File :-(, x, )
Anonymous
hey /fit/ i need some lower ab workouts.

i have like a 2 pack but my lower stomach looks like i dont even try

i do leg lifts and stuff but it doesnt seem to work, maybe im doing them the wrong way


whats more effective, bringing your knees to your chest or regular horizontal leglifts? (hanging)
>> Anonymous
jerks :(
>> Anonymous
>>465200
SMITH MACHINES!
>> Anonymous
yooooooo


FOR ME

I DO SITUPS

SHIT

GETS
ME
RIPPED
>> Anonymous
increase resistance (add weight)


and do dragon flags
>> Anonymous
when you go back further on your situpz you'll be working your lower stomach. Use the little benches at the gym that hold your feet and your back and do weighted situps VERY far down; go back below parallel to the ground, and don't go up past parallel. This will work the hell out of your lower tummy.

Don't overdo the weight when you're going that far back, you can really hurt your abs if you're reckless. Also, twisting exercises that work your obliques tend to do your lower stomach as well.
>> Anonymous
>>465216

OP here, what are those?


also do sit-ups work the whole stomach or just upper?
>> Anonymous
>>465243

I do 3 sets of crunches + 3 sets of leg raises.
To failure...

Works my entire shit out
>> Anonymous
do leg lifts with a pulse at the end.
either that or get someone heavy to sit on your legs and dangle your body off the edge of the table/surface and do situps.
>> Anonymous
>>465195
do crunches and/or situps (inb4 back problems)
I remember when I was a teen I'd do liek 250 situps in a row (sets of 50).
Nao in uni, I can go to the crunch machine and put it at 135 and crank out 3 sets of 10.
Haven't used that machine in over a year, so not sure if I can do better or not.

If you want abs, get a lower bf%
that is all.
>> Anonymous
>>465216
Fuck off will this guy be able to do dragon flags.

Negative dragon flags, but not fulls.

And anyway if you actually did those you'd know it's mostly core and upper abs not lower abs.

For lower abs try leg throwdowns, reverse crunches.
>> Anonymous
I think what OP is trying to say is what is best for lower abs becasue the upper abs happen naturally on most healthy people from running and doing cardio.

the body fat bs we know about, but to get some firmness and or definition whats better for the lower abdomen,

I was of the opinion that crunches on a medicine ball, leg lifts, twists with a medicine ball or broomstick were best