The Importance of Lower Abdominal Workouts

If your goal is to whip your abdominals into the best possible shape, one of the first steps is to create a strategic exercise plan to target all of the muscles in that area -- not just the obvious ones. Too often, people spend all of their time on standard crunches. While these are important for toned abs, they’re only part of the equation. Regular crunches work only the top portion of the Rectus abdominis and Transversus abdominus, neglecting the obliques and the lower abdominals.

What are all of these muscles, anyway? The Rectus abdominis and Transversus abdominus are the two main muscles that run down the middle of the stomach. The oblique muscles run along the sides of your torso. Perhaps the most challenging area of the midsection to tone is the lower abdominals. The lower abdominals are not a separate muscle, but an extension of the Rectus abdominis that connect to the bones of your pelvis. When your lower abs are toned, you’ll enjoy more strength and stability in your hips and lower back.

There are a variety of effective exercises that target the lower muscles of the Rectus abdominis:

• Pelvic Tilt: Begin by lying on the floor on a mat. With your knees bent, keep your feet flush against the floor and rest your arms at your sides. While contracting your abdominals, tip your pelvis upward toward your head, keeping your back flat against the floor. Hold this for as long as you can, then return to the starting position and repeat.

• Reverse Abdominal Crunches: Begin by lying on a mat with your back flush against the floor and your arms at your sides. Lift your feet until your thighs are parallel with the floor. With your chin tucked in, slowly raise your knees to your chest, contracting your lower abdominals as you perform the motion. Return to the starting position and repeat.

• Decline Abdominal Crunches: Begin by lying on your back on an inclined bench, with your head at the lower point and your feet anchored at the higher end. Place your fingertips loosely behind each ear. Slowly raise your torso, making sure to use your lower abdominals to perform the work. After returning to the starting position, repeat for the desired amount of repetitions.

• Flat Bench Abdominal Leg Raises: Begin by lying on your back on a flat bench with your lower legs (from the knee down) hanging off the end. Anchor your hands by gripping the edge of the bench behind your head. Without bending your knees, slowly raise your legs as high as you can, contracting your lower abdominals as you go. Lower your legs back to the starting position and repeat.

• Medicine Ball Leg Raises: This is an advanced exercise, designed for those who have already obtained relatively toned lower abdominals. While holding a light medicine ball in both hands, lie on your back on a mat with your arms stretched out over your head and your legs stretched out straight in front of you. Slowly and deliberately lift your upper body in a crunch, while raising your feet up as close to your hands as possible. Place the medicine ball in between your feet and return to the starting position. Continue to perform crunches, switching the placement of the ball each time.

 Digg This Article |  Submit To Stumbleupon

Top Ab Training Guides: