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Best Lower Ab Exercise For Women: Hanging Hip Raise

By December 26, 2011 15 Comments

Learning how to use your abdominals properly is key (next to nutrition) in getting your six pack!

Your rectus abdominus, or “six pack”, is a posture muscle responsible for flexing the spine. You need to do two things when working your lower abs:

  1. Posteriorly tilt your pelvis
  2. Flex your spine
The hanging hip raise exercise targets both of these movements to ensure you target the lower abs.
Let me know what you think below and don’t forget to like it up!

See also: 5 Tips For a Flat Belly

Join the discussion 15 Comments

  • Rumiana says:

    You can rotate your hips with straight legs too and you can’t skip working out hip flexors no matter how you do this exercise, but you are right you need to raise hips until there is rotation.

    • Flavia says:

      And making sure you are pulling your abs in, this will make sure you are engaging the rectus abdominus. Mind on the muscle.

  • Michelle says:

    Hi Flavia – love this for the abs. Does it matter where you grip the bar? Wide grip or close grip?

  • ejp says:

    Thanks! I’m always interested in the little tweaks that make the difference. And learning the results of doing something improperly is great to know! I really appreciate these little tips, Thanks again!!

  • Ellie says:

    Ohh thanks for this great info and demo, Flavia! I have many times when my abs are really burning, and also when they’re not. But now I know exactly WHY it varies! I will try it this way 🙂

  • Jenny says:

    HI Flavia,
    I have been following your programs very very closely and I have dropped from 20% bodyfat to 16%! So I have to say a huge THANK YOU!!! But, once again, I need advice about something. I notice that although my upper abs are flat and muscular, the lower abs still have a naturally slightly “poochy” look. Is it really possible for a normal girl to have totally flat lower abs?
    I mean if you are not body building or if you are not modelling for a shoot on a certain day, is it possible to have a totally flat abdominal area, like a flatboard, or will there always be a small bump as we come down towards the lower abs?

    Thank You for your time! 🙂

    • Flavia says:

      Great job Jenny! Those lower ones are hard I’ll admit, but yes it is possible. You have to do two things; 1. get lean enough to see those abs. 2. make your lower abs strong but using the right exercises. It is 100 % possible but you have to eat healthy 90% of the time 🙂

    • Raquel says:

      Hi you all! hi Flavia!

      yeah, the same for me! my lower abs are diff to control and flaten them… though my upper side is flat and muscular

      i will try with this exercise and see the results in a few weeks! and keep eating healthy!

      Thanks again!!!

      Raquel

  • Debbies21 says:

    Can you do this on a dip station and get similar results?

  • Arrian C. says:

    Hey Flav, so I wanted to buy your new DVD videos….are the videos designed for in gym use…and at home?

    I have a 24 hour gym membership, and I wanted to make sure that you videos show me how to do moves in the gym as well as outside of the gym. I have a couple more pounds to lose and then its time for bikini season!

    Thank you
    Arrian

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