For many people having a well-developed and defined set of lower abs is an important goal to achieve. However this can be difficult to achieve so you need to make sure you are doing the right exercises that will target this area properly and give you an effective lower ab workout
At this point I just want to state that we can’t simply isolate any portion of the abdominal region. In exercise, the whole abdominal portion works together as a single unit and not as independent parts. We can only place more emphasis on certain muscles by changing our body movements..
So with this in mind here are 3 lower ab exercises that will give you a very effective workout.
To get the most from this workout then do them back to back with no rest between each exercise.
Stability Ball Ab Rollout – Begin by kneeling on a mat with your hands on the ball and your body upright. From here allow your body to fall forward as you roll the ball out slowly as far as you can keeping your back straight throughout the motion. Hold for a count of 3 seconds, stretching your abs, and return to the starting position keeping your abs contracted throughout the movement. Try to do a total of 10 repetitions for this exercise. This is a really good lower ab
Hanging Leg Raises- Hang from a pull up bar with legs together and abs contracted. Then slowly bring your knees to chest. Pause at the top of the movement then slowly lower the legs back down. For maximum effect try not to move your body and keep the legs together. Abs should be in a braced state for the whole movement. For extra resistance try holding a medicine ball between your legs Do 10 quality reps.
If you don’t have access to a pull up bar or any other similar piece of equipment then I recommend doing the following exercise
Straight Leg Raise on a bench – Sit on a bench then outstretch your legs. Lean back slightly so your abs are engaged and keep hold of the bench. Keeping the abs tight elevate your legs as high as possible while keeping them straight. When you get to the top of the movement pause then lower them down with control. If your not able do this properly then bend your legs until you can. However to get the most from this exercise make sure the legs move up and down and the knees don’t come up to your chest. 10 strong slow reps please.
Stability ball jack-knives – For those of you just starting to do this exercise have your shins on the stability ball and your elbows on a bench with your body straight in a plank like pose. Contract your abs and bring your knees up to your chest or as far as you can while controlling the ball and then push the legs back out again until they fully extended.
To get the maximum effect of this exercise try to keep your hips as low as possible throughout the whole of this movement. Do 10 reps
When you can do this exercise comfortably then have your hands on the floor and control the ball with your feet and not your shins.
I like to do 3 circuits of these with a 30 second rest between each one to really fatigue the muscles.
Lets not forget here we can do a lower abs workout like this every day but if we still have too much body fat we are not going to see the results. Hence, before starting out on any ab workout program, make sure you’re diet is clean and controlled and that you are doing enough high intensity and resistance training to burn off the belly fat.
This lower ab workout will give you the results you want but only if you use it along with these other factors If you don’t do this then you simply won’t be able to achieve your desired goals.
Get this right and you will own a set of lower abs that will make everyone green with jealousy.
