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Lower Ab Exercise Movements Are Vital Too
While getting trim, ripped abs is the goal, some people are going about exercising their lower abs incorrectly. It is very easy to incorporate other muscles into the exercises meant to target lower abs. In order to do these exercises correctly, there are a few points that you'll need to remember.
Exercising your lower abs is not concerning how many reps you can do at a time. It is about really targeting the muscles and making them work. You will feel your lower abs working when you target them with the correct exercises. Also, when your lower abs begin to get exhausted from too much of a workout, you may start to not feel them as much. Observe your body. Do not over strain them or you will be paying for it the next day.
A great lower ab exercise that specifically targets your lower abs targets your transverse ab muscles. The Transverse Abdominus runs horizontally under the Rectus Abdominus (muscles that run upright and pull your front pelvis up towards the tummy button) and are the muscles that draw your belly button towards your spine. This exercise is done by kneeling on the floor with your palms flat on the floor in front of you. You simply pull your belly button in as much as you can, using your lower abs. Try to relax the rest of your body to ensure that the work is being done by your lower abs. If you are a learner, start by holding the pose for 10 seconds then rest. As your body gets used to using these muscles, you can extend the exercise to holding the position until you can, not feel it anymore or for up to 2 minutes or you start feeling other muscles contracting more. If you are a beginner and you are unsure if you are performing the exercise correctly, test yourself my lying face down flat on the floor and doing the same exercise. This posture will allow you to be able to feel your lower abs better thus ensuring the exercise is done correctly.
An additional great lower ab exercises starts with you lying flat on the floor on your back. This exercise works by moving your legs and targeting your lower abs. The goal here is to hold your abs tight all through the exercise. Once you stop experiencing the tightness in your abs or you feel pain in your lower back, stop the exercise. To do the exercise, one leg is kept on the ground and the other leg is kept in a bent position. Keep the thigh muscle of your bent leg perpendicular to the ground. Using your lower abs, move your leg towards the ground until your foot touches the floor. Work both legs with this exercise. As the exercise gets simpler for you and you are trying to find more of a challenge, you can straighten your leg so as to increase the demand on your lower abs. To further increase demand on lower abs, lower both legs straight at the same time. Keep in mind that this exercise should be done slowly and with a lot of concentration. Perform 2 to 3 times of 10 to 15 reps each time.
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