Posts tagged muscles

If you want those washboard flat six pack abs, then lower ab exercises have to be incorporated into your workout routine. The muscles of the lower abs are the supportive structure of your core and hence are vital for the overall stability and strength of your body. That said, it is also true that the lower ab muscles can be the most difficult to target, isolate and workout adequately. This is because in most people the abdominal muscles, particularly the lower ab muscles, are weak.

As a matter of fact, the abdominal muscles comprise of several muscles such as the rectus abdominis, the transverse abdominis, the erector spinae, the external obliques, and the internal obliques. All these muscles taken in their entirety form those six pack abs. In order to get flat abs, all these muscles have to be targeted and worked out. Amongst these, the rectus abdominis are the lower abdominal muscles. Therefore, when doing lower ab exercises, these muscles should be targeted.

The problem with working out the abs is that the muscles of the lower abs tire far earlier compared to the other ab muscles. And once these muscles tire out, the body compensates by utilizing other muscles, like the hip flexor muscles, instead. This is the point when the lower ab exercises become ineffective. Hence, when doing abdominal exercises, it is always a better strategy to do lower ab exercises first. This will enable you to isolate the lower abs, plus, when doing lower ab exercises, the upper abs too get a workout, since all the ab muscles are connected to each other.

Given below are a few of the most effective lower ab exercises:

Double Leg Lifts: This is one of the classic lower ab exercises. Begin by lying down flat on your back on the floor, with your palms, facing down, placed under the buttocks. Now, tightening your abdominal muscles, especially the lower abs, lift your legs slowly off the floor up to about 12 inches, and hold them at that position for a count of five. Then, still keeping your focus on your lower abs, lift your legs up another 6-12 inches, and again hold them there. Take care not to use your hip flexors, and focus on tilting your pelvis instead. Then, very slowly, in a controlled manner, bring both legs down to the floor again. You can do 10-20 reps per set. And you can do 2 sets, once you gain enough strength.

Reverse Curls: This is another excellent lower ab exercise. Begin by lying down flat on the floor, with your arms by your sides, with the palms facing down. Now bend your knees, bringing the soles of your feet close to your buttocks. Then, inhaling and then exhaling, while you simultaneously tighten your lower ab muscles, and tilting your pelvis in a curling motion bring your knees close to your chest, and then drop them down again. Do 10-20 reps per set, and do two sets once you are strong enough.

Hanging Leg Lifts: Although this lower ab exercise is more difficult, however it is very effective indeed. First, you will need to hold on to a bar over your head, so that your body hangs down. Once you are in this position, tighten your lower ab muscles and lift both your legs up in front, so that they are parallel to the floor below. Then lower them down again. Remember not to use momentum, and hence do them in a controlled way. You can do 8-12 reps per set, increasing the number of sets as you get stronger.

By Rita Putatunda
Published: 2/16/2008

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