A Workout That Targets Your Lower Ab
For many of us when we think of how being in shape is suppose to look it usually involved getting flat, ripped abs. While that may be the goal for many folks, usually they are going about their lower ab workout all wrong. Keep reading and we’ll go over a few helpful tips you can incorporate into your next workout regimen.
First, let’s make one thing perfectly clear… when it comes to building muscle it isn’t about the quantity of your reps, it’s all about the quality. The key is to target specific muscle groups and make each muscle work during an exercise. When you’re doing a lower ab workout you’ll know you’re doing it right, because you’ll feel it. Make sure you listen to your body though… doing too much of a workout out can leave you burned out and wishing you had never done it in the first place!
Alright, let’s get to know the muscle you’ll be trying to target, the Transverse Abdominus, which runs horizontally under the Rectus Abdominus and is the muscle responsible for pulling your belly button in towards your spine. For this muscle there is a great lower ab workout that targets it specifically.
Basically, you start by kneeling on the floor with your palms flat on the floor in front of you. Then focus on pulling your belly button in as much as you can while using your lower abs. When you’re just beginning you may notice you have muscles you didn’t realize were there before. To start, try holding the position for 10 seconds then relax. Over time the exercises will become easier, but make sure however that you’re always pushing yourself to make it a workout. Once your muscles get use to the exercise try extending the amount of time you hold the contraction, however never go longer than 2 minutes. For beginners unsure about their technique try lying flat on the floor and follow the same motion as previously mentioned. This position should allow for you to feel your lower abs better and you can make sure you’re doing the motions right.
You have to toss up your workout to keep it effective, so here’s another lower ab workout that you can try by lying on the flat of your back. The goal is to use your own legs as weights that can be used to target your lower abs. Make sure you keep your abs tight throughout the entire exercise. You’ll be able to tell when your muscles start to wear out as you stop feeling the tightness in your abs. If you feel pain, stop the exercise.
To start leave one leg flat on the ground and bend the other, then by using your lower abs move your bent leg until your foot touches the floor all while keeping your thigh perpendicular to the ground. Try and work both legs equally with this exercise. The same rule applies to this workout as the one previously mentioned, as it becomes easier ramp up the intensity. To make it harder, try straightening your leg. This will increase the demand on your lower abs. For more of a challenge try lifting both legs at the same time.
Remember it is all about quality not quantity, and you need to perform these lower ab workouts slowly, while staying focused. Don’t go any more than 2 to 3 sets of 10 to 15 reps with each exercise.
