Lower Abs Workout
Most people looking to reduce their abs spend countless hours doing
crunches or spend money on unnecessary abs machines, hoping to see the
fat on their waist disappearing. But sadly, none of these things are
effective in giving you a proper lower abs workout. To notice any
changes in your midsection, you should spend time to learn a proper
lower abs workout that cannot be solely obtained by crunches, or fancy
but useless “Abs-pumping” exercises and machines. A good lower abs
workout should include proven but real exercises that target your
midsection and help in melting away the excess fat. These are some of
the most efficient lower abs workout used by strength trainers for a
Start your lower abs workout by proper stretching. This helps in
loosening and warming the muscles to prepare for the workout. Begin by
lying flat on the floor with your hands next to you. Lift your arms and
hands in so that they are immediately below your chest, just as in
“push-up” pose. Force up from the ground lifting your waist with legs
pressed firmly to the ground. Extend your legs, throw your head back,
curve your spine, and hold the stretch for nearly 10 seconds,
performing the required number of repetitions. It is an excellent
stretch to target your midsection and ensure you don’t suffer from any
cramps while performing your lower abs workout. Repeat this stretch
once you have completed your exercises, to pull and lengthen your abs
muscles. This will even out your abs and avoid giving that “scrunched
up” look that is obtained while training the abs.
The first exercise involved in the lower abs workout is the reverse
curl. To perform a reverse curl, begin by sitting on an inclined board
or bench. Lie face up on the board with your upper half torso lifted.
Now hold the sides of the boards or the feet hooks near your head for
support. Bring in your legs by flexing your hips and bending your knees
in near your shoulders. Carry on in one smooth motion till your hips
leave the board, then release slowly to allow your legs and hips to
revert to their original position. It is it essential that you
concentrate on your lower abs and your hips in this workout to perform
the maximum work involved in raising your body weight upwards. To
increase resistance you can raise the angle or tie some small weights
to your ankles.
V-sit is another exercise involved in the lower abs workout. To perform
a v-sit, begin by lying face up, flat on the floor. Keep your hands
facing downwards, completely flat and relax all the muscles. Begin the
exercise by lifting your knees and your torso simultaneously till your
hips and knees are flexed and your thighs are near or in contact with
your chest. Remain in this pose for nearly a second, then release and
lower your torso and legs back to the floor from where you commenced.
To increase difficulty in this lower abs workout, avoid keeping your
torso and legs on the floor in between repetitions. Rather keep your
torso and legs nearly an inch above the floor, all throughout.
When performing any of these exercises it is essential to remember 2
Consistency is the first key to get results. So once you have a lower
abs workout that is efficient for you, stay with it.
Another thing is avoid overdoing anything. Take one day off in between
your lower abs workout if they are sore after the previous one. This
gives them time to remove the fat, break down, and rebuild stronger
than they were previously. When choosing repetitions for the exercises,
limit then to about 10 repetitions per set, and do 3 sets per exercise.
You can change this slightly as you improve.
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