Lower Abdominal Exercises

An important and sometimes neglected step in abdominal exercise routines is isolating particular muscles in the abdominal group. One of these sets of muscles that need isolation in order to be exercised properly are the muscles in the lower abdomen. A series of abdominal exercises which isolate and work these muscles. As with any exercise routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Crunchless Crunch
This first exercise is quite simple, but can be quite difficult. In essence, it is trying to pull the belly button inward toward your spine. This can be difficult, since it involves using muscles that you can not be used for activation. To start, either lie or stomach or kneel. You may want to try both ways and see what helps you feel better the performance. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button your spine. Hold for ten seconds. If the holding for ten seconds feels easy, hold for a long period. The aim is to maintain contraction until you feel, or if you feel the muscles work harder than the transverse abdominis. When you feel this, that the contraction out.

Alternating Toe Touch
You lie on a flat surface for this abdominal exercise. The plant works best, with a mat or towel to cushion spine. Lie on the floor and put your feet in the air. Extend your right arm and use your lower abs to lift shoulders off the floor. Tap your fingers the left foot with right hand, then fall down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between chin and chest.

Sit-Up Hold
While you are still on the ground, try this abdominal exercise. Bend your knees so your feet are flat on the floor and the position of his hands behind his head. Keep elbows back so you can not see - do not put them next to his head. Use your lower abs to lift shoulders floor. Hold for ten seconds. You can increase the number of seconds you have the easier. Be sure to lift with your abs and not with arms or neck.

Flatten lower back
This abdominal exercise is a natural progression of good sit-up hold, as part of the same position Basic: lying down with knees bent and feet flat. You may have noticed when you did the previous year there is a natural space between your lower back and floor, created by the curve of the spine. In this exercise, you want to use the lower abdominals to push your lower back towards the floor and eliminate this space. Try to focus in advance only the lower abdominals and not the legs. The pelvis will rotate slightly, which is fine as long as your abs are doing the work. Once you have your back flat on the floor, hold the contraction for ten seconds. Again, you must continue to build on its strength this time as the abdominal muscles and win

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