Best Lower Ab Workout - Lower Abdominal Exercises
It is almost everybody's dream to get that sexy, flat-as-a-plank abdomen, yet it can often appear one of the hardest parts of the body to shed pounds in.
The abs are a particular set of muscles, comprising of the higher, lower and oblique muscles, which work in synchronization with each other in order to help flexibleness and movement between the upper part of the body and the lower part below the hips.
Double Leg Lifts : Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down till they are definitely a few inches off the floor, and hold it there again for 1 or 2 seconds. Repeat 5-8 times to start with. Later, as you're feeling your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Swapping Leg Walks : Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is ninety degrees to your body. The, similarly slowly, lower it back down, till it is a few inches off the floor, while at the same time raising your left leg. Keep lifting your legs or about 8-10 times to start with. Later, as your abs get stronger, you can increase the count to 15-20 times. And, as in the prior one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches : Lie down on your back, with your hands under your butt. Lift both your legs up until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and working on your bent knees, steadily lower your legs until the undersides of your feet are just two inches off the floor. Keep your abs contracted and hold this position for a couple of seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest.
This is a rather challenging exercise, so start by doing just 3-5 reps. Later, as you are feeling yourself getting stronger, increase the reps steadily, until you can do 15-20 reps. - 17269
The abs are a particular set of muscles, comprising of the higher, lower and oblique muscles, which work in synchronization with each other in order to help flexibleness and movement between the upper part of the body and the lower part below the hips.
Double Leg Lifts : Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down till they are definitely a few inches off the floor, and hold it there again for 1 or 2 seconds. Repeat 5-8 times to start with. Later, as you're feeling your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Swapping Leg Walks : Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is ninety degrees to your body. The, similarly slowly, lower it back down, till it is a few inches off the floor, while at the same time raising your left leg. Keep lifting your legs or about 8-10 times to start with. Later, as your abs get stronger, you can increase the count to 15-20 times. And, as in the prior one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches : Lie down on your back, with your hands under your butt. Lift both your legs up until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and working on your bent knees, steadily lower your legs until the undersides of your feet are just two inches off the floor. Keep your abs contracted and hold this position for a couple of seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest.
This is a rather challenging exercise, so start by doing just 3-5 reps. Later, as you are feeling yourself getting stronger, increase the reps steadily, until you can do 15-20 reps. - 17269
posted by X - Men at
2:23 AM
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