6 Pack Abs - Exercise Those Lower Abs
Lower ab muscles can be one of the more difficult muscle groups to build.
Below I have outlined some of the best lower ab exercises to perform which should help you in preventing the usual back ache and pain associated with most ab exercises out there.
Before we get started I would just like to stress that one should not expect to achieve 6 pack abs purely by performing the exercises mentioned below.
In addition to exercising you will need to be eating correctly and essentially following a fat loss diet that works.
Without shedding that extra layer of belly fat you will never expose those abs no matter how many exercises you perform (See the end of this article for a resource link on a complete list of foods which you should be sticking to.
) I have specifically selected lower ab exercises which do not require gym equipment and may be performed in the comfort of your own home.
Hip Raises Start this one off by lying on your back with both hands at your sides and your knees bent.
Make sure that both feet are at least two inches off the ground.
Now lift your hips (pelvis) up and bring your knees up toward your chest area.
When you reach the point where you cannot bring your knees up anymore, contract your abs and hold this position for roughly two seconds.
Now revert to the starting position and repeat this process until failure.
Foot Reach Start off by lying on your back and stretching your legs out in front of you with your feet about 12 inches above the ground.
Make sure your head is in a neutral position and leave a bit of space between your chin and chest.
With your chin leading the way, now reach with your hand to your opposite foot while contracting your abdominals and raising your shoulders a few inches off the floor.
Return back to the starting position and then reach for the other foot this time.
Repeat this process until failure.
Leg Raises (my personal favorite) This one targets the lower abs nicely and you should really feel those abs burn!Once again start off by lying on your back with your legs stretched out in front of you.
Make sure that your feet are about 6 inches above the ground and that your lower back remains flat on the ground.
Lift your head up slightly and look down at your feet so you can see what's going on.
Now lift your feet together to about 20 inches off the ground, and then lower them back to the 6 inch position and hold for roughly 2-3 seconds.
Repeat this process until failure.
It's crucial that you perform the correct exercises as it's easy to damage one's back and spine while performing ab exercises.
There are so many exercises out there that simply result in and back ache and pain, so please be cautious about what you read.
Below I have outlined some of the best lower ab exercises to perform which should help you in preventing the usual back ache and pain associated with most ab exercises out there.
Before we get started I would just like to stress that one should not expect to achieve 6 pack abs purely by performing the exercises mentioned below.
In addition to exercising you will need to be eating correctly and essentially following a fat loss diet that works.
Without shedding that extra layer of belly fat you will never expose those abs no matter how many exercises you perform (See the end of this article for a resource link on a complete list of foods which you should be sticking to.
) I have specifically selected lower ab exercises which do not require gym equipment and may be performed in the comfort of your own home.
Hip Raises Start this one off by lying on your back with both hands at your sides and your knees bent.
Make sure that both feet are at least two inches off the ground.
Now lift your hips (pelvis) up and bring your knees up toward your chest area.
When you reach the point where you cannot bring your knees up anymore, contract your abs and hold this position for roughly two seconds.
Now revert to the starting position and repeat this process until failure.
Foot Reach Start off by lying on your back and stretching your legs out in front of you with your feet about 12 inches above the ground.
Make sure your head is in a neutral position and leave a bit of space between your chin and chest.
With your chin leading the way, now reach with your hand to your opposite foot while contracting your abdominals and raising your shoulders a few inches off the floor.
Return back to the starting position and then reach for the other foot this time.
Repeat this process until failure.
Leg Raises (my personal favorite) This one targets the lower abs nicely and you should really feel those abs burn!Once again start off by lying on your back with your legs stretched out in front of you.
Make sure that your feet are about 6 inches above the ground and that your lower back remains flat on the ground.
Lift your head up slightly and look down at your feet so you can see what's going on.
Now lift your feet together to about 20 inches off the ground, and then lower them back to the 6 inch position and hold for roughly 2-3 seconds.
Repeat this process until failure.
It's crucial that you perform the correct exercises as it's easy to damage one's back and spine while performing ab exercises.
There are so many exercises out there that simply result in and back ache and pain, so please be cautious about what you read.
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