A 10 Minute Lower Abdominal Workout
Often exercise routines for the stomach neglect to work individual abdominal muscles in addition to working them as a group. A targeted lower abdominal workout, for example, is often needed for individual attention to the lower abs in order to develop them to the full potential.
There are many exercises designed specifically for working the lower stomach muscles. Before beginning these, be sure to consult with a professional and make sure to include a warm up to avoid injury.
Lower Abdominal Workout Exercise #1 : Crunchless Crunch
The crunchless crunch sounds simpler than it is. When done properly, this can be a difficult but effective exercise for toning the lower stomach muscles.
The muscles used in this exercise are not used often and it may take some getting used to in order for it to work.
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The goal is to try to pull the belly button inwards toward the spine. Lie on the stomach on a flat surface or kneel on all fours, whichever is most comfortable.
Relax and the let body become as fluid as possible. Using only the stomach muscles attempt to pull the naval in towards the spine.
Hold for a period of ten seconds. If ten seconds is simple, increase the time.
The position should be held until it can’t be felt or it feels like other muscles are doing the work, once this is achieved, released the contraction.
Lower Abdominal Workout Exercise #2 : Alternating Toe Touch
For this exercise, lie on a flat surface, such as the floor, and use an exercise mat or towel to support the spine.
While lying flat, the feet are put into the air. Use the stomach muscles to lift the shoulders off the floor with the right arm extended. Touch the toes with the right hand and then lower back to the starting position.
Repeat using the left arm extended to touch the right toes.
During this exercise, the knees should be kept in alignment and a space should be held open between the chin and chest to insure that the stomach muscles are doing the work.
Lower Abdominal Workout Exercise #3 : Sit-Up Hold
Remain on the floor for this abdominal exercise. Place the hands behind the head and bend the knees while keeping feet flat on the floor. Elbows should not be seen, keep them behind not beside the head.
Lift the shoulders off the floor using the lower abdominal muscles. Hold the position for at least ten seconds or even longer if ten is too easy. Do not use the arms or neck to help lift, make the stomach muscles do the work.
Hold for ten seconds and then repeat.
Lower Abdominal Workout Exercise #4 : Lower Back Flatten
This exercise is an evolution of the sit-up hold. It starts from the same position – flat on the floor with bent knees and flat feet.
In this exercise the goal is to push the lower back into the floor, closing the natural gap that is created by the curve of the spine. This should be done using the stomach muscles, not the legs.
The pelvic area may rotate which is not wrong as long as the stomach muscles are doing the work.
After getting the back pushed down to the floor, hold for ten or more seconds, the time held will gradually build as the stomach muscles strengthen.
This entire lower abdominal workout should take no more than about 10 mins and should be performed about 3-4 times a week for the best results.
