Don't Forget the Lower Abs
One reason some people give up on strengthening their lower abs is that
they lose hope of seeing real improvement. Sometimes the problem lies in the
type of exercises
they are doing in that area. Other times they are doing
the exercises incorrectly.
Here are some tips for ensuring that your lower abs get the right workout.
Follow this advice and watch your lower abs get firmer, more toned, and
begin to take on that desirable six pack look.
• The saying “no pain, no gain” is not necessarily true. While some mild
soreness is to be expected, take care not to over-train. If you’re still
sore from the last workout, don’t try to work your abs just yet.
• Prevent strains by ensuring that your spine, neck, head and shoulders are
aligned. During sit-ups, crunches, and other exercises with your hands to be
behind your head, keep your fingers spread apart. Locking them together may
put your spine out of alignment.
• When doing reps, keep your abs pulled in tight through the entire
repetition. Relaxing between sets lessens the effectiveness.
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If you’re a beginner, choose exercises that call for little or no equipment.
There’s no need to make a big financial commitment to improving your lower
abs. You need little more than a quiet area and a workout bench, some
weights and a lateral bar. Here are some exercises suitable for the beginner
level:
Reverse Crunch - Laying face up on an exercise bench, raise
your arms and grab the edge of the bench -- above or next to your head. Bend
and lock your knees. Contract your abs and lift your hips, pulling your
knees in toward your chest. Hold for a count of three, then lower your hips
to the original position. Do 3-4 sets of 10 reps to start with. Add more
reps to each set as you find the reverse crunch easier over time.
Leg Raises – Begin the same way as for the reverse crunch:
laying flat on an exercise bench, raise your arms and grab the edge of the
bench, above or next to your head. With legs slightly bent, raise them to a
vertical position and hold for one second. Lower your legs slowly and try
not to touch the ground. Keep your abs tight during the entire exercise.
Pause a second and then slowly lower them. Try not to touch the ground at
the bottom. Using control will keep tension on the abdominals throughout the
exercise and increase the intensity. Repeat for your designated number of
reps and sets.
Exercising the lower abs is not only good for your health and physical
appearance. It can change your bearing also – the way you carry yourself.
Tight abs and a straight back can add to your confidence and sense of
self-worth. Keep that in mind when the going gets tough and you’re tempted
to give up.
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