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How to get ripped abs

How to get ripped abs

How to get ripped abs or a flat stomach with tones abs is a question I here and get asked allot, in my last article I listed a full workout with quite a few different ways of doing the workout.

In this article I am going to be explaining how to perform the exercises with perfect form and maximum effect for the lower abs.

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Let’s get started with the lower abs.

1. Reverse Flat Bench Crunch

Start the exercise flat on a weight bench with your legs extended out in front of you; toes touching the floor.

Place your hands behind your head; grasp the edge of the bench for support, then lean back until your torso is on a 45 degree angle.

Curl your knees towards your chest. Pause, and then extend your legs until they are straight out in front of you once more. Repeat.

2. Lower abs Hanging Leg Raises.

Start the exercise by hanging from a chin-up bar with your hands shoulder width apart. Your legs will be right below you.

Bend your knees slightly and have your feet pointing to the floor.

To perform the exercise bend at the waist, raise your legs up until they are parallel to the floor. Pause a second then lower your legs and start again.

Try not to swing your legs, take your time and perform the abs exercise slowly with good form.

3. Lower abs Dumbbell V-up

Start this lower abs exercise flat on the floor with your legs straight.

Grab a dumbbell or a medicine ball with both hands and hold onto it at arm’s length behind your head.

To perform the abs exercise raise your torso and legs straight up into the air until your body forms the shape of a V. Lower your legs back down again and start the exercise again.

While performing the exercise make sure to squeeze your abs at the top of the movement and stretch the abs as much as possible during and in-between the exercise.

4. Lower abs with weight or physioball.

Start the exercise flat on the floor with your arms by your side, hold a weight or the ball between your feet, lift your feet so your legs pointing straight up into the air lifting your bum up about 3 inches of the floor, squeeze your abs as much as possible lower your legs and start again.

To increase the intensity of the exercise you can put your arms to tour sides instead of holding a weight or medicine ball, as you get stronger put your arm further away from your body as if you were make the letter T with your body.

Or lay on a bench with your bum on the edge of it and your legs and feet hanging over the end, this will give your abs a good stretch and a better range of motion.

5. Lower abs scissor kick

Start this abs exercises in a supine position put your hands palms down under your glutes. Your legs should be extended.

Raise your legs approximately 2-3 inches of the floor.

Perform the exercise by moving your legs up and down for 30 seconds, then repeat again for another 30 seconds.

Follow these lower abs exercises include them into your workout and see what happens to the lower part of your abdominal section, but don’t forget to lose weight or you are not going to see any of those abs no matter how hard you work on them.

 


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