Lower ab exercise tips

Everyone knows that most likely one of the primary achievements for anyone who is exercising is a trim, firm stomach. The main issue is they do not focus on the right things when training their core. Most exercisers only hit the upper abs (the upper portion of the rectus abdominis). While it is important to train all muscles of your abs and lower back (rectus abdominis, external oblique, internal oblique and transverse adominis), I am going to give my attention to the lower abs (the lower portion of the rectus abdominis) along with a great lower ab exercise.

Before I give you a example of a lower ab exercise I would like to point out a few things. You should not feel any stress in the lower back. If if you do experience stress you should cease the exercise and seek a personal trainer to watch your technique performing the exercise. More than not this is the problem or you are trying to perform an exercise that is too difficult.

You need to completely engage your hip flexors when performing a lower ab exercise or you make sure that they do not contract at all. The hip flexors are the first muscle group that will contract to help you execute the exercise that is targeting the lower abs. If the hip flexors are already fully contracted you are forced to use the lower abs. This is why hanging leg raises with straight legs is a awesome lower ab exercise. The other way is to make sure that they stay relaxed at all times. This takes good muscle control and practice.

Pay attention to where you feel the exercise working. If you are trying to work the lower abs and your are fatiguing your hip flexors, either you are performing the exercise incorrectly or you did not pick a lower ab exercise. If you feel it in your lower abs and half way through the lower ab exercise you lose that feeling. Either your form started to fail or your lower abs is fatigued and other muscles groups are compensating.

Make sure that you breathe while executing the lower ab exercise. It is only natural to hold your breath. holding your breath helps your body contract your transverse abdominis to to protect the spine. It takes spinal flexion through a a complete range of motion to fully work your rectus abdominis. You cannot do this while holding your breath. Make sure that you breathe out while you are contracting your abs while doing the concentric portion of the exercise.

Make sure that you are focus on the exercise and that the right muscles are engaged. To many times I see people forcefully try to execute an exercise. They are contracting other muscle to do the exercise. You want to isolate the muscle you are targeting. Remember it is much better to do 10 quality repetitions than 50 with poor form.

Ok, enough of the advice. I know you want to get to a lower ab exercise. This lower ab exercise is called the Alternating Leg Raises. To do the exercise, start by lying on your back with your hands under your buttocks. This will prevent you from arching the lower back that may cause stress on the lower back. Brings both legs up so they are about ten inches off the ground. Now raise one of the legs up so that it is at a 90 bend at the hip. From this point simple bring the one leg down and raise the other up at the same time. Repeat this motion until the lower abs is fatigued.

I know that these are all little things, but it is the little things that brings the best results. Try these tips out for a few weeks and then decide if it a difference. Check out Tight Abs Blog for more great exercises.

lower ab exercise

Before I show you the greatest lower abdominal exercises I want to make sure that you know that these exercises by itself will definitely not deliver you the results that you wished for. They will positively shape the lower abs but in order for the lower abs to be to show through, the following must be included in your routine:

* Cardiovascular Training - intervals is the best
* Weight Training - you must incorporate all major muscle groups
* Diet - A calorie deficient diet
* Other Core exercises - You must train all abdominal muscles as well as the the lower back.

The 3 best lower ab exercise

* Reverse Crunch - This is best done on a decline bench. Lie on your back and use your hands to grab onto the bench. Start with your legs straight out at so they are parallel with the floor. Pull your knees to a 90 degree angle and lift your buttocks and lower back off the bench. Hold for 1 to 2 seconds and slowly return to the beginning position.

* Hanging Leg Raises - This can either be executed hanging from the pull-up bar or using the Abs chair. Start with your legs straight down lift your legs so your feet are at eye level. Try not to bend at the knees. Hold for 1 to 2 seconds and slowly lower your legs. Stop before your legs are all the way down so your abs stay tight. This is difficult exercise and you may need to start by just bringing your knees up. But this lower ab exercise will bring tremendous results.

* Abs Bicycling Modified - This can either be executed on a foam roll or a bench. Place your butt to either the end of the bench or foam roll. Either grab onto the bench by your waist or place your hands on the floor for balance. Perform a crunch and hold. Bring one knee to your chest. The other leg is going to be straight and actually lower than the rest of your body. This why you need to either be on a bench or form roll. While maintaining the crunch position slowly pull the straight leg to your chest and straighten the other leg to slightly fall below the line of your body.

All three exercises will quickly strengthen your lower abdominal muscles. Start out slow. Just by doing 10 reps you will feel it in days to come.