2 Lower Ab Exercises in 20 Minutes Help Sculpt a Set of 6 Pack Abs
So you think that it's impossible to get some amazing looking lower abs unless you work out for hours at a time and do thousands of sit-ups? Think again.
In less than 20 minutes a day and using only 2 lower ab exercises you can craft a perfect set of lower abs in no time at all.
It is important to point out that focusing just on these ab muscles and performing these 2 exercises which are described below will not get you a complete set of 6-pack abs.
In order to get a complete set of 6-pack abs, you will have to perform individual exercises for each set of the abdominal muscle groups.
However, to get a good start on the 6-pack try focusing on the lower abs first.
In fact, it will be necessary to have a strong set of fit, lower ab muscles in order to achieve a sculpted 6-pack set of abs later on.
As you perform the two lower ab exercises described below, please remember that you must provide focus to the exercises and pay extra close attention to the lower ab muscles that you will be working out.
The muscles being targeted are called the transverse abdominus muscles and they are the group of ab muscles which run across your lower tummy area and are actually underneath another set of ab muscles called the rectus abdominus muscles.
When performing these two exercises for the lower abs, focus on the muscles pulling your stomach in toward your spine.
The first lower ab exercise is performed by getting down on the floor on your hands and knees.
The exercise involves pulling your belly button in towards your spine as much as you can concentrating on using only your lower abdominals.
To keep the focus on the lower ab muscles, relax the rest of your body as you perform the exercise.
When first starting out with this exercise try holding the position for 10 seconds (counting one Mississippi, two Mississippi, three Mississippi and so on to 10), then relaxing the muscle group and repeating the exercise remembering to not over work the muscles as stated above.
As your body gets used to this exercise you should increase the hold time from 10 seconds just until you can no longer feel it in your abs and no longer than 2 minutes.
You should not feel any other muscles contracting while doing this exercise, otherwise you won't be targeting the correct muscle group.
When in doubt about whether you are performing this exercise correctly, just lay face down on the floor to perform the exercise.
In this position, you will be able to better feel your lower ab muscles being worked than in the other position.
Plus, it will help to insure you are focusing the movement solely on the lower abs.
Try performing this exercise in 2 to 3 sets with a maximum of 10 to 15 repetitions for each set, and within a 10 minute time period.
The second exercise which concentrates on exercising the lower abs involves lying on your back while lying on the floor.
The movement will involve your legs and again it is extremely important to concentrate on keeping your lower abs tight throughout the exercise movement.
Keep in mind that if you stop feeling the tightness in your lower abs while doing this exercise or if you begin to feel pain in your lower back, then you should stop performing the workout exercise.
Start this workout in a laying position on your back and placing one leg on the floor straight out while the other leg is in a bent position but raised in the air such that the thigh muscle is perpendicular to the floor.
As a reminder, focus on using your lower abs throughout the exercise movement.
Begin by lowering your bent leg to the ground until your foot reaches the floor.
Alternate this exercise with the other leg and then go back and forth between both legs.
The more you do this exercise, the easier it will become.
When it becomes easy to perform, you can increase the intensity of the exercise by straightening out the bent leg and lowering the leg until your heel reaches the floor.
To increase the intensity even further, try using both legs, in a straight position starting on the floor and raising them approximately 24 inches off the floor before lowering them in unison until their heels reach the floor.
The trick with this exercise is to stay focused and do it slowly paying close attention to working only the lower abs.
It is suggested to perform 2 to 3 sets with a maximum of 10 to 15 repetitions for each set within a 10 minute time period.
Once you get used to performing both of these exercises, considering doing a mix and match or alternating these two exercises in sets to provide yourself with variety in a workout routine.
Mixing it up also helps to keep the body guessing and developing stronger ab muscles.
Remember to stay focused and work those lower abs in isolation and soon you'll begin to see the results you are looking for.
By staying focused and targeting the lower abdominals, you'll end up crafting the muscles you've desired for quite some time.
In less than 20 minutes a day and using only 2 lower ab exercises you can craft a perfect set of lower abs in no time at all.
It is important to point out that focusing just on these ab muscles and performing these 2 exercises which are described below will not get you a complete set of 6-pack abs.
In order to get a complete set of 6-pack abs, you will have to perform individual exercises for each set of the abdominal muscle groups.
However, to get a good start on the 6-pack try focusing on the lower abs first.
In fact, it will be necessary to have a strong set of fit, lower ab muscles in order to achieve a sculpted 6-pack set of abs later on.
As you perform the two lower ab exercises described below, please remember that you must provide focus to the exercises and pay extra close attention to the lower ab muscles that you will be working out.
The muscles being targeted are called the transverse abdominus muscles and they are the group of ab muscles which run across your lower tummy area and are actually underneath another set of ab muscles called the rectus abdominus muscles.
When performing these two exercises for the lower abs, focus on the muscles pulling your stomach in toward your spine.
The first lower ab exercise is performed by getting down on the floor on your hands and knees.
The exercise involves pulling your belly button in towards your spine as much as you can concentrating on using only your lower abdominals.
To keep the focus on the lower ab muscles, relax the rest of your body as you perform the exercise.
When first starting out with this exercise try holding the position for 10 seconds (counting one Mississippi, two Mississippi, three Mississippi and so on to 10), then relaxing the muscle group and repeating the exercise remembering to not over work the muscles as stated above.
As your body gets used to this exercise you should increase the hold time from 10 seconds just until you can no longer feel it in your abs and no longer than 2 minutes.
You should not feel any other muscles contracting while doing this exercise, otherwise you won't be targeting the correct muscle group.
When in doubt about whether you are performing this exercise correctly, just lay face down on the floor to perform the exercise.
In this position, you will be able to better feel your lower ab muscles being worked than in the other position.
Plus, it will help to insure you are focusing the movement solely on the lower abs.
Try performing this exercise in 2 to 3 sets with a maximum of 10 to 15 repetitions for each set, and within a 10 minute time period.
The second exercise which concentrates on exercising the lower abs involves lying on your back while lying on the floor.
The movement will involve your legs and again it is extremely important to concentrate on keeping your lower abs tight throughout the exercise movement.
Keep in mind that if you stop feeling the tightness in your lower abs while doing this exercise or if you begin to feel pain in your lower back, then you should stop performing the workout exercise.
Start this workout in a laying position on your back and placing one leg on the floor straight out while the other leg is in a bent position but raised in the air such that the thigh muscle is perpendicular to the floor.
As a reminder, focus on using your lower abs throughout the exercise movement.
Begin by lowering your bent leg to the ground until your foot reaches the floor.
Alternate this exercise with the other leg and then go back and forth between both legs.
The more you do this exercise, the easier it will become.
When it becomes easy to perform, you can increase the intensity of the exercise by straightening out the bent leg and lowering the leg until your heel reaches the floor.
To increase the intensity even further, try using both legs, in a straight position starting on the floor and raising them approximately 24 inches off the floor before lowering them in unison until their heels reach the floor.
The trick with this exercise is to stay focused and do it slowly paying close attention to working only the lower abs.
It is suggested to perform 2 to 3 sets with a maximum of 10 to 15 repetitions for each set within a 10 minute time period.
Once you get used to performing both of these exercises, considering doing a mix and match or alternating these two exercises in sets to provide yourself with variety in a workout routine.
Mixing it up also helps to keep the body guessing and developing stronger ab muscles.
Remember to stay focused and work those lower abs in isolation and soon you'll begin to see the results you are looking for.
By staying focused and targeting the lower abdominals, you'll end up crafting the muscles you've desired for quite some time.
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