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Lower Abdominal Workouts Are Essential As Well
While getting flat, ripped abs is the goal, some people are attempting exercising their lower abs incorrectly. It is very easy to include other muscles into the exercises supposed to target lower abs. In order to perform these exercises correctly, there are a few things that you'll need to remember.
Working out your lower abs is not about how many reps you can do at a time. It is about actually targeting the muscles and making them work. You will sense your lower abs working when you direct them with the right exercises. Plus, when your lower abs begin to get exhausted from too much of an excercise, you may start to not feel them as much. Listen to your body. Do not over strain them or you will be suffering for it the next day.
A great lower ab exercise that specifically targets your lower abs aims your transverse ab muscles. The Transverse Abdominus runs straight under the Rectus Abdominus (muscles that run vertically and pull your front pelvis up towards the belly button) and are the muscles that draw your belly button towards your spinal column. This exercise is performed by kneeling on the floor with your palms flat on the floor in front of you. You simply pull your belly button in to the degree that you can, using your lower abs. Try to relax the rest of your body to take care that the work is being carried out by your lower abs. If you are a beginner, start by holding the position for 10 seconds then rest. As your body gets used to working these muscles, you can lengthen the exercise to holding the position until you can, not feel it any longer or for up to 2 minutes or you start feeling other muscles contracting more. If you are a beginner and you are uncertain if you are performing the exercise right, test yourself my lying face down flat on the floor and performing the same exercise. This position will allow you to be able to feel your lower abs better thus ensuring the workout is done correctly.
Another great lower ab exercises starts with you resting flat on the floor on your back. This exercise works by moving your legs and targeting your lower abdomen. The objective here is to keep your abs tight throughout the exercise. Once you stop experiencing the tightness in your abs or you feel pain in your lower back, discontinue the exercise. To perform the exercise, one leg is kept on the ground and the other leg is kept in a bent pose. Keep the thigh muscle of your bent leg perpendicular to the ground. Using your lower abs, move your leg towards the floor until your foot touches the floor. Perform both legs with this exercise. As the exercise gets easier for you and you are looking for more of a challenge, you can straighten your leg so as to increase the stress on your lower abs. To further increase demand on lower abs, lower both legs straight at the same time. Bear in mind that this exercise should be done slowly and with a lot of attention. Carry out 2 to 3 sets of 10 to 15 reps each.
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