Designing a great lower abs workout is not rocket science but it does involve certain criteria. If these criteria are not met you will either not have defined abs or because of the layers of fat over your abdominal muscles you will never see your abs. This article is meant help you fit all the pieces together for a great lower abs workout.
The first key to this program is your diet for abs. If you are not in a calorie deficient zone you are not going to lose weight. To figure this numbers out use the basil metabolic rate formula. There are plenty of online calculators so I will not put the formula in this article. But knowing this number will make sure that you are in a calorie deficient state and also make sure that you are not causing your body to go into starvation mode.
The second key to your diet is what types of foods you actually eat. As you are well aware certain foods cause you to gain fat while others give you energy. The key is to know what these foods are. You need to stay away from all process foods. Your body has a hard time processing these foods and stores them as fat.
You must also eat healthy fats. Healthy fats are essentially for your brain to function properly. Healthy fats also help get rid of body fats. This means stay away from the saturated fats and consume monounsaturated fats and polyunsaturated fats. These fats are good for
Make sure that you have lean protein in your diet. Protein help repair and build lean muscle. The more lean muscle you have the higher your metabolism. Your body also requires more energy to process the protein that you consume. This means that your body will expend more calories processing protein than carbohydrates.
When doing cardio it is best to go as hard as you can for a short period of time and then slow for another short period. These are called intervals. Intervals are an excellent method for losing fat. They raise your metabolism for up to 48 hours after your workout.
Strength training is also a must. You need to strength train all your major muscle groups a minimum of 2 times a week. Strength training builds lean muscle. This new lean muscle needs to be maintained. And your body will burn more calories on a daily basis just to maintain it.
If all of these factors are in place you will lose body fat. Now is just becomes a matter of designing you lower abs workout. To focus on the lower abs you simply need to perform more exercises in the routine. The key is to space out the exercises so you lower abs rest while you are still training you core. I like doing this at the end of the workout. Here is my favorite lower abs workout.
• Reverse Crunch
• Hyper extensions
• Jack knife on stability ball
• Crunches
• Hanging leg raises
• Side Plank both sides
• Abs Bicycling