Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways - for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises - however, the lower abs are often overlooked.

By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available - however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.

Effective Lower Abs Exercises For Beginners

Lying Leg Raises - Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.

Reverse Crunch - Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest - hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets.

Leg Lifts Are More Advanced Exercises For Lower Abs

First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise - without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.

Important Notes For All Abs Exercises

• Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.

• Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.

• Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.

• Always keep your spine, neck, head and shoulder in alignment to prevent strains.

• When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment - which may cause strains to your spine.

Julia Mahler
http://www.articlesbase.com/health-articles/lower-abdominal-exercises-for-women-improve-your-posture-with-exercise-22324.html

The Ab Coaster

You’ve probably seen it all over the television commercials and even in some of your favorite magazines. The Ab Coaster is said to be the most effective way to work out your abs and get you that sexy six pack you’ve always wanted. However, doesn’t that sound a whole lot like a bunch of the other ab machines that have been coming out over the years? The Ab Coaster definitely appears like a good workout machine, but obviously most of us are still skeptical and not without good reason. So let’s take a look at some of the specifications and features.

•       All Steel Construction     
•     1.5″ Steel Rails    
•     Nylon Rollers    
•     Steel Bearings    
•     Vinyl Covered Molded Foam Pads    
•     350 lb. Weight Capacity
•      Digital Workout Counter
•     1.5″ Steel Rails    
•     20 lb. Weight Plate Capacity
•     Nylon Rollers    
•     Easy-Move Casters
•     Steel Bearings    
•     Powder Coat Finish
•      3-Position Adjustable Seat plus Free-Style Motion

The dimensions and weight for the Ab Coaster are approximately L 51″ W25″ H50″ Weight: 70 lb.  From the looks of it after reading these stats, at least it seems like the ab coaster is well built.  It comes with a one year warranty so that makes things a bit more assuring as well.

However, the real question that is probably on everybody’s mind is how effective is the ab coaster really? Well, the ab coaster claims to work your whole abdominal area which is the main benefit of using one. The lower abs are typically what sets people back in their quest to achieve that six pack look. With a simple adjustment of the pad, you can also work out your obliques. Do you need the ab coaster to work out all these areas? No, but it certainly does make things easier.

For more information and to read my review on how well the ab coaster actually worked for me, visit  Ab Coaster Review

Rin Otori
http://www.articlesbase.com/muscle-building-articles/truth-about-the-ab-coaster-732557.html

 It can be extremely difficult for average consumers such as myself to sift through all the claims and schemes that are supposed to get your abs ripped and in shape. If you’re reading this, you get to benefit from all of the trial and error I’ve had to go through to find out what really works and what is just a bunch overhyped sales garbage.

 After seeing supposed “miracle products” on infomercials (the ab lounge to name one), I decided to give it a shot. After ordering the product (quite expensive) and waiting weeks for it to arrive, I was quite disappointed when I tried it out. It seemed to hardly put strain on the abs at all, mostly employing other muscles in the shoulders and legs to do the brunt of the work. Nonetheless I decided to try it for two months just to verify what I had suspected. At the end of the two months I didn’t notice any difference in my abs whatsoever. As you would expect, the other “miracle products” on infomercials I tried after this turned out the same way. No Progress.

 The main fault I see with most of these contraptions is they usually boast something like this: “The (insert product here) makes the motion of the sit-up easier to start and more comfortable”. The problem I see with this is that the tension in your abs is what works them. These devices may make it so you can do a lot more reps easily, but what is the use if it is putting a lot less strain in your abs? The burn is what tells you you’ve worked your abs well. Also, all of these products usually focus around the sit-up motion. I don’t think this is the best approach to getting good results in any reasonable amount of time.

 After these failures, I concluded that the quick shortcuts were probably not going to work. I began looking into ab programs. I would see some that would claim to have one “special exercise” that would give you a six-pack. After my experience with the shortcuts before, I decided to shy away from these.

 Then one day I came across a program that gives an all-around approach to getting defined abs called “Truth About Abs“. It included the nutritional aspect, how to lose the fat that covers up your abdominals, and an exercise program that carves your abs into top shape that doesn’t revolve around doing sit-ups or the sit up motion. This seemed like the one to try. Since it was only about $40 and there was a full money back guarantee if I wasn’t satisfied, I figured that I had nothing to lose. Most of those ab products cost me 3 times the amount and usually didn’t offer any guarantee.

 I instantly was granted access to the information of the program, and started right away. Everything is outlined for you step by step so all you have to do is follow the program. I was amazed that I had never heard of some of the exercises they provided that would flex my abs so intently. I followed the plan diligently and after 3 weeks my abs were so much more visable that I couldn’t believe it. I had a very well defined four-pack and this was only after 3 weeks! This inspired me to stay strict on the plan and by week 7 I had an incredible 6-pack! I couldn’t believe it. I had never thought I would be capable of having an extremely defined six pack. I was just completely overwelmed with how well this program worked.

 I would recommend this program to anyone who is looking for a way to really get their midsection into shape. Anyone can get defined abs if you just follow their fully outlined program. I think it’s worth it for anyone to give it a try, because it’s so much cheaper than those falsely advertised ab contraptions and you can get your money back if you don’t like the program. Click the link below if you want to learn more or try the program for yourself.

Carl Milden
http://www.articlesbase.com/fitness-articles/the-real-way-to-get-sixpack-abs-703731.html

The Practical Solution for Building Your Best Abs. Through ABSolution, Shawn Phillips will teach you, How to not just flatten but define and separate abdominal muscles, creating the coveted ‘six-pack‘ look; Why he refuses to ‘diet’ and why he urges you to do the same; The truth about spot reduction of fat and why this myth is at the root of millions of fitness failures; Why doing hundreds, even thousands, of sit-ups doesn’t guarantee you a set of sculpted abs and may actually do more than harm than good; How to turn ordinary aerobics into a powerful fat-burning and ab-defining exercise; Precisely which foods you should and shouldn’t eat, as well as the most important time each day to start feeding your body and when to stop. Exactly which supplements will and won’t help you build muscle, burn fat, and improve your health; The truth, backed by scientific studies, about which ab exercise devices and machines really work and which ones don’t; Important facts about lipsuction, the most popular surgical procedure in America today, and its true risks; How to determine if you’re exercising too much or not enough, and why getting it ‘just right’ can be the difference between rapid, satisfying progress and a frustrating lack of results. Armed with the information In this book, you’ll be able to move forward with renewed clarity, commitment, and confidence. Shawn Phillips’ comprehensive plan will put you on the right path-a journey that does require your hard work and dedication but one which will absolutely, positively help you lose fat, build muscle definition, and sculpt your own absolutely fantastic abs.

(more…)

The first thing that you think you need to do to get a set of six pack abs is a whole slew of stomach flattening exercises. Sit-ups, crunches, and leg raises are first on the list and if you are like most people you start doing these exercises with hopes of getting those washboard abs. But as you and many others have found out working just your abdominal muscles does little in the quest for a flat and firm stomach.

The reasons that getting a set of six pack abs is not as simple as it sounds is nothing more then the physiological way in which the human body works. If you don’t alter the way you approach attaining your goal you will never reach it. With this in mind you have to approach flattening your stomach through two methods of attack: Diet and Exercise.

Here’s why what you eat and how you exercise have such a large impact on whether you can see your abs or not. You see the thing is your abs are already there but if you are like most people there is a nice layer of belly fat hiding them. And until you get rid of that layer of fat your six pack will not show at all.

The first truth about six pack abs is changing your diet. Eating right is a critical component of any fat burning regimen. The best foods to choose are those that are nutrient dense, high in fiber, and high in complex carbohydrates. Fruits, vegetables, whole grains, and lean cuts of meat eaten in five to six smaller meals throughout the day is the best way to go.

The second truth about six pack abs is you need a complete body exercise program that includes stomach flattening exercises. By exercising the right way you kick your metabolism up another level and increase the rate at which your body burns away body fat. Concentrate on your major muscle groups because as you build these they tap into that stored fat energy.

In addition to building muscle it is important to mix in some cardio or aerobic exercise as well. This not only burns calories but is good for your overall cardiovascular health.

These two truths about six pack abs will serve you much better in your quest for a healthy body. Remember, there is more to getting firm and flat abdominals then just stomach flattening exercises.

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/the-truth-about-getting-six-pack-abs-is-more-then-stomach-flattening-exercises-723498.html

RevAbs is the brand-new ab system specifically designed to burn off the fat and give you a six-pack in just 90 days. Brett Hoebels proven training technique, Abcentrics, works your abs from six different angles, not just one or two. And Brett shows you how to Fire Your Abs and engage your abdominal muscles during every rep of every exercise. You make every move count and get a RevAbs result: the abs you’ve always wantedFAST!

(more…)

RevAbs is the brand-new ab system specifically designed to burn off the fat and give you a six-pack in just 90 days. Brett Hoebels proven training technique, Abcentrics, works your abs from six different angles, not just one or two. And Brett shows you how to Fire Your Abs and engage your abdominal muscles during every rep of every exercise. You make every move count and get a RevAbs result: the abs you’ve always wantedFAST!

(more…)

How to get Get Six Pack Abs” />

ABS for Life - The No.1 Solution on How to Get Six Pack ABS

(more…)

How to get Get Six Pack Abs” />

ABS for Life - The No.1 Solution on How to Get Six Pack ABS

(more…)

Once you have effectively set your weight loss regime, you must determine a set of exercises to strengthen and tone your abdominal muscles. This will provide them with the body and shape required to form a visible six pack. The following exercises are appropriate exercises to select from.

1) Side stretches: Lie on your side, resting your weight on your forearm. Now raise your body off the floor, supporting yourself with your elbow and foot, to form a straight line from your shoulders to your ankle. Hold for a second before lowering yourself and performing the process on your other side.

2) Lunge Chop: Take hold of a medicine ball and hold it in both hands over one of your shoulders. Step forward with the leg opposite to the shoulder you are holding the ball over, until your front knee is at a ninety degree angle. Keeping your torso upright, swing the ball down in a chopping motion. Repeat the chopping motion eight times, then return to the standing position and switch the ball over to your other shoulder.

3) Barbell Rollout: Kneeling on the floor, grab a barbell in an overhand grip. Your hands should be approximately shoulder width apart, with your shoulder over the barbell. Roll the bar as far forward as you can, keeping your back flat. Once you have pushed it as far as possible, contract your abs and rolls the bar back into its initial position. Repeat this ten times to complete one set.

4) Plank: Facing the ground, rest yourself on your forearms keeping your back straight. Now, contract your abs and hold for twenty seconds then release. Repeat this four to five times.

5) The bicycle exercise: Lie on your back with your hand behind your head. Lift your shoulders off the ground whilst bringing your knees up towards your chest. Straighten one leg to a forty-five degree angle whilst turning your upper body towards the opposite side, bringing the elbow towards the knee. Now do this for the other side and repeat twelve to sixteen times.

6) The chair exercise: Stand on a chair and grip the arm rests. Press your back against the rear of the chair, tensing your abdominal muscles in order to raise your legs, lifting your knees towards your chest and keeping your back straight. Repeat this twelve to sixteen times.

7) Working with an exercise ball: Lie facing the ceiling with an exercise ball under the middle of your back, your arms should be crossed over your chest or held behind your head. Now, tighten your abdominal muscles to lift your torso off the ball and pull down towards your hips. Lower back down and repeat this twelve to sixteen times.

Vertical Leg Crunch: Lie flat on the floor, facing the ceiling. Extend your legs above you and cross them. Tighten your abs and lift your shoulders off the floor, keeping your legs in the same position. Lower yourself and repeat this twelve to sixteen times.

James Penn
http://www.articlesbase.com/fitness-articles/8-more-exercises-to-tone-abdominal-muscle-114141.html