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Proper Lower Abdominal Workouts Are Essential As Well
While getting leveled, ripped abs is the aim, some people are carrying out exercising their lower abs incorrectly. It is very easy to include other muscles into the exercises meant to target lower abs. In order to perform these exercises correctly, there are a few points that you'll need to keep in mind.
Exercising your lower abs is not regarding how many reps you can do at any given time. It is about really targeting the muscles and making them work. You will sense your lower abs working when you target them with the right exercises. Also, when your lower abs begin to get exhausted from too much of a workout, you may start to not feel them as much. Pay attention to your body. Do not over stress them or you will be paying 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 horizontally 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 spine. This exercise is carried out by kneeling on the floor with your palms flat on the ground in front of you. You simply pull your belly button in to the extent that you can, using your lower abs. Try to relax the rest of your body to take care that the work is being done by your lower abs. If you are a beginner, start by holding the pose for 10 seconds then rest. As your body gets used to using these muscles, you can stretch the exercise to holding the position until you can hold up, not feel it to any further extent 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 correctly, 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 therefore ensuring the exercise is done correctly.
One more great lower ab exercises begins with you stretching flat on the floor on your back. This exercise works by moving your legs and targeting your lower abdomen. The goal here is to keep your abs tight all through the exercise. Once you stop feeling the tightness in your abs or you feel pain in your lower back, stop the exercise. To carry out the exercise, one leg is held on the ground and the other leg is kept in a bent stance. 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. Work both legs with this exercise. As the exercise gets easier for you and you are trying to find more of a challenge, you can straighten your leg so as to increase the demand on your lower abs. To further increase demand on lower abs, let down both legs straight simultaneously. Remember that this exercise should be done slowly and with a lot of attention. Perform 2 to 3 sets of 10 to 15 reps each.
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