How To Start A Lower Ab Workout

August 19th, 2010 | by admin |

There are many people who in the pursuit of getting flat ripped abs go about their lower ab workout incorrectly, doing more harm than good. You don’t have to go at it alone though, keep reading and we’ll provide you with some helpful tips to make your ab workouts work for you!

In your pursuit for quality abs you need to make sure you’re doing quality exercises. . . the quantity doesn’t matter nearly as much. Your muscles will respond in ways you wouldn’t believe if you target specific muscle groups and make each muscle work. It will be easy to tell if you’re doing a lower ab workout correctly, because you’re going to feel it. Pay close attention to what your body is telling you beacause over doing it can cause harm to yourself rather than benefiting you.

Alright, let’s get to know the muscle you’ll be trying to target, the Transverse Abdominus. It runs horizontally under the Rectus Abdominus and is the muscle responsible for pulling your belly button in towards your spine. To target this muscle specifically you really need to try the following lower ab exercise. To begin:

Put your palms flat on the floor in front of you while kneeling down. While using your lower abs, focus on bringing in your belly button as much as possible. When you’re just beginning you may notice you have muscles you didn’t realize were there before. Start by holding the position for 10 seconds then relax. Each time you do this exercise it will become easier little by little. To make this exercise more difficult just hold it for a longer amount of time, no more than 2 minutes though.

For those of us who are just getting started and are new to all this, you can try the same technique while laying flat on the ground to make it a little easier. This position allows for more sensitivity in your ab muscles, this way you’ll have a better idea if you’re doing it right or not.

Another workout you can try has you laying on your back as part of the lower ab workout. To target your lower abs in this workout you’ll need to focus on keeping your abs tight the entire time. 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. For beginners, this exercise focuses one leg at a time, so keep one leg flat on the ground with the other lifted in a bent position, keep your thigh perpendicular to the floor while you’re at it, then while using your lower ab muscles lower your bent leg to the ground until your foot is lying flat.

Once your done working out with one leg switch sides. You will need to push yourself, just like you would with any exercise over time. To make it harder, you can straighten your leg instead of having it bent, you’ll notice the demand this small change will make on your lower abs. For more of a challenge try lifting both legs at the same time.

Be sure to focus on the quality of your lower ab workout, 10 hard contractions will do more than 50 sit-ups done incorrectly. For your workouts don’t do more than 2 to 3 sets of 10 to 15 contractions with each exercise.


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