Lower ab workouts that work
Get rid of that belly chub.All of us want a flat, washboard stomach, but often the exercises we're doing are ineffective. Here are a few tips to improve your lower abdominal workout and help you get that beach beautiful body you've always wanted.
Hanging Leg Raises
This exercise targets the entire abdominal area, especially the lower abs, which can be hard to reach. Begin the exercise hanging from a lateral pull up bar with your hands shoulder width apart. Your arms should remain fully extended throughout the entire exercise. Bend your knees slightly and using only your abdominal muscles, slowly lift your legs so your feet are equal with your belly button. Hold for a count of one or two and tightly squeeze your ab muscles. Slowly bring your legs down. Repeat for a set of 12-20.
Vertical Lying Leg Thrusts
This exercise does a great job of isolating the lower abs. Lie flat on your back, either on the floor or on a bench. Lift your legs until they are vertical, tuck your hands flat under your buttocks and make sure your back is flat. Concentrate on tightening and squeezing the lower ab muscles to move your legs and lower torso toward the ceiling. Lower your torso back down to complete one rep.
Abdominal Barbell Rollouts
Serious lower ab workouts aren't complete without this exercise. Kneel in a pushup position with your hands at least shoulder width apart on a barbell. With your arms almost locked, push the bar out in front of you allowing your body to come closer to the floor. Just before you touch the ground, roll back and return to the starting position. Note that this exercise isn't for beginners but instead holds a difficulty level more appropriate for the physically fit.
Lie back on a large exercise ball and place hands behind your head, elbows pointing straight out to the sides. Make sure your shoulder blades are on the ball and your hips are level. Slowly come halfway up, contracting your ab muscles. Hold for a count of two and slowly return to the starting position. Do as many as you can.
Lower ab workouts aren't complete without crunches. Lie on your back at a 90-degree angle and your hands either laced behind your head or at your sides, depending on what is comfortable for you. Slowly lift your torso using your lower abdominal muscles, keeping your head and spine aligned. Slowly return to the starting position making sure to keep contracting your abs.
These exercises from the experts at my fit can help you to improve your lower ab workouts.
As essential part of successful lower ab workouts, the hip up isolates these hard to reach muscles. Start by lying on your back with your legs pointing straight up to the ceiling. Keep your legs straight and put your hands under your buttocks. Keep your head on the floor as you look at the ceiling and using your ab muscles, lift your hips off the floor while keeping your feet together and your legs straight. Slowly roll your hips towards your chest and when your feet are directly over your head pause and squeeze your ab muscles for a count of two. Slowly release to the starting position and repeat.
Reverse Decline Crunch
Lie on your back on an incline bench. Grab the bench at your head and keeping your head on the bench, contract your lower abs and pull your legs up so they're perpendicular with the bench. With your feet tight together, bring your hips toward your head lifting them six to eight inches off the bench. Pause two seconds and return to the starting position.
These exercises will be sure to improve your lower ab workouts and help you get the results you have been looking for.