Fitness From the Pro

Lower abdominal muscles are little bit harder to train and isolate. By performing lower abdominal exercises it requires more concentration. Remember the abdominals’ main purpose is for spinal stability for your back. When executing lower abdominal exercises there doesn’t have to be a huge range of motion. I always remind my clients that, ” I would rather you do a few really good ab exercises than alot of really bad ones.” This same advice I offer to you my friend.

Let’s start out with the proper form. Whenever you do abdominal work, please ensure that your lower back is pressing into the mat. That happens by tilting your pelvis up a bit and pulling your belly button in deep to your spine. As soon as you start to arch your back, the lower abdominals will disengage. It is important to be mindful of your form!

I’m not sure what this exercise is called but it’s a good one.

• Lay supine. Lower back is imprinted into the mat.
• Cross your right leg over the left leg as if you were going to bring your shoulder to opposite knee.
• Instead of twisting, lift both legs off the floor bringing them into your chest and lift the upper body to meet your knees.
• After the crunch, lower the left toe to the floor and crunch again, bringing your legs to the chest. If your back arches while you’re lowering your legs, stop where you start arching and don’t lower the legs any deeper.
• Exhale as you pull your knees in and inhale as you tap the toe.
• Switch legs and repeat.

Another excellent lower abdominal exercise is Leg Lowering:

• Lay supine. Lower back is imprinted into the mat.
• Lift your legs and bend the knees 90′ degrees.
• To protect the lower back, make fists with your hands, palms down, shoulder width apart and place them under your butt, so your butt can rest on the wrists.
• Keep the knees together and bent, point the toes, lower your legs so the toes tap or almost tap the floor and lift the legs back to 90′ degrees.
• If your back arches before you tap the toes, then stop! Don’t lower the legs any further till the lower abs get stronger.
• Repeat for 12-15 times.

Last, but not least of our lower abdominal exercises is the Reverse Curl:

• Lay supine. Lower back is imprinted into the mat.
• Extend the legs straight up to 90′ degrees, so your body looks like an ‘L’
• Place your arms alongside of your body, palms down.
• From y0ur lower abdominals push your legs toward the ceiling, lifting your hips up off the floor. Lower the hips back to the floor and repeat.

Here are 3 comprehensive lower abdominal exercises I hope you find helpful for strengthening your lower abs!