If you want to get great lower abs, you just need to learn the answers to these three questions:
- How do I work my abs?
- How can I choose the right foods for exercising?
- How can I ensure a good cardio workout?
One thing to know is that your abdominals are a connected group of muscles, not distinct muscles as commonly thought.
Some experts believe that, because of this, there isn’t much reason for training a specific part of the abs. This may be true, but there are some exercises that have been scientifically proven to target the lower abdominals effectively.
Which are they?
- Curls
- Crunches
- Bicycles
- Knee to Chest Stretch
Knowledge is half the battle, but being able to do them is the other half. All of these can be done in your own home, so here’s how to do them.
How to do a Curl
Lie flat on the floor, bend your knees and plant your feet. Put both of your hands on your abdomen. Push your lower back against the floor while you tense your abs. Curl your body, slowly raising your head and shoulders toward your knees. Gently uncurl yourself slowly back to the floor.
How to do a Crunch
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.
How to do a 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 and repeat.
How to do the Knee to Chest Stretch
Lie down and bend your knees and keep your feet flat, just like a curl. Pull one of your knees as close to your chest as is comfortable, you can use your hands if you need to. Keep that position for about ten seconds. Slowly lower your knee, and put your foot back on the floor. Repeat with your other knee. Rest for a moment and then repeat the exercise.
Try each of these on alternating days of the week, and don’t worry if you miss a day here and there. Complete 5 to 10 of each, and when that’s a breeze, try a few more. Go as slowly as you need to – rushing could lead to injury.
A healthy, low fat diet is an important part of the fitness process. Eat plenty of whole grains, fruits and vegetables, and lean proteins. Avoid fatty foods and processed grains.
A good cardio workout is just as important as lower abs workouts. Walking, bicycle riding, running, jogging, and aerobics are all great cardio exercises which will make your body respond better to the other, targeted, ab exercises.
A complete exercise program has many elements to it. Eat the right foods, do regular cardio workouts, and targeted lower abs workouts. Sooner than later, you will have the abs you want.
How about you? What is your personal preference to build your lower abs? Leave your choices below.