Lower Abdominal Exercises That Work!

Having a flat stomach and a set of six-pack abs isn’t just for looks anymore. There are benefits like feeling better and being healthier that goes along with a trim tummy. While you must exercise in order to achieve these dream abdominals there is also the factor of eating right and losing excess body fat to achieve this goal. The layer of fat above the stomach has to be reduced to allow the ab muscles to show clearly.


All of the lower ab exercises in the world will not make any difference without a proper diet and loss of excess body fat. The success of achieving a set of six pack abs is up to eighty percent dependent upon a proper diet. With lower ab exercises there must be a balance achieved between building these muscles and straining these muscles. This balance is hard for many to achieve.


Leg lifts are a popular form of lower ab exercises that are often done incorrectly. When beginning to do leg lifts you should be completely flat. The legs should be together and lifted to an angle of forty-five degrees. Once at this forty-five degree angle you should hold the legs at this angle for a count of twenty. Lower the legs, rest for ten seconds and pull them up again for another count, only this time just count to fifteen. One more time take a rest and bring them back up and count to ten or until you can’t keep them at the forty-five degree angle any longer.


A variation on the leg lift is the vertical leg lift. While you will still remain flat on your back, the legs are lifted until your toes are pointed to the ceiling. Place your hand, palms down under your butt to hold your balance. Now for the hard part, using the lower ab muscles lift, rollup onto your arms and upper back by lifting your pelvis and extending your toes as far as you can towards the ceiling while keeping your legs straight. Slowly return to the starting position and repeat. Leg lifts are beneficial in the loss of fat as well. Short sets with the legs being held for a shorter period help to achieve this goal.


If you don’t care for sit ups as long as you are over thirty you have nothing to worry to about, it is suggested that you no longer perform these exercises. Gravity related exercises will have a better effect for you. Instead it is far better to perform exercises related to gravity. There are machines available to hold you in an upright position and keep the feet from touching the ground. While you are in this position bring the legs to the chest, hold then release. The back should be kept straight during this to avoid placing strain on the hips and lower portion of the back.


Should any pain occur in the back you should stop the lower ab exercises as this is an indicator of damage occurring to the back itself. Different lower ab exercises will work differently for different people. Regardless of the amount of lower ab exercises that are done they will be ineffective without the loss of additional body fat.

Exercises For Lower Abdominal Toning

The secret to developing great abs lies at least partially in ignoring conventional wisdom. For starters, treat your body as a complete unit rather than over emphasizing the waistline. The most common mistake made by most individuals is doing hundreds upon hundreds of abdominal exercises, but neglecting other calorie burning cardiovascular exercises. This includes walking, cycling, swimming, jogging etc. Strength training for the lower and upper body boosts metabolism, which is critical to low body fat.


THE 3 KEYS TO A TIGHTER MID-SECTION.


1. Eat A Low-Fat Diet.


2. Regular Aerobic Exercise.


3. Perform Specific Abdominal Exercises To Firm And Tone The Abdominal Muscles For 5 Minutes Everyday.


THE BEST EXERCISES FOR LOWER ABDOMINAL TONING.


The following exercises must be done 4-5 times a week, and the entire routine takes 6-8 minutes to complete. For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. These exercises can be done at home, without cost and equipment – this is a free home abdominal workout! Complete the routine at least 2 times a week and you will see results within the first few weeks. These numbers are general guidelines. For best results, consult a personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.


Reverse Crunches – Lower Abdominal Muscles.


Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required.


Lying Scissors – Lower Abdominal Muscles.


Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat as required.


Side Crunches – Oblique Abdominal Muscles.


Starting Position: – Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body. Make sure your shoulder blades are evenly flat against the floor. Movement: – Exhale as you bring your upper body off the ground. This involves a contraction of your oblique abdominal muscles. Repeat the required repetitions. Switch your legs to the other side of your body to work the opposite side.

Abdominal Workouts

These abdominal workouts are the best way to develop tone and firm abdominal. A study conducted by the American Council On Exercise concluded that these exercises produce the best results when working the abs.


If weight loss is the main goal, these exercises should serve to complement a more rigorous workout plan. The proper way to combat belly fat is by setting up a proper nutrition plan along with a workout routine that involves both aerobic and anaerobic exercises.


The anaerobic exercises will serve to tone the muscle and the aerobic will serve to reduce body fat. Like always be sure to consult with a physician before making changes to your diet and exercise regimen.


The results are listed in order from most effective to least effective. When creating a workout plan be sure to have plenty of variety. The reason being, the body burns more calories when it is constantly challenged. As the body becomes accustomed to routine, it becomes more difficult to burn off calories performing the same exercises.


Including variety will also help in keeping workouts interesting. Constantly challenging the body, will also help in avoided the dreaded plateau that creeps up after working out for some time.
Abdominal workouts should be implemented about 2-3 times a week. Like any other muscle, it needs time to recover. Working the abdominal too much increases the chance of injury.


The 13 top abdominal exercises are:


1. Bicycle maneuver
2. Captain’s chair
3. Crunches on exercise ball
4. Vertical leg crunch
5. Torso Track
6. Long arm crunch
7. Reverse crunch
8. Crunch with heel push
9. Ab Roller
10. Hover
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker

Abdominal Exercise – Ab Workouts

There’s no doubting at all that working out the abdominal area requires a lot of willpower. Many people I talk to draw on negative experiences in the past, but more often than not this is due to the burn they feel in their stomach which simply means the exercise is working! If you keep persisting, you’ll find you will see results in no time at all.


People also constantly get themselves in trouble as they do the exercises incorrectly. This can cause pain in other areas of the body such as the back and knees, and in turn not do any benefit for your abs.


Here are some exercises I have found highly effective:


Vertical Crunch


The Vertical Crunch is a very effective way of working the whole abdominal exercise. It is quite demanding and can be considered an advanced exercise, but you will really see results if done correctly.
To do a vertical crunch:


1. Clasp your hands behind your head and lie on your back.


2. Lift your legs so they’re vertical and pointing to the ceiling.


3. Contract your abs which should result in your should blades lifting from the floor. This should create a “J” shape.


4. Lower and repeat for 15 reps.


The Plank Exercise


The Plank Exercise frequently ranks highly it studies or surveys done when it comes to ab exercises. As well as being a big benefit for the abs, it also strengthens the back.
To do the plank exercise:


1. Lie face down on the ground. You can use an exercise mat if you wish.


2. Place your elbows and forearms on the ground.


3. Keep your back flat while lifting up your weight with your arms. Don’t let your hips gravitate towards the ground.


4. Hold for 15 seconds, lower and repeat three times.