Lower Ab Workouts
Knowing the best lower ab workouts can save you a lot of time when training for your six pack abs. It can also prevent you from injury as most lower ab workouts are poorly designed that may cause lower back pain if execute wrongly.
In this article, I am going to show you 2 of the best lower ab workouts that you could use to get your lower abs defined.
Before you get into the best lower ab exercises, you need to understand that by using the best lower ab workouts alone won’t get your abs defined until you lose the layer of fats above it. Some of the training I recommend for fat loss is high intensity training and major muscle strength training.
However, if you have a high percentage of body fat, do not worry. You still can do these lower ab workouts concurrently with the fat loss exercises. This is because the lower ab workouts I am going to show you will not only helps in getting the lower abs definition but also helps to develop deeper abdominal muscle (core) which is very important.
Here are some points to take note before you start your lower ab workout
First, listen to your body signal, if you encounter pain or discomfort especially at lower back region, stop your ab exercise and ask for trainer help.
Second, do not rest too long between sets of lower ab workouts. Training abs and other muscle group is slightly different; we concentrate on interval isometric training when comes to abs exercises.
Third, as with all other abs exercises, keep the movement slow. Excess momentum can cause you to lose proper form and may lead to low back injury.
Fourth, you need to exercise frequently on the lower abs area. Your lower abs is the easiest area to lose its definition if you stop working on it. Try to set aside time for lower ab workouts when you are doing your exercise routine.
Below will be 2 of the best lower ab workouts that I recommend. On my another article, how to work lower abs, I had already recommended one of the best lower ab workouts. So I will skip that and concentrate on the other 2 best lower ab workouts.
Lower ab workouts # 1 – Decline Reverse Crunch
The starting position
Start the workout by lying on your back on a decline bench, holding the top of the bench. Make sure that the starting position is comfortable and try not to slip down as it may cause shoulder pain.
Next, lift up and hold your legs parallel to the floor. Try to keep your knees and feet as close as possible to reduce unnecessarily movement which may cause injury.
As you are maintaining your starting position, slowly contract your abs and bend your knees towards your chest by moving your pelvis up toward your head. Exhale when you contract. Maintain in the position for at least 3 seconds and slowly lower your legs to the starting position maintaining constant tension at the abs area. Make sure that you are using your abs to do the work and not momentum or upper body strength.
Repeat the first set workout for 15 repetitions, and the second set for 12 repetitions and third for 10 repetitions. Rest for 2 minutes in between set. Stretch well when you are resting.
Common mistake and tips
When doing the workout, the most common mistake is arching your back. Try at all time not to arch your back as arching your back takes the focus off the abs and may cause lower back injury.
This is page 1 of 2 of Lower Ab Workouts. In the next page, I will show you the other best lower ab workouts that you can do at home: Lower Ab Workout (Page 2)
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