Good Lower Ab Workout
A good lower ab workout is what a lot of people are looking for. There is a lot of interest in the lower abs because it is a real problem area for so many.
Two Points About The Lower Abs:
1) When people complain about their lower abs, it is usually fat that they are referring to. Since there is no such thing as spot reducing, even a good lower ab workout won't get rid of fat on your lower abs. The only way to get rid of fat in any area is to burn more calories than you're consuming. You do that with a combination of a healthy, reduced calorie diet, along with calorie burning cardio exercise, 3-5 times per week. A good lower ab workout will tone the ab muscles, but won't burn the fat in your lower abs.
2) The lower abs aren't a distinct, separate muscle. What people usually refer to as "lower abs" is actually the lower part of the rectus abdominis. That's the main ab muscle that runs from your lower chest down to your pubic bone. While it's not a separate muscle, exercises which have you stabilize the upper body, while lifting the hips, will put more focus on the lower abs. This results in greater muscle involvement and challenge to the lower section than the upper section. So while it may not be a distinct, separate muscle, you can definitely get a good lower ab workout with the right exercises.
The Good Lower Ab Workout below is designed for beginners. It's purpose is to get you ready for more advanced lower abdominal workouts. Be sure and consult with your Physician before starting this, or any new exercise routine or program.
The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority. Only do as many reps as you can using perfect form. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.
Good Lower Ab Workout for Beginners
Exercise 1: Pelvic Tilt
Suggested Rep Range: 5-15
Preparation: Lie on your back with your knees bent and feet flat on the floor and hip-width apart. Head and neck should be relaxed, with your hands down at your side.
Movement: Slowly contract your lower abdominal muscles, pulling your belly button towards your spine. At the same time roll your pelvis towards your shoulders while flattening your back into the floor. Hold for a count of 3, then return to the starting position.
Bill's Tips on Technique:
- This is a subtle movement. You want the front edge of your pelvis to tilt towards your shoulders. Your tailbone should come slightly off the floor.
- Exhale as you tilt, inhale while returning to the starting position
- Use a slow and controlled movement.
Exercise 2: Single Knee Raises
Suggested Rep Range: 8-18
Preparation: Lie on your back with your knees bent, feet flat, lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side.
Movement: Brace your abs (as if you were about to be punched in the stomach), then slowly bring your right knee up and in towards your chest. Keep your abs braced and your back pressed into the floor. Bring it in as far as you can go, pause at the top, and then return back to the starting position. Repeat the movement on the left leg. That's one rep. Exhale at the top of the lift, inhale on the return.
Bill's Tips on Technique:
- Focus on keeping your abs braced and tight at all times.
- Keep the angle of your knee the same throughout each movement.
- Go slow, under control.
Exercise 3: Reverse Crunches
Suggested Rep Range: 5-25
Preparation: Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle.
Movement: Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale at the top of the lift, inhale and slowly lower your hips back to the starting position. Don't push with your hands.
Bill's Tips on Technique:
- Focus on the lower abs doing the work, not your legs
- When you return to the starting position, touch the floor lightly and then start the next rep. Don't rest at the bottom.
- Use a slow and controlled movement. Don't rock up and down, or use momentum to swing your legs up.
Do this beginners version of the good lower ab workout 3 times a week, for 2-4 weeks
before moving on to more intermediate and advanced workouts. Do 1 set of each exercise for the first week, then add an additional set of each exercise in week 2.
Once you've developed a base level of strength with the good lower ab workout for beginners, you can move on to more challenging workouts.
Start with the
Intermediate Lower Abdominal Workout
, then when you're ready, move on to the
Advanced Lower Ab Workout.
If your workouts take place primarily in a gym, check out the
Free Lower Ab Workout For The Gym.
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