Tips on Perfect Lower Ab Workout Routines
For those that are looking for the perfect lower ab workout, there are several routines that offer results. Exercises that focus on the internal obliques, the transverse abdominis muscles, the external obliques and the rectus abdominis should be included in your ab workout routine. A lower ab workout is the most responsible for those "six-pack abs" because it focuses on the rectus abdominis, which is the most responsible for flattening your belly.
You can do all kinds of exercises for the lower and upper abs, but you will want to incorporate a healthy diet if you are over your ideal weight. The great thing about strengthening your abs is that building muscle speeds the metabolism and burns more fat which helps you reach overall weight goals much faster.
You can enjoy a flatter tummy while you are losing weight because stronger abs will flatten your stomach, even without weight loss. A few helpful hints include eating a diet with plenty of lean meats, fruits, grains and vegetables.
You can work all of your core muscles to flatten your stomach area, but don't forget to incorporate exercises for your back side core muscles and the upper abdominals, besides working your lower abs.
Adding variations of the exercises you do can help work muscles differently and a slow, steady approach is best for stretching and contracting muscles in your lower ab workout. Here are a few of the most popular exercises to incorporate:
Reverse Crunches:
The best lower ab workout includes reverse crunches, which start out as leg lifts except you bend your legs and pull your knees towards your chest and straighten them back out, leaving them suspended inches above the floor, while laying on your back and hold, then repeat. Many people will do normal crunches as a variation of this exercise.
Bicycle Crunches:
Another variation of the common crunch or the reverse crunch is the bicycle crunch, which starts by lying flat on your back with your hands on each side of your head. You raise your legs to a 45 degree angle and then pedal them as you touch opposing elbows to the opposite knees. This has been considered one of the most effect exercises for the lower ab muscles, especially the rectus abdominus and should be included in the best lower ab workout to flatten your tummy.
Leg Lifts:
Leg Lifts are helpful for lower ab muscles and should be part of your lower ab workout. You just lie on your back and slowly bring legs up to a 90 degree angle from the floor and then slowly re-lower them. Repeat each of these exercises about 15 to 20 times per set. Don't strain the muscles too hard and make sure you are pulling your navel towards your spine when you are doing leg lifts or crunching because you could be training your abdominals outwards instead of inwards.
Cardio Workouts or Aerobics:
As a supplement to your ab workout, you should incorporate cardio workouts of aerobics for a 40 minute workout, 2 or 3 times per week. Of the 40 minute routine, include 5 minutes of warm-up and cool down at the beginning and end of the workout, leaving 30 minutes of high intensity exercise, such as sprinting, jogging, swimming or martial arts.