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Ok, ok, we've had some reports that our rock hard abs workout has some shortcomings. We've found some additional excersizes that you could work into your routine that will stiffen up the lower abdominal muscles, that sweet spot where most people first pick up weight. See it as the bottom 2 muscles of your six pack.
Weighted Leg Overs
Most fitness stores have ankle weights. Use a weight you're comfortable with.
- Lie on your back (get that blanket or excersize mat out again).
- Hold your arms out at 90 degrees so that your body forms a T.
- Now lift your right leg up towards the ceiling.
- Then rotate your pelvis so that your right leg moves left and touches the ground.
- Move it back up.
- Do this about 20-25 times with each leg.
Leg Lifts
If you get a chance to get to gym, there's a nifty device which looks like a high chair without a seat. Well, that's the point... You get up into it putting your full weight onto your lower arms, gripping the hand grips. Your lower body will hang down. Don't worry, there are foot rests so you can get into position easily. Once comfortable, bend your knees and lift up your legs to 90 degrees, hold for a few seconds and let go again.
You can alternate these conventional leg lifts by twisting your pelvis to the left and right while lifting your legs, which works out the muscles to the right and left of your lower center abdominals.
You can also do a variation of the leg lift (also weighted if you can handle it) if you have a strong overhead bar at home, by hanging from it and then lifting your knees towards your face (as high as you can) and holding it there for a few seconds.
About 20-25 reps should do.
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