Abdominal muscles have upper and lower areas. Unfortunately doing exercises for the lower abdominal muscles isn’t as simple or easy as using the upper muscles. This is because, like the triceps muscles, lower abdominal muscles aren’t worked well during daily activities. Because of this, doing exercises specifically to target these muscles can be difficult and leave you a bit sore the first couple of times.
Although they aren’t used frequently, lower abdominal muscle exercises should be included in any program. They are important for spinal stability and injury prevention.
There are basically 2 different abdominal muscles that require exercise and work. The first is the Rectus Abdominus, which runs vertically and is responsible for holding the pelvis up. The second is the Transverse Abdominus and runs underneath the Rectus Abdominus and is responsible for holding the belly button inward.
Doing lower abdominal muscle exercises require more concentration and muscle control than doing exercises for the upper abdominal exercises. Because of this, most people inadvertently cheat by using some of the accessory muscles such as the hip flexors and lower back muscles. You’ll understand more when you are doing the exercises and feel the strain in your lower back.
If you are looking for a six pack you won’t get it by doing more abdominal exercises. You first will have to get rid of the layer of fat covering your muscles through cardiovascular exercise and proper nutrition. That, along with the proper upper and lower abdominal muscle exercises, will give you the strong mid-section you are striving to get.
Some tips for lower abdominal muscle exercises:
- You should feel the lower abdominal muscles working. If you feel other muscles working, then stop , reposition and try again.
- You should never feel pain in your lower back. If you feel pain it means your abs aren’t strong enough or you aren’t doing the exercise right.
- As with any other exercise do these with control and slowly.
- Always think quality or quantity. These exercises aren’t about increasing the repetitions but using the correct muscles and working them correctly.
- Remember to breath! Because many lower abdominal muscle exercises require the muscle to be contracted, you may be tempted to hold your breath. Inhale while the muscles are relaxed or lengthening and exhale while they are contracted.
The first exercise involves strengthening the Transverse Abdominal muscle to enable you to move on to more difficult exercises. This should be done lying flat on your back or on your knees so you can feel yourself using the correct muscles.
Pull your belly button in as much as possible just using the lower abs. Hold this for a count of 10 and repeat it up to 10 times. When you can’t feel the muscles contracting any longer or you realize other muscles are being used you should stop. When this becomes easier and you can hold the contraction for up to 2 minutes move on to more difficult exercises.
Another basic lower abdominal muscle exercise is an exercise that flattens your lower back against the floor. Relax as much as possible. Activate your lower abdominal muscles and flatten your back until the space between your lower back and the floor decreases. Let the legs relax as much as possible and use your lower abdominal muscles to lower the lower back. Hold this contraction for 10 seconds and slowly progress to holding for 1.5 to 2 minutes.
The Plank is an exercise commonly used in plyometrics. It will help to develop core stability and work the upper and lower abdominal muscles. If you feel any pain you should stop. This means your muscles aren’t strong enough to perform the exercise and you should go back and complete the first two until you can hold them for 2 minutes. Start on the floor on your knees. Lower yourself to the ground on your elbows and on your toes as if you were doing push ups. Bring your body up off of the floor in a straight line. Try to stay as straight as possible without elevating or dipping your lower back. Start by holding this for 20 seconds and doing 1-3 sets while increasing your endurance over time.
After you can do the above three you can incorporate these lower abdominal muscle exercises into your routine. Lie on your back with your lower back flat to the floor, hips bent to 90 degrees and knees bent to 90. Raise and lower your legs slowly, with control and without bouncing. Concentrate on using your lower abdominal exercises to do this movement. After you can do this 10 times for 2 sets you can add the swivel. Bring your legs to the high position and swivel your knees to the right, then to the left and bring them back down. Now bring them up again and swivel in the opposite direction.
Lower abdominal muscle exercises may be difficult but they are necessary for strong abs and a strong back.
Resources:
Muscle and Fitness: How to Get Defined Lower Abs
http://www.muscleandfitness.com/training/abs/how-get-defined-lower-abs
NowLoss: The Top 5 Lower Abdominal Exercises
http://www.nowloss.com/best-lower-abs-exercise.htm
BodyBuilding: Abdominal Exercises
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals
AceFitness: Ab Exercises
http://www.acefitness.org/acefit/fitness_programs_exercise_library_list.aspx?bodypart=1
FitDay: 5 Core Exercises to Tone Your Tummy
http://www.fitday.com/fitness-articles/fitness/exercises/5-core-exercises-to-tone-your-tummy.html#b
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