Best Lower Abs Workout

One of the top questions I hear from people is on how to lose the fat on belly, especially on lower abs. It seems that this stubborn spot is a problem for most people. So what is the best lower abs workout?

Two Myths.

Before I answer to the previous question, I would like to repeat two basic principles that still are misunderstood.

1) There is no spot targeting fat burning. You can lose fat or not loss it. Fat distribution on your body is set by genetics. You can not burn fat exclusively on butt, thighs, belly or any other body part. If you want to burn fat you will lose it from a whole body. Most of the direct abdominal exercises are not intensive enough to burn any visible amount of fat. That is why promises to teach crunches or sit-ups that can eliminate flab are lies.

2) You can not work out upper and lower abs separately. Peter Francis, Ph.D. led study about abdominal exercises, and proved that according to electromyography data you can not contract different parts abs separately. So any exercise that is good for upper abs is good for lower abs too.

Two Exercises.

Dr. Francis in the same study found out, which are the most effective abdominal exercises. In a first place came bicycle maneuver. This is a quite simple exercise. Lay on your back, put your hands behind your head, do bicycle pedaling motion with legs and put an opposite elbow close to knee that is flexed. While doing that don't touch the floor with your feet.

Second best exercise is a captain's chair. I prefer a different version of it that does require less equipment. The exercise is called hanging leg raises. Grab the pull up bar so that your body is perpendicular to the floor, slowly raise your legs parallel to floor, then return to the starting position. When raising the legs exhale, and when you are on the way back inhale.

These are two best exercises, in my opinion, to strengthen and build abdominal muscles.

Diet.

Most effective ''exercise'' for losing fat is a diet. It is great to train for a strong abs, but remember that if you want a visible six-pack, fat level must be quite low. I will not suggest any specific diets, but remember that just one pound of fat is about 3500 kcal. To lose fat quickly you will need some serious calorie restriction. If you see diet that says that you can eat the same amount of calories as you did or want, and just eat different things to ''burn'' noticeable amounts of fat, that is a lie. If you see diet that considers a calorie cut, you are on the right track of losing fat and getting ripped abs.

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