Lower Ab Exercises

The advantages of lower ab exercises are numerous – along with the flat stomach that will be the envy of your friends, you will also be achieving better health (by reducing your body-fat levels). In addition, you will be strengthening your spine, and preventing lower back problems, which can be delibilitating.

Remember that neither exercise nor a healthy diet can help you achieve your goal, if used in isolation. Your aim must be to include a reduction in bodyfat, a healthy diet (and that of course includes healthy portions), good lower ab exercises, and a good posture. If you ignore any of the above factors, it will take you much longer to achieve the results, and you may not see them at all.

You should follow a good program of lower ab exercises, after having seen a fitness trainer who would assess your particular needs and physical condition. In order to reduce bodyfat, you should embark on a workout session 3 times per week, which would include cardiovascular exercise. This will help kick start your metabolism and get the ball rolling. To help you lose weight remember to include sufficient protein in your diet – and don’t expect instant results – the tummy fat is often the hardest to lose! But with persistence, and the right program, it will go.

One of the first exercises you need to do is to tighten your stomach muscles by pulling your belly button towards your spine. The best positions for this are either lying face down on the floor, or in the yoga “cat” position – on your hands and knees. Start by pulling your belly button towards your spine to the count of 10, then slowing releasing it. You should be able to repeat this 10 times initially, and longer as you master the technique. You should aim to be able to hold this for up to 2 minutes – then you know you are ready for more advanced exercises. This will help strengthen your deepest abdominal muscle (the transverse abdominus) and you will find it helps your posture by strengthening your lower back muscles. Always, when doing this type of exercise – remember to breathe evenly. Don’t hold your breath for the time that you are doing the exercise!

Another good lower ab exercise is called the Plank. This works the lower abs as well as the lower back at the same time. Lie facing the floor, with your elbows on the ground and your shoulders above your elbows. With your arms and feet (which are in a push up position) supporting your body, lift your body off the ground, staying as straight as possible from your ankles to your shoulders. Hold this as long as is comfortable, all the while pulling your belly button towards your spine. Repeat 10 times, and once your muscles are strengthened, extend the plank position for up to 1 minute, slightly more if possible.

Of course, if you have a lower back injury, don’t do exercises that are too advanced. Start with exercises that don’t put too much strain on your back (or other injured part of your body) and listen to your body! Discontinue exercises if they cause pain. Consult a medical professional, and confirm with your fitness instructor that these exercises are in fact suitable for you in your condition.

When doing lower ab exercises, you should feel the lower abs working harder than the other muscles. Don’t overwork the muscles. Again, listen to your body. These exercises are not designed to break records – do fewer exercises thoroughly, rather than trying to hit another record by doing another 10, or another 100. Do them properly, and they’ll work properly.