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Target
Area - Lower Abdominal Development
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 Many
people consider that the
lower abs
are the most difficult abdominal muscles to define. Developing a
lean hard-ripped midsection requires great effort and patience,
especially when it comes to lose those last few pounds. The
lower abs can be the most stubborn and exercise-resistant area
regarding the loss of body fat. Unfortunately, some individuals
are so obsessed with this spot that do not hesitate to use
extremely hazardous diet drugs or liposuction. Others use the
latest abs devices or do countless sit-ups, all to no avail.
Don’t be kidding yourself! The only proved method of get rid of
the adipose tissue is the proper combination of a healthy
diet, aerobics, a comprehensive abdominal training and
weight training.
Before we proceed
to a training routine that's main target would be the
development of the
lower abs,
lets clear some thoughts. First of all you have to realize that
there is no such thing as ‘spot reduction’. In simple words you
can’t isolate where you are going to reduce body fat. When you
burn fat, you will draw it from all areas of the body, including
your feet, neck and hands!, it won't just come off your
stomach!! the first place you tend to hold it will be the last
place it comes off. When it comes to these ‘stubborn’ spots
genetics play a crucial role. Both sexes have different genetic
patterns of fat storage. In women, the stubborn areas tend to be
the hips, thighs and buttocks. In men it’s usually the lower
abs. These genetic traits cannot be altered or changed through
diet or training alone. They are unchangeable. You should
understand that the shape of your abs is entirely genetic. If
you do not have great abs naturally, a million of crunches won’t
build a hard six-pack mid-section. The number of rows of
abdominal muscles you possess (or packs) is also entirely a
matter of genetics. Most people have three rows = 6 Pack, but
some have four rows = 8 Pack. Whatever the number of abs God
gave you is what you have. You cannot do anything about it.
A
great routine which develops the lower abs would be the following:
 1)
Hanging Leg Raises:
Grasp a chinning
bar with an overhand grip and hang at arms’ length from the bar. Now raise
your knees as high as you can, trying to touch them to your chest (bent your
knees while doing this). At this point flex the abs hard and lower slowly in
complete control. Do not swing while doing this movement as this motion will
reduce the effectiveness of this exercise.
 2)
Roman Chair Crunches:
Position
yourself on a Roman chair bench, forearms on the pads and hangs gripping the
handles. Start with your legs fully extended. Now pull up your knees as high as
you can toward your chest. Hold at this point for a 2-count and then lower your
legs back down slowly to the start position. It’s important to control your
legs at all times. Avoid letting your body get into swinging motion which will
detract from the effectiveness of the exercise.
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