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About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Conditioning
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

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Brink's Bodybuilding Revealed
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Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?




Planks For Lower Abs
Targeted Training For Tightening the Lower Abdominals
By Nick Nilsson
www.FitStep.com


The Abdominal Plank is one of the most effective and simple abdominal exercises you can do.

If you're not familiar with the Plank, your basically hold your body in a stiff, horizontal position on your forearms and toes (on the floor), maintaining a straight body position for as long as possible. It's a great exercise you can do anywhere.

THIS exercise is a version of the plank where instead of holding your body in the horizontal position, using some small changes, you'll instead be holding it an angle.

This change in angle and body position shifts the tension to the lower abs and can be very effective for tightening the lower abdominal area, especially if you're looking for that sexy "V" look down through the obliques (once you get your body fat low enough, of course).

This exercise could also help get rid of that "pooch belly" bulge by tightening up the specific muscles that control that area of the abs...when these fibers don't have "tone" (in this case lack of tone means they relax too much, not other "tone" that just means training with light weights and getting zero results ;)...

...so as I said when these fibers don't have tone, they just let the internal organs push outward, causing that bulge, even if your body fat is low. This exercise can help correct that.

I've got it set up in the rails of a power rack, but you can very easily do it between two benches if you don't have a rack to work with (or a bench for your forearms and something else a few feet off the ground to hook your feet over - you'll see what I mean).

So to do this one in the rack, set your rails a few feet off the ground, then stand facing one side. Set your forearms (near the elbow) on the rail then hook your feet on the other rail. Now just hold your body in that position, keeping your body just a bit bent (not completely straight like the floor version...because your knees are lower, you need to keep some bend in your hips to keep pressure off the lower back) and stable as you can.

Planks for lower abs

Here's the view from the other side:

planks for lower abdominals

Keeping the hips bent is really important...if you straighten the body, you'll immediately get a lot of stress onto the lower back.

Once again, though, nice exercise for targeting the lower abdominal area and you can do it on benches or really anything else you can set your forearms and feet on. Hold the position for as long as you can, staying short of complete failure and strive to increase the hold time in your next workout.

You can do this exercise first in your abdominal routine, which I usually recommend doing after the rest of your training is completed. I wouldn't do it first in your workout, though, as it will temporarily weaken the area. Which means if you do this exercise then a set of heavy squats, your squats will suffer.

That being said, if you're doing a cardio training session, you can do it before or after cardio, since that doesn't require the same level of stabilization in the core.

And if you're interested in even MORE killer core training just like this, definitely check out my book "The Best Abdominal Exercises You've Never Heard Of" - 77 ab-blasting exercises that will take your midsection to a whole new level!

RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it:

Planks For Lower Abs - Video Demonstration

About Nick Nilsson

Nick Nilsson has a degree in Physical
Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Click Here To Visit Nick Nilsson's Website And
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