Lower Ab Exercises - Lower Ab Exercises Unleashed!
Lower ab exercises are only half the exercises needed in your workout. These Lower ab exercises should be used in conjuction with upper ab exercises for best results. We will start with beginner lower ab exercises and in my next tutorial progress to more advanced exercises. I will also list the area each of these exercises targets the most. So don't forget to favorite this page so you can find your back to check out the advanced routine I am putting together.
Lower Ab Exercises - Take notes and apply yourself to get results!
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Lower Ab Exercises - Beginner's Ab Workout Plan
We will start by presenting lower ab exercises tailored for the beginner. This is a routine that you can start right away with and is meant to build a foundation for your abs, to prepare you for more advanced techniques. The reason for this is because at this level there is not much differentiation between the exercises, because of the fact that there won't be any weights used or any high intensity techniques.
The goal of this phase is to create a powerful mind to muscle connection and to increase your strength baseline.
Lower Ab Exercises - Week 1 - 3
Monday!
Lying Leg Raises - 2 sets to failure
Notes: Lower Ab Exercises. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.
Notes: Lower Ab Exercises. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.
Lower Ab Exercises - Week 1 -3
Wednesday!
Partial Sit-Ups - 2 sets to failure
Notes: Lower Ab Exercises. Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you create a 30-degree angle between the floor surface and your torso. Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.
Notes: Lower Ab Exercises. Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you create a 30-degree angle between the floor surface and your torso. Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.
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Lower Ab Exercises - Week 1 - 3
Friday!
Bicycle Crunches - 3 sets to failure
Notes: Lower Ab Exercises. Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor.
Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
Notes: Lower Ab Exercises. Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor.
Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
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Lower Ab Exercises - General Training Notes
Applies to all exercises
Applies to all lower ab exercises.
Rest 30 seconds to 1 minute between sets.
Use a slow tempo of 2-seconds up, 1-second contraction and 2-seconds down unless otherwise noted. The goal is to really focus on the form and on the muscle being worked not on the amount of repetitions that can be performed.
These lower ab exercises can be performed at the beginning or end of your weight training workouts, though typically we prefer to use these lower ab exercises alone before doing cardio. This, in my opinion, is the optimal time to work them.
I hope you find this tutorial helpful in your quest for your six pack abs. Simply apply and you will see results!
I hope you find this tutorial helpful in your quest for your six pack abs. Simply apply and you will see results!
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