Lower Ab Workouts For A Jaw Dropping Midsection..
Having a toned midsection sure does scream sexy doesn’t it..
It doesn’t matter if you’re a male or female, I’m sure just about everyone wants that full six pack or a flatter midsection.
Well with a little blood, sweat, and tears you can definitely achieve this desirable look a lot quicker than you may think.
The ‘’blood, sweat, and tears” part is not to discourage you but to motivate you. Because if those that have toned abs can do it, so can you.
You just need to know how to work out your lower abs so you can get that full looking six pack.
To do so you’re going to need to do exercises that target the lower abs and you’re also going to need a good diet.
Why It’s Important To Work Out Your Lower Abs
Your abs play a very important role, besides, well, make you look amazing.
For all its worth, the hard work and effort that you put into focusing on training your abs pays off in the long run.
Building your core abdominal strength is important for posture as well as balance.
This is because part of your core includes your pelvic muscles, hips and the muscles that support the spine and your abdominals act as a support for the muscles of your lower back and midsection.
Strong abs also improve the endurance levels of the muscles of your back to alleviate fatigue and soreness so that those long hours that you are stuck seated at behind your desk at the office feel like a breeze.
Additionally, a strong core also keeps your vertebrae in alignment to prevent an exaggerated anterior tilt to the pelvis, which can cause dysfunction in soft tissues of the lower back and hips, enough to be detrimental to the spine’s stability and function.
Strong abdominals also support good posture by helping prop up your spine so that it is naturally aligned.
They build functional strength that you need when lifting things, twisting, bending, crouching, or getting up and down.
Abdominal strength and endurance are known to improve athletic performance and keeps you in pristine form during intense workouts.
It also make such activities more pleasant, and potentially less disastrous. What I’m trying to say is, having a strong core will help you avoid injury.
Lower Ab Workouts
The following are a few exercises that you can do to work out your lower abs:
Ab Warm Ups
I can not stress this enough people…
No matter what body part you’re working out, do your stretches and warm up!
Warming up before an ab workout increases blood flow to muscles, loosens your joints so that you have more range of motion.
It also helps you become one with your mind and body, and prepares the small muscles located in the middle and lower back and the back of your neck.
It also helps your hips for lateral flexion, side bending, twists and forward bends kinds of movements.
In order to get your blood flowing and increase your body temperature, it is important to combine light cardio and dynamic movement.
2 -3 minutes of high-knee raises and step up and down on a stair step, then finish your warm up with a plank hold of 15 – 30 seconds.
Alternatively, if you have a Maxi Climber handy, this machine can quickly get the blood pumping.
Abdominal ball workout
Using an abdominal ball to work out your lower abs is easy because it conforms to the contour of your back, allowing you to exercise and flatten your abs without straining your back.
You only need to sit in an upright position on the ball with your feet flat on the floor then walk forward to allow the ball to roll under your lower to mid-back region.
Once you are comfortable, contract the abdominal muscles and then proceed to do a sit-up movement, remembering to place your hands on your chest and keep your head and back in a neutral position.
You need a comfortable exercise mat for this excellent work out for sculpting muscles and achieving long-term weight loss goals, especially when paired with an all-around resistance routine.
It is a workout that incorporates both trunk flexion and rotation, which strengthens the external and internal abdominal oblique muscles, the transversus abdominis (1), and the rectus abdominis (2).
You will need to lie flat on your mat, put your hands over your ears, raise your knees to form a 90-degree angle with the vertical thigh and horizontal shins.
Then slowly extend your right leg out with your leg about 30 to 45 degrees above the floor.
You want to Keep your left thigh vertical and your left shin horizontal at this point.
Now raise your shoulders slightly off the mat, then rotate to touch your left knee with your right elbow.
After that switch legs and repeat the rep five to ten times, remembering to breathe and keep steady throughout the workout.
The captain’s chair ab exercise
Together with the bicycle crunches, the captain’s chair exercise is both an advanced abdominal exercise and without a doubt, the most effective workout for strengthening the obliques and lower abs.
During this exercise, you work with the aid of an ab exercise machine that allows you to hang on to it with your body weight supported by your elbows.
The exercises that can be performed on the captain’s chair are leg raises, knee raises, and weighted leg and knee raises.
Simply step into to the chair and with your back against the support, rest your forearms on the pads and grip the handles firmly.
Once in a comfortable position, contract your core to keep your upper body straight and then raise your legs in front, then bend your knees to form a 90-degree angle and hold that position for a few seconds.
Without allowing your legs to drop, begin to lower your legs slowly in a controlled motion back to the starting position.
Avoid holding your breath or relaxing throughout the workout.
Instead, keep your core engaged through the entire exercise by doing ten slow and deliberate leg raises.
You might be tempted to swing your legs to build momentum for performing the leg raise.
It is not advisable as it takes away the effectiveness of the exercise in engaging your core muscles.
To intensify the workout further, wrap your feet around a 10 lbs. dumbbell on the floor then lift and lower yourself in the same controlled and deliberate manner.
Once you can perform the knee raise, you can add the weights accordingly in order to transform your form and your entire core.
Popular workout programs like Hip Hop Abs are said to be great for your mid section but these programs come at a cost.
Ab Workouts Not Feeling Right?
While a strong core means less risk of injury and pain, if you have preexisting injuries or issues with your back, it is important to consult with your doctor before attempting new exercise routines to work out your lower abs.
In addition to that, the pain felt during an ab routine means that you might be positioned poorly.
Therefore, you should always ask for help.
To alleviate muscle soreness and fatigue, always stretch your abdominals before and after a workout.
You can do so by resting your back on an exercise ball or workout bench, then stretch your arms over and behind your head until you feel a good stretch on your abdominals.
Hold the position for about ten to twenty seconds.
Do not be discouraged if you are not achieving instantaneous results because it is easy to get caught-up in all the marketing gimmicks.
It also doesn’t help that everywhere you cast your eyes all that you can see are people walking around with ripped bodies.
Wrapping it up…
Work at your own pace.
The last thing you need is a trip to the doctors’ office with an irreparable injury.
Keep your diet in check, consume enough protein and appreciate the little milestones that you make along the way.
Hopefully you take action and these workouts help you with your lower ab workout.