Exercising the abdominal muscles is an important part of any workout and there are many simple exercises you can do at home. By regularly utilizing lower ab workouts you can tone and strengthen your abs. The following exercises are easy to implement, some can even be done from the comfort and privacy of your own home.
1. Exercise Ball Crunches
This exercises is great if you are just beginning an exercise regimen. Simple sit on the exercise ball with your hands cradled behind your head and walk your legs outwards, lowering your body onto the ball until only your back and shoulders remain on top of the ball. With your legs shoulder-width apart, lift your pelvis to straighten your lower back, tightening your buttocks and contracting your abdominal muscles. Be careful not to pull your neck and keep your elbows pointing out to the side as you slowly raise your shoulders. Hold this position for a few seconds, feeling the crunch in your abs, thighs, and buttocks, then slowly lower your shoulders to the ball and repeat several times.
2. Floor Bicycle Movements
This particular exercise is a great part of any lower ab workout, especially because it does not require any equipment. Simply lie on your back with your hands behind your head, your legs straight out. Contract your abdominal muscles and lift one leg, bending at the knee, while raising your shoulders slightly off the floor. Bring your elbow and knee together, bending so that they just touch, then lower your elbow and knee and repeat the motions alternating sides. You can perform variations of this exercise by touching the knee and elbow of opposite sides together, working your obliques as well as your upper and lower abs.
3. Hanging Knee Raises
To perform this lower ab workout you will need a Captain's Chair, a particular type of gym equipment. Sit with your body held upright with your arms resting on the padded arm bars, feet hanging down. Make sure your lower back is straight and supported by the back rest as you contract your abdominal muscles to life both knees slowly toward your chest. Pause for a moment, then slowly lower your legs back to the starting position, repeating the process several times.
These three exercises are very effective elements of successful lower ab workouts. Use caution as you exercises, being careful not to strain or pull any muscles or to perform too many repetitions in one setting. Work slowly to be sure that your body is responding properly to the exercise and that you are not putting yourself in any danger.
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