Lower Ab Exercises
Most people are engulfed with their goal of getting ripped abs that they tend to exercise incorrectly, particularly the lower abs muscles. The reality is that it can be very easy to target other muscles in the body’s core while performing exercises meant for the lower abs. However there are some things that a person has to keep in mind when performing lower abs exercises.
Performing lower abs exercises is not about the number of repetitions one can do. However it is about targeting the right muscles and having them work. Performing the right exercises can have the lower abs muscles working and shedding off unwanted fat. When the lower abs muscles get tired after doing a workout, a person usually does not feel them at all. The key is listening to the body. Whenever a body feels sore or tired, do not force it to exercise at all. Too much exercise can strain the body and make it prone to injuries.
A good lower abs exercise should target the transverse abs muscles. This muscle is located below the Rectus Abdominus. The transverse abs muscles pull the belly button towards the spine. One exercise to work on the transverse abs muscles is to kneel on the floor and placing the palms in front of the individual, who will have to pull the belly button in by using the lower abs. The individual should relax while allowing the lower abs to perform the task. For a beginner, begin by holding the belly button in for about 10 seconds before relaxing. When the body becomes used to exercising these muscles, the exercise can be lengthened by holding the said position for about 2 minutes, or just when the other muscles start to contract. For those who are not certain if they are correctly performing the exercise, simply lay face first on the floor and go over the said exercise. With this position, one can feel the lower abs better and thus ensure that the exercise is performed correctly.
Another way of working out the lower abs is to begin by lying with the back on the floor, and moving the legs while focusing on the lower abs. This exercise aims to keep the abs tight during the entire workout. When the person feels any tightness in the abs or pain in the lower back, the exercise must be stopped promptly. To do this exercise, one leg should be on the ground while the other is bent. The bent leg’s thigh muscle should be upright from the ground. Through the use of the lower abs, the bent leg should be moved towards the floor until the foot touches it. Both legs should be worked in this exercise. When the exercise becomes easier, the individual can increase the intensity by straightening the leg to boost the pressure on the lower abs. Lowering both of the legs can also increase the intensity and pressure on the lower abs. This exercise should be slowly done, with a lot of focus on the part of the individual. The ideal set is about 2-3 with 10-15 repetitions.
