in our fitness training, i believe that having good-looking and well-defined six-pack abs through fitness training should be one of the fitness goals of most of us, especially for our male friends, who want to develop their six-pack abs through fitness training, and if we need to pay attention to this process, there are still more issues that we need to pay attention to. The only way to get a good looking and well defined six pack is to pay attention to it.
the first thing that we need to pay attention to is a low body fat percentage, because without it, your abs are not going to be as strong as they should be, so i won't go into that old chestnut.
The main thing i want to talk about here, is this one issue, that is, we have friends that may have this phenomenon on their abs, that is, the top two of their abs are very defined, while the bottom four go undefined.
and if we want to get the bottom four abs to go well defined, then we better need to, when we do ab training go for some more lower ab training.
I'm going to introduce you to 2 lower abdominal exercises that will help you to train your lower abdominal muscles effectively, so that your abs will be more defined and look better.
One: Hanging leg raises
this is a very good lower abdominal exercise, if we want to get a good muscle stimulation in the lower part of the abdominal muscles.
Firstly, we need to avoid over-exerting the hip flexors.
To do this, we should use the lower part of the abdominal muscles to lift the leg, rather than just lifting the leg.
Secondly, if we want the lower part of the abdominals to be more fully contracted during the movement, then we should lift the leg with the hips facing forward, not down, when we reach the highest point.
Two: Supine leg raises
after we have done about four sets of hanging leg raises, we can then go on to do four sets of supine leg raises, both of which are excellent for lower abdominal training.
There are two things we need to be aware of when doing the deadlift. One is to choose the right position to do the movement.
generally speaking, if our lower abdomen is not very strong, then we can bend our knees to do the movement, while if our lower abdominal muscles are strong, then we can do the movement with straight legs.
The way to tell if our lower abdominals are strong enough is to see if we can do more than 10 reps of a set of leg lifts with straight legs, if we can then our lower abdominals are strong enough.
Whether you are doing hanging leg raises or hanging leg raises, you need to hold your body steady and be fast up and slow down to get a good lower abdominal training effect.