Three Lower Abs Workouts That Work to Get Six Pack Abs
This article lists three lower abs workouts that start out easy and get more difficult. Even though hanging leg raises are the lower ab workouts that are the most effective, you should not start by doing these until after you are more prepared. As you master the first in the series of workouts, you can move from that to the next one and so forth.
First Set of Exercises – Leg Raises While Lying Down with Legs Bent
This is a great exercise to get started with if you are just beginning your abs routine. You need to perform five sets of lying leg raises as you lay on the floor. You should focus on keeping your legs at a 90 degree angle. This makes the movement shorter, which is important. This makes it considerably easier that doing these with your legs straight. Begin with 5 sets of 10 reps. Work up to doing 20 reps with 5 sets each by adding another rep on each week, you should start off by doing these exercise twice a week. Keep the rest in between sets to 30-60 seconds. Do not take a longer break than this because then the workout will not be as effective.
Workout 2 – Lying Leg Raise With Straight Legs Followed By Planks
Start doing this workout once you are easily able to do 5 sets of 20 reps with bent legs. You are going to want to follow the same progression. Work your way up slowly to 5 sets of 20 reps by starting out with 10 reps. After your sets of lying leg raises, perform 2 sets of planks. Stay in the plank position for 2 minutes, take a 60-second break, and do it again.
Exercise 3 – Use a Chin Up Bar to Perform Hanging Leg Raises, Then Perform Planks
Do not jump right into this one, you should be very comfortable doing the second set of exercises before trying this. You are going to use the exact same progression in this workout. You want to gradually increase your workout to five sets comprised of 20 reps each. You might need 6 or more months to get here. Complete this set of exercises with planks that you hold for two minutes. You might need to perform the planks on bent legs at first to get used to them, prior to performing them on straight legs.
Hanging Leg Raises Are the Most Effective Abs Exercise Available
This exercises is the creme de la creme of ab workouts. These are going to target your lower abs, but they are also going to define your entire torso. No other exercise will get better results than hanging leg raises. In Paul Wade’s book, “Convict Conditioning”, it is stated that 5 sets comprised of 15 to 20 reps of hanging leg raises are what will lead to strong, well-defined ab muscles. Personally, I also use planks to get even better results than the leg raises alone.
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