Lower Ab Exercises Tips

We all know that typically one of the main achievments for anyone who is exercising is a flat, tight abdomin. The problem is they do not focus on the right things when exercising their abs and lower back. The majority of exercisers only hit the upper abs (the upper part of the rectus abdominis). While everyone should train all muscles of your abs and lower back (rectus abdominis, external oblique, internal oblique and transverse adominis), I am going to focus on the lower abs (the lower portion of the rectus abdominis) and then give you an example of a lower ab exercise.

Before I give you a example of a lower ab exercises I would like to give you some tips on exercising your abs. Make sure you do not feel any discomfort in the lower back. If for any reason you are experiencing discomfort you should stop the exercise and ask a personal trainer to watch your form. More than not this is the issue or you are trying to perform an exercise that is too difficult.

You need to completely contract your hip flexors when performing a lower ab exercise or you make sure that they do not contract at all. The hip flexors are the first muscle group that will contract to help you do the exercise that is targeting the lower abs. If the hip flexors are already completely contracted you are forced to use the lower abs. This is why hanging leg raises with your legs straight is a great lower ab exercise. The other way is to make sure that they do not engage at all. This takes great muscle control and practice.

Breathing is extremly important while executing the lower ab exercise. It is only natural to hold your breath. This helps your body contract your transverse abdominis to to protect the spine. You must have spinal flexion through a full range of motion to fully work your rectus abdominis. This cannot be done while holding your breath. Make sure that you breathe out while you are flexing your abs while doing the concentric part of the exercise.

Lower Ab Exercises

Make sure that you are focus on the exercise and that the right muscles are firing. To many times I see people forcefully try to perform an exercise. They are firing other muscle to do the exercise. You want to target only one muscle group. Remember it is far better to do 10 quality reps than 50 with bad form.

Pay attention to where you feel the exercise working. If your goal is to work the lower abs and feel it in your hip flexors, either you are doing the exercise incorrectly or you did not pick a lower ab exercise. If you feel it in your lower abs and half way through the lower ab exercise you lose that sensation. Either your form began to fail or your lower abs is fatigued and other muscles groups are taking over.

The Lower Ab Exercise

Ok, enough of the advice. I am sure by now you want to get to a lower ab exercises. This lower ab exercise is called the Alternating Leg Raises. To do the exercise, start by lying on your back with your hands underneath your butt. This will prevent you from raising up the lower back that may cause stress on the lower back. Brings both legs up so they are about 10 inches off the ground. Now raise one of the legs up so that it is at a 90 bend at the hip. From this point simple lower the one leg down and raise the other up simultaneously. Repeat this motion until the lower abs is fatigued.

I know that these are all little things, but it is in the details that brings the best results. Try these tips out for a few weeks and then decide if it a difference.  For more exercises and tips visit Lower Ab Exercises.

Make sure you check the Tight Abs home page for the getting the most efficient methods for cutting and losing weight.

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