Not quite sure why your ab workout isn't doing it for your lower abs? Want flatter lower abs without incurring injuries?
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If you want flatter lower abs, you should know that your upper abs and lower abs require different exercises if you are building muscles, but not if you're just toning them.
If you are looking to just tone muscles, then any good group of exercises aimed at the abdominals will deliver the results you need. Of course, you have to do them properly.
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Also, doing too many, too soon, is not a good idea. Avoid straining, especially the neck and lower back. You can permanently injure your spine if you aren't careful.
Body building can be quite different from normal exercising. Building aims at isolating the upper and lower abdominals causing development in different areas.
However, some instructors caution against too much lower ab concentration. They claim that this, also, is a formula for back fatigue and strain, and it doesn't give you enough isolation to make a difference in specific muscle definition.
The following are some good general low-impact exercises for the abs, which are easy on the lower back and spine.
1. Easy Lower Ab Exercise #1
Sit with your legs extended out to the width of your shoulders. Keep feet pointed up and arms out to your sides, at chest level. Tuck in your abdominals and lean to touch each foot, using the opposite arm, one at a time.
2. Easy Lower ab Exercise #2
Sit with your legs extended in front of you, about your hip width apart. Your toes should point up and keep your knees slightly bent. Pull your abdominals in towards your back. Extend your arms in front of you at chest level, as if you were sliding your arms across a smooth surface. Keep your shoulders relaxed.
3. Easy Lower Ab Exercise #3
Sit on floor with legs bent to the left, right foot near left knee, in a comfortable position. Hold your left shin with left hand, and extend right arm overhead. Look up to the right and gently stretch to the left. Switch sides and repeat the exercise. This is a Yoga move.
If you are body building and need to specifically target the lower abs, here is an excellent exercise, guaranteed to give you results:
- Lay on the ground, legs straight, with hands tucked under your bottom.
- Tighten abdominal muscles. Keep head and lower back on the floor.
- Raise your legs arcing back to a 90 angle, making an "L" shape of your body. Try not to lock your knees. Focus on your ab muscles, instead.
- Don't raise your back off the floor. Lower the legs slowly and repeat.
- As you gain strength in those abs, you can stop just before your feet touch the floor and do it again.
These will all work to give you flatter lower abs, and they won't hurt your neck or lower back. Remember, safety should be the first consideration in your workout routine.
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Always searching for the best 6 pack abs exercises out there? Want to get sexy abs in the shortest possible time?
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Some people think that 6 pack abs exercises are hard, or require a personal trainer, but that's not the case at all. Getting 6 pack abs is not as difficult as you may think. You don't even need to go to the gym.
What part of your body attracts the most attention? According to surveys of both men and women, sexy, toned abs are the biggest show stopper. That's not really surprising - even art from 2,000 years ago showcased the abs. A finely sculpted midsection is a work of art in itself.
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What exercises will give you the look of a Greek god? Read on to find out.
But before we discuss exercises, you should know that exercise alone won't give you the abs you want. Fat burning, a healthy diet, and cardio exercise are all important facets of an abdominal workout program.
The four primary 6 pack abs exercises are:
- Ball Crunches
- Weighted Sit Ups
- Bicycles
- Full Body Crunches
Ball Crunches
Note that this exercise requires the use of an exercise ball.
Place your feet flat on the floor and sit on the exercise ball. Lie back slowly, letting the ball gently roll until your thighs and torso are in a parallel line with the floor. Begin raising your torso halfway up, while contracting your abdominal muscles. When you reach a 45 degree incline, stop and lie back down slowly.
Weighted Sit Ups
This exercise requires the use of a small weight. If you do not have a small weight, any similarly sized object, such as a hardcover book or bag of flour will do.
Lie down on the floor with your feet flat on the ground and your knees bent. Place the weight on your chest and hold it in place with both hands. Contract your abdominal muscles. Slowly lift your head and back up from the floor, while keeping your feet on the ground. Go up as high as you can and hold it for a second. Then slowly return down and repeat.
Bicycle
Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee. Repeat.
Full Body Crunches
Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.
These four exercises can all be performed in your home with inexpensive equipment.
Begin with 5 repetitions of each exercise and gradually work up to 20. After exercising, you should feel like you have worked out, but if you feel burning or tingling, lessen your workout time and step up gradually. This will reduce your risk of injury or strain.
By performing these 6 pack abs exercises, and following a sensible workout program, you are already on your way to the abs of your dreams.
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