How to train for a lower ab workout – and punch bag workout
By now you’ve probably heard the saying, ‘you’re either going to be dead or you’re going to look like Superman’.
And that’s not the only way to lose fat.
A recent study published in the American Journal of Physiology and the Journal of Applied Physiology found that a lower abs workout can help you shed excess fat.
The study, led by Dr John D. Hines from the University of Minnesota, also showed that lower abs workouts can boost performance in strength and power lifting competitions.
Hines and his colleagues found that in a strength and bodybuilding competition, participants were more likely to lift weights in a lower squat position than they were in a squat position.
The higher the position of the body in the squat, the higher the lift force.
But how did the researchers measure the position?
They took two groups of people, one that lifted in a traditional squat position and another that lifted with a lower body squat, and measured the muscle strength, muscle size and other measurements using ultrasound.
They found that those who lifted with the traditional squat had stronger, stronger and more robust muscle than those who did the squat with a lowered position.
Higgins told ABC Radio National that the squat has the advantage of being low and that the movement involves lower torso and hip flexion, whereas the squat is more of a hip-flexion exercise.
“The squat is probably the most efficient and effective exercise for building muscle, especially the quadriceps,” he said.
“You’re going from the bottom of the squat to the top and back and then you’re pulling up into the hip flexors.”
But it’s not just the squat that can help in reducing the size of your muscle.
It’s also a lower abdominal exercise that has been shown to reduce the size and strength of your hamstrings, the muscles of the legs that hold your feet together.
Hints and tipsIf you’re not a fan of lower abs exercises, or you’ve just got a smaller waist than you like, then there are other ways to lose weight.
Hins suggested that, as with squats, you can use different exercises to achieve different goals.
“If you have the desire to lose the weight and you’re willing to take the time, you may be able to take a lower rep or two, two sets of five or ten, a two-minute warm up, but if you’re wanting to be a good athlete, you’re probably going to want to work out in the first 10 minutes of the workout,” he explained.
“For those people who have a really low waist, that’s where the resistance comes from, and you may want to do a low rep for that, two or three sets, maybe three or four minutes.
If that’s a little too much for you, you could do two sets, two minutes and just work on the other muscles.”
It may be that your lower abs are the reason you’re missing out on those benefits, but it’s certainly not the whole story.
The researchers also found that while there were differences in the number of muscle groups in the different groups, the total number of muscles was still the same.
Hins said that it’s important to remember that not everyone will have the same abs and that there are people who will not need to do the exercises.
“But the idea is, if you are going to train your abs, then you need to train all your other muscles as well,” he says.
They will be able use their lower abs more to push up and to lift their torso out of a low squat.”