Best Abs Exercises for lower abs and upper abs

Filed under: Ab Exercises, How to get six pack abs — Tags: , , , , , , , , — rippedabs @ 4:10 pm

Best Abs Exercises Technique For 3-D Abs!

best abs exerciseCheck out any local gym and you’ll see inexperienced members training their abs with endless sets of situps and crunches, right?

While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body.

Therefore the best abs exercises to get that “cut” look are those that are resistance-based and treat them like any other muscle.

But there’s a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.

In fact, ignoring this principle, could force you to develop “lopsided” abs that are so common among beginner bodybuilders.

Let me share this secret with you now…

The main abdominal muscle you want to be working when training your abs is your “rectus abdominis”, that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.

What’s unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)…BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.

This is why most people had overdeveloped upper abs but underdeveloped lower abs.

Here’s how to correct this…

Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!

If you don’t work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you’ll end up with under-targeted lower abs.

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

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the best ab exercise hanging leg raises

Filed under: Ab Exercises, How to get six pack abs — Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , — rippedabs @ 9:46 am
best ab exerciseEver wondered what the best ab exercise is, well it is the hanging leg raise, period!!, but you need to perform this best ab exercise correctly to see the results.
Without doubt the hanging leg raise is the best ab exercise for faster muscle growth for a deep creviced 6-pack.
 
To demonstrate the key areas you absolutely must get right for the Knee Raise abs exercise, I’m going to break this movement down into 5 key areas.
 
The first one is grip:
Often times what happens is that your grip gives out before your abs do and you find you can’t support yourself long enough to reach failure in your abs.
 
The solution?
 
Get a set of either weight lifting “straps” or preferably a set of 1-Ton Hooks to alleviate your grip on the bar.
This allows you to “hang” from the bar without having to hold on for dear life, taxing your grip strength to failure.
 
Next, let’s look at the bottom position of the movement or the
“start” position:
 
While most people just hang straight down, this actually decreases your potential range of motion. 
 
What I like to do is try and bend my legs, arch my back, and bring my feet up as far in back of me as possible as if I were trying to touch the back of my head with my feet.
 
You’ll feel a great stretch in your abs using this trick and this is where you should be starting each repetition.
 
The next phase is the positive movement, when you’re bringing your knees up in front of you:
Here you want to use a controlled movement that doesn’t rely on momentum to bring your knees up in front of you. 
 
Let your abs do the work!
 
Breathing is also key here and you want to make sure you’re breathing out as you contract your abs and bring your knees up in front of you.

Next, let’s talk about the top position or “peak contraction point”:

While most people end the movement with their upper legs parallel to the floor, to get maximum contraction, you need to shift your hips UP and try to bring your knees up toward your head. This is what “crunches” your abs and allows you to really squeeze hard.

Hold that squeeze for a couple of seconds with all the air out of your lungs before moving into the next phase which is the negative movement.

Instead of just dropping your legs down, you want to come down in a slow 4-count descent to take advantage of gravity and the weight and resistance it offers your abs.  This will help better target your Type 2 Fast Twitch Muscle fibers to really stimulate some growth and help you carve out your 6-pack.

 Make sure you go through this mental checklist in your head for each repetition of your Hanging Knee Raises and you’ll see increased gains and better results from this incredible best ab exercise!

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