Mercury Content By Fish — If You’re Crushing Canned Tuna, Ahi, Or Swordfish, You’re A Candidate For Mercury Poisoning
If you eat a lot of fish or canned tuna, this is mandatory reading. Mercury is a VERY real concern—it's in every fish—and it's probably more common than you realize.
[WOTM 06/2016] Go HAM On Your Muscles Anywhere With The Hurricane Resistance Band Workout
Go HAM on your muscles and build a LONG, LEAN body with June's WOTM: The Hurricane Resistance Band Workout. It's a 4-circuit burner that'll torch your muscles, body fat, and calories, regardless of...
Clif Bars, Kashi Bars, Bear Naked Granola, & Nature Valley Bars Recalled Due To Listeria Contamination [News]
13 products, including Kashi Bars, Clif Bars, Nature Valley Bars, Bear Naked Granola, and Quaker Bars were all recalled due to a potential listeria contamination. Triple check your cabinets.
37 Killer Resistance Band Exercises To Burn Up Your Muscles Anywhere
Start pumping elastic. Whether you're jet-setting to a tropical oasis, perpetually stuck in hotels, or just don't want to splurge for a gym membership, resistance bands are a legitimate way to build...
The Workout Music Friday Five-Pack, V44 — Cash Cash, Chance The Rapper, Lil Wayne, Martin Garrix, & Tritonal
We've got a new five-pack of power workout songs to carry you into the weekend. This week — Cash Cash, Chance The Rapper, Lil Wayne, Martin Garrix, & Tritonal.
Collagen Peptides — The Protein Powder You SHOULD Be Taking For Radiant Skin, Cellulite, Strong Joints, & Anti-Aging
Meet collagen peptides. They're the wonder supplement—protein powder, actually—that can help make your skin more radiant, reduce cellulite and wrinkles, improve joint health and arthritis, and...
[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program
May's WOTM—The Hardcore HIIT Workout Program—is a 5-day MONSTER that'll help you build muscle, torch fat, and construct your leanest body EVER.
The 12 Best Upper Ab Exercises — Miracle-Gro To Annihilate Your Rectus Abdominis & Upper Abs
A list of the 12 best UPPER AB exercises to build your rectus abdominis and upper abs, and build a strong six-pack from top to bottom.
The 32 Healthiest Fruits On Earth — The Ultimate Fruit Health Rankings
We've crunched the numbers and ranked 32 of the healthiest fruits based on 12 dimensions of nutrition, including omega-3's, antioxidants & the Glycemic Index. What's THE healthiest fruit on earth?...
The 16 Best Shoulder Exercises To Destroy Your Delts And Carve Out Major Definition
Salivating over a pair of defined, striated, cannonball shoulders? Stay hungry. We've got an arsenal of powerful tools to destroy your delts and carve out gorgeous definition — a whopping 16...
Everyone wants lower abs. And for good reason — they’re the pinnacle of abdominal craftsmanship and the embodiment of physical glamour.
What’s interesting though, is that contrary to what I perceive to be popular belief, the “lower abs” aren’t an actual muscle in-and-of themselves — they’re the lower section of the rectus abdominis (RA, aka the “six-pack muscles”) combined with the lower external obliques (pictured in green below).
Lower abs are the final piece of the abdominal puzzle. They signal the actualization of a six-pack — or maybe even an eight-pack — given that body fat sheds from top-to-bottom. Fat in that area is the last to go, and the absolute first to come back when your diet slips for even a millisecond. If your lower abs are currently a) visible and b) undulating, tight, defined, and well-developed, you’re officially a lean abdominal machine.
And who’s eyes aren’t glued to a deep v-cut and a pancake-flat belly?
“Lower abs” aren’t an actual muscle in-and-of themselves — they’re the lower section of the rectus abdominis (aka the “six-pack muscles”) combined with the lower external obliques.
Using a combination of TRX bands, exercise balls, pull-up bars, and good old-fashioned body weight, we’ve devised a list of the 14 most effective lower ab exercises of all time to help tear up the lower portion of the RA and sculpt a deep v-cut. Exercises range in difficulty — gauge your own level of fitness and gradually upgrade as you gain strength.
PLEASE remember: no matter how many 1000’s of reverse crunches, pulse ups, and TRX saw pikes you do, if there’s fat covering your abs you WILL NOT see your lower abs. Lower abs are the product of single-digit body fat AND a strong lower rectus abdominis, obtained through the exercises below. To effectively melt body fat, rely on cardio — HIIT if you’re fit enough to do it — and weight-training.
Ab exercises alone will not effectively burn fat from the abdominal region.
Lower Ab Exercise 1: Ab Pulse Ups
Ab Pulse Ups
Protocol: 20 reps
Target Muscle(s): Lower Abs
1. Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch.
2. Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position.
3. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs.
4. Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench.
5. Immediately repeat the pulsing motion for a full set.
6. Once you’re able to do 15 reps, perform with a light dumbbell in between your feet. You’ll amp up the weight and shock your abs into new growth.