these tried and true methods to your routine and flatten your stomach once and for all!

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Working out at home, especially on your abs, is a tricky business. The home wasn’t built to be a gym and because of that fact, there can be many issues and stumbling blocks in the way of anyone’s journey to be an Adonis. I’ll be the first to tell you that working out the lower abs is hard, because of the sensitivity of the muscle area, and the fact that there the lower abs builds a resistance to repetitive exercise and is more than likely to plateau. Lower ab workouts also can be excruciating episodes if not done correctly; and injury – even the mildest injury of them all, can halt your routine and leave you something less than desired.

Now, there is no point being all gung ho about it, I think personal tutelage and instruction can go a long way in the initial part to making anyone experts at building a good looking lower ab slate. Mistakes made along the way coupled with experience will fill in the gaps that instruction may leave behind. Lower abs require a constant pressure, and you’ll need to change the angle of ‘attack’ every once in a while to keep your workouts fresh and your muscles guessing. Your ab muscles are unique, moreover because of the layer of stubborn fat that usually takes up tent right where you want your lines of definition to shine through. To keep your abs lean, you’ll need to carry out several different workouts, each aimed at a different milestone. And don’t be surprised that some of the ab workouts shown on the online videos don’t even look like stomach workouts- experts and fitness gurus have become very creative (through years of experience) in making sure that anyone should be able to get nice looking lower abs.

There will never be a point when anyone will suggest not to watch a legitimate and credible online video to enhance and improve any workout routine. Here you have at your fingertips the knowledge, expertise and creativity of fitness professionals who know exactly what they are doing, and can pass on their knowledge and experience to you. Furthermore, the replay-ability and interactivity of some of these videos make them a gem within cyberspace – for anyone who is serious about improving their lower ab workouts to get killer six-pack abs.

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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.

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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.

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