The Most Effective Exercises For
Lower Abdominal Muscles
With proper exercises for lower abdominal muscles, any result is possible to obtain if you work hard enough.
For most people, the single biggest part of the body that they struggle with is the lower abs. The lower abs are the one area that most people tend to store a great deal of body fat, so when it comes to reaching ultimate levels of leanness, it's also the last area of the body to give up the stored body fat as well.
Fortunately, if you know the most effective exercises for the lower abdominal muscles, this problem doesn't need to factor into your life any longer. Let's take a look at the best movements that you must start including in your workout immediately.
Exercises For Lower Abdominal Muscles #1:
Lying Weighted Leg Raises
The very first of the exercises to remember are lying weighted leg raises. This is a great exercise for really targeting the fibers deep towards the lower back region as well since not only will you be focusing on bringing the legs up towards the ceiling but you'll also need to focus on pressing the lower back into the floor.
If you need to when you first start doing these you can place the arms directly under the back and make sure that the lower back is firmly pressing into the ground. Some people need this feeling of pressure against their hand before they realize they are doing things correctly.
Whatever is needed for you to correctly get the feel of performing the movements, just be sure that you're focusing on always tensing the muscles to perform the action correctly.
Exercises for Lower Abdominal Muscles #2:
One Leg Plank
Second, the next exercise that you should be focusing on to firm this area is the one leg plank. Most people are already including the plank as part of their workout program but once this gets to easy, then the fastest way to boost the intensity is to lift one leg directly off the floor and balance in that position.
Since the smaller base of support you have the more you'll call the ab muscles into play, this proves to be an incredibly effective way to further challenge the working muscles.
Exercises For Lower Abdominal Muscles #3:
The Bicycle
Third, another great exercise to perform is the bicycle. This exercise is a good one for working the obliques, but more than that, if you focus on making sure that the legs stay lifted up off the floor as best as possible, you're also going to challenge the lower abs as well.
This fact makes it one of the more challenging exercises to do if you are completing it properly. Most people aren't able to maintain that constant tension in the lower ab muscles however, which then means they don't keep the lower legs elevated off the floor.
The exercise will still certainly work despite this fact, it just won't be nearly as effective.
Exercises For Lower Abdominal Muscles #4:
Hanging Sit-Ups
Finally, the last exercise that you should be adding to your program is hanging sit-ups. This is the more extreme approach and only for those who already have very strong ab muscles however.
What you are to do is hang the legs off a bar and then let the body hang down so that you're completely upside down.
From there, slowly crunch upwards so that the chest is coming up to the knees as close as possible. You'll require a great deal of strength do this so if at first you can only come halfway up, that's fine. Keep working at it and in time, eventually you'll be able to crunch the whole way up.
When you do reach the top, pause for a very brief moment and then lower yourself back down again. You may only be able to complete two or three reps at a time otherwise you may find you're using momentum too much.
Aim to perform multiple sets of this exercise with just a few reps in each set and you'll be on your way for results.
So keep all of these movements in mind. If you can get them into your program on a regular basis and always ensure that you are maintaining direct focus on tensing the stomach, you'll see great benefits from these exercises for the lower abdominal muscles.
