Lower Stomach Exercises
July 30, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
An crucial and infrequently neglected step in stomach exercise routines is isolating particular muscles in the abdominal group. One such set of muscles which needs isolation to be exercised properly are the muscles in the lower stomach. There are a number of stomach exercises which isolate and work these muscles. As with any workout routine, be certain to consult a professional before beginning and always heat up properly to avoid injury.
Crunchless Crunch
This first exercise is reasonably straightforward but can also be fairly troublesome. Basically , it involves making an attempt to pull the belly button in towards the backbone. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your gut or kneel. You may want to try both ways and see which helps you are feeling the exercise better. Relax your body as much as feasible, then attempt to use only the lower abdominals to move your belly button toward your backbone. Hold for ten seconds. If holding for ten seconds feels straightforward, hold for a longer period. The goal is to hold the contraction till you either cannot feel it, or you are feeling other muscles working harder than the cross abdominus. When you are feeling this, let the contraction out.
Alternating Toe Touch
You will need to lie on a flat surface for this stomach exercise. The floor works best, using a mat or towel to soften the backbone. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight thru and maintain a space between your jaw and chest.
Sit-Up Hold
While you are still on the floor, try this stomach exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them-- do not put them alongside your head. Use your lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You can increase the number of seconds you hold as it gets easier. Be certain to lift with your abdominals and not with your arms or neck.
Lower Back Flatten
This stomach exercise is a good natural progression from the sit-up hold, as it starts from identical base position : lying down, knees bent, feet flat. You may have noticed when you exercise that there between a natural space between your back and the floor, created by the curve of your backbone. In this exercise, you need to use your lower abdominals to push your lower back toward the floor and eliminate this space. Try to concentrate pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine as long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you need to continue to build on this time as your stomach muscles gain strength and endurance.
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