A Few Lower Ab Exercises To Try

By Vikki Cooper

While getting flat, ripped bas is the goal, some people are going about exercising their lower abs incorrectly. It is very easy to incorporate other muscles into the exercises meant to target lower abs. In order to perform these exercises correctly, there are a few things that you'll need to keep in mind.

Exercising your lower abs is not about how many reps you can do at a time. It is about really targeting the muscles and making them work. You will feel your lower abs working when you target them with the right exercises. Plus, when your lower abs begin to get tired from too much of a workout, you may start to not feel them as much. Listen to your body. Do not over strain them or you will be paying for it the next day.

One of the best lower ab exercises is this exercise for your transverse abdominal muscle . In case you're not familiar with this muscle, the transverse abdominus muscle runs horizontally around your torso just under the rectus abdominus muscle and is one of the most important of your core muscles. To do this exercise, start by kneeling on the floor. Take your palms and place them on the floor in front of you, with the surface of your palm flat against the floor. What you'll be doing here is to use your lower abdominal muscles to pull in your navel as much as you possibly can. While you do this exercise, you need to relax the rest of your body as much as you can to make your abs do the work here.

If you've just started working out, then just hold this position for ten seconds and then relax your lower abs again. The more you do these lower abs exercises, the stronger these muscles will get and the longer you'll be able to hold the position for longer, up to as long as two minutes - you should also stop if you feel other muscles involuntarily coming into play in the exercise. If you aren't sure that you're doing this exercise the right way, try laying prone on the floor and doing the same movement with your lower abs; you should be able to feel your muscles more easily while doing this exercise and you'll know if you're doing things properly.

Other lower ab exercises to try include this one which you'll start by laying flat on your back on the floor. In this exercise, you'll work your lower abs by moving your legs. During this exercise, keep your abs tightened. As soon as you can't feel your abs being tensed any longer or your lower back muscles begin to hurt, then it's time to cease the exercise. What you need to do is to keep one leg on the ground while you bend the other. When bending your leg, keep the thigh muscle in this leg at a ninety degree angle to the ground. Now use your lower ab muscles to move this leg down until your foot is touching the floor. Alternate legs and repeat, doing two or three sets of 10 reps, moving up to 15 reps as you get better at this exercise. For more of a challenge, you can straighten the raised leg to make these lower ab exercises even more effective. You can also try lowering both legs while keeping them straight. Do this exercise slowly and carefully and take care not to overdo it.

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