subject: Lower Ab Workout in Easy-to-follow Steps - Part 2 [print this page] Lower Ab Workout in Easy-to-follow Steps - Part 2
In this part two of lower ab workout exercises, we are getting into our first set of actual exercises. Remember from part one of this series pain is NO gain, i.e. stop exercising immediately if you feel any pain. Remember also that a 5-10 minutes jog or run is a perfect warm-up, which can help preventing injuries when working out.
Exercise number One: Double Leg Raises
One of the most effective lower ab exercises is doing leg lifts. For this exercise, simply lie down on your back, supporting your back by putting your hands palms down underneath your butt. Slowly lift both of your legs vertically by contracting your lower abdominal muscles. You will notice that naturally the muscles of your legs will contract as well, which is fine. Try to shoot for a 30 to 40 degree angle then hold your legs up for a few seconds. Slowly lower your legs back to the initial posture. Repeat this exercise approximately 10 times if you are a beginner. Remember to work slowly and focused on contracting the abdominal muscles, only.
Exercise number Two: The Plank
This is a more advanced exercise. Remember to stop working out immediately if you feel any pain. This holds particularly true for the plank as it works both lower and upper abdominals, as well as the lower back muscles. Lie face down, resting on your forearms; the position is similar as if you would start doing push-ups. Push your body off the floor, raising it onto toes and resting it on the elbows. Tilt your pelvis and contract your abdominals so that your rear end remains in a straight line with the rest of your body. Hold for approximately 30 seconds if you are a beginner. Then gradually lower your body back into the initial position. Repeat this exercise approximately 5 times.
