Lower Abs Workout
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Welcome to Free Fitness Gym's lower abs workout. We will dedicate our time over the next coming months to bring you some great lower abs workout videos. Working the lower abs is very important in building a nice flat and toned stomach. A lot of people especially regular fitness enthusiasts neglect their lower abs and the result is often a slightly sticking out stomach otherwise known as a 'pot belly'. When we work the lower abs we are able to tighten the lower stomach muscles to help draw the 'gut' inwards to achieve the flat stomach. Regular sit up work is great for the main core muscles, but will not really target the lower abs. This is why we need to look at some different type of exercises that may be new to you. Working the lower abs is very easy to do and does not take a lot of time.
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5 Minute Lower Abs Workout
This lower abs workout is 5 minutes long which is a good amount of time to dedicate to the lower abs if this is your problem area, or if
you simply want to improve on lower core strength. The lower abs muscles help us to lift the legs up and work with hip flexors for a
great deal of body movements. When we do a lower abs workout, it can often be felt in the lower back and this is probably the biggest
complaint when it comes to lower abs work. As we strengthen our core muscles we are able to better support our back, and if we neglect our core muscles then the lower back will suffer. The best advise before starting a lower abs workout is to take things nice and slow, do the exercises that you feel you can do without too much discomfort, and be regimented in your training regime and don't allow a week to go past without doing some core and lower abs work. Over time the lower abs will strengthen and the lower back discomfort will start to go away. A common phrase used with exercise is 'No pain, no gain', and this is perfectly suited to lower abs workouts.
you simply want to improve on lower core strength. The lower abs muscles help us to lift the legs up and work with hip flexors for a
great deal of body movements. When we do a lower abs workout, it can often be felt in the lower back and this is probably the biggest
complaint when it comes to lower abs work. As we strengthen our core muscles we are able to better support our back, and if we neglect our core muscles then the lower back will suffer. The best advise before starting a lower abs workout is to take things nice and slow, do the exercises that you feel you can do without too much discomfort, and be regimented in your training regime and don't allow a week to go past without doing some core and lower abs work. Over time the lower abs will strengthen and the lower back discomfort will start to go away. A common phrase used with exercise is 'No pain, no gain', and this is perfectly suited to lower abs workouts.
Lower Abs Workout Breakdown:
-Sideways scissor kicks
-Supported crunch
-Scissor kicks
-Knee ups
-Leg extensions
-Sideways scissor kicks
-Supported crunch
-Scissor kicks
-Knee ups
-Leg extensions
For the Sideways scissor kicks sit on your hands as performed in the video, and if you can try and keep heads off the ground looking towards feet. This will help to strengthen neck muscles at the same time. Make sure you keep breathing throughout each exercise and engage the lower core muscles throughout. Do not let the lower abs relax because the lower back will be forced to take the strain.
For the supported crunch try to keep the angle constant in the knees and raise the bent legs by working the lower stomach muscles. Keep breathing throughout and focus on good technique. The upper body can move forward and backwards a little if you find it comfortable to do so.
Scissor kicks are similar to the sideways scissor kicks, sit on the hands and focus on engaging the lower abs throughout as well as your breathing.
Knee ups are similar to the supported crunch. Focus on engaging the lower core muscles, keep the angle in the knees the same throughout (approximately 90 degrees), and focus on breathing. Breathe out on the hard part of the exercise, ie when raising the legs, and breathe out when lowering the legs. Make sure you lower the legs under control to keep the tension in the lower abs.
Leg extensions may be felt in the lower back, and the stronger you get, the less they will be felt in the lower back. Breathe out as the legs are extended, control the whole movement, make sure the lower abs are firing and sit on the hands if you want to give the back some support. As we draw the legs back onto our chest control the whole movement and try not to go too fast. We do not want momentum doing the hard work, instead we want the lower abs doing all the work and this is achieved by slowing each exercise down until you feel the lower abs working really hard.
We hope you enjoy.
For the supported crunch try to keep the angle constant in the knees and raise the bent legs by working the lower stomach muscles. Keep breathing throughout and focus on good technique. The upper body can move forward and backwards a little if you find it comfortable to do so.
Scissor kicks are similar to the sideways scissor kicks, sit on the hands and focus on engaging the lower abs throughout as well as your breathing.
Knee ups are similar to the supported crunch. Focus on engaging the lower core muscles, keep the angle in the knees the same throughout (approximately 90 degrees), and focus on breathing. Breathe out on the hard part of the exercise, ie when raising the legs, and breathe out when lowering the legs. Make sure you lower the legs under control to keep the tension in the lower abs.
Leg extensions may be felt in the lower back, and the stronger you get, the less they will be felt in the lower back. Breathe out as the legs are extended, control the whole movement, make sure the lower abs are firing and sit on the hands if you want to give the back some support. As we draw the legs back onto our chest control the whole movement and try not to go too fast. We do not want momentum doing the hard work, instead we want the lower abs doing all the work and this is achieved by slowing each exercise down until you feel the lower abs working really hard.
We hope you enjoy.
Lower Abs Workout
This lower abs workout is 8 minutes long and will really help to build up your lower abs strength and help to give you a 'tummy tuck'. This lower abs workout is suited to most fitness levels, and if you struggle to keep pace, then simply slow each exercise down and take pauses when needed. Nick who features in the workout is a personal trainer and has trained hundreds of clients over the years from large Military bootcamps to one on one sessions. Probably one of the weakest areas he encounters with new clients is lower abs and Glutes (bottom muscles). People seem to focus on sit ups to work their stomachs and never really take the time to find out what muscles a normal sit up works. A normal wit up will work the main core muscles and does this very well, but will unfortunately not really target the lower abs. It is for this reason that so many fitness enthusiasts get fed up with their 'pot bellies', after they have dedicated years of hard work to regular fitness training.
If you are pressed for time and want to work all of the front stomach muscles (obliques not included), then focus on crunches, and make sure you extend the legs until they are almost straight. If you have more time then try this workout and hit your lower abs with a targeted approach.
If you are pressed for time and want to work all of the front stomach muscles (obliques not included), then focus on crunches, and make sure you extend the legs until they are almost straight. If you have more time then try this workout and hit your lower abs with a targeted approach.
8 Minute Lower Abs Workout Breakdown:
(set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout video)
-Individual leg lower
-Pilates floor glide
-Plank star jumps
-Lower core cycling
-Individual leg lower
-Pilates floor glide
-Plank star jumps
-Lower core cycling
(set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout video)
-Individual leg lower
-Pilates floor glide
-Plank star jumps
-Lower core cycling
-Individual leg lower
-Pilates floor glide
-Plank star jumps
-Lower core cycling
All of these lower abs workout exercises can be done by most fitness levels, and make sure you sit on the hands when directed to do so in the workout video. Sitting on the hands will help to relieve the lower back and help you avoid injury. As the lower abs strengthen over time, you will find that you no longer need to sit on the hands because the lower abs will be strong enough to support your back and prevent the lower back from taking the strain.
We hope you enjoy and let us know how you get on.
We hope you enjoy and let us know how you get on.
