Im in my second year of running and might very well be my last for training for races. I still plan to stay in shape at all costs with this but I have problems with strengthening and toning my lower abs. Im not too fond of going out and buying machines and was hoping someone had some advice for some good lower ab excersizes. Im doing countless sit-ups/crunches, and leg lifts but Im still being held back from the results I want.
Having the abs toned out has given me the mental edge that I can fight off cramps as I train and have found success in it. Please help me out if you know of anything that can help me out with this.
Three main components of any quality abdominal routine; upper, lower and transverse abdominals. If you neglect rotational exercises, your hips and lower mid section won't tighten up. Also, I recommend strengthening your lower back as well. Leg lifts utilize the hip flexors as the primary movers, while stimulation of the lower abdominals require movement of the pelvis not just the fibula.
Might want to investigate some deep breathing techniques, like those employed in Qi Gong exercises. Diaphramatic breathing can drastically improve the shape of your torso, even while you're sleeping. Check it out.