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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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