I can't believe I was doing it wrong all these years.lower Abs
Techniques to maximize your performance.
Use muscle control and focus on ab muscles.
Doing lower abs workout safely and effectively will strengthen your core
Doing lower ab exercises can sometimes be difficult to perform correctly. This is because it requires more muscle control and focus then other exercises. Because of these many times people will preform these exercises incorrectly by using other muscles during these exercises like hip flexors or lower back muscles.
Never any back pain
You should never feel any lower back pain. If you do it could be that your lower abs are not strong enough to perform this exercise or you are doing the exercise incorrectly. Stop immediately if this happens.
Slow and in Control
Make sure you do these exercises slow and in control. Jerky or quick movements can work other muscle that should not be used. Make sure you have good form and proform these exercises correctly or you could risk injury. Always consult with your doctor before taking on any workout routine.
Another thing I wanted to point out is many people think one has to do sit ups to get a 6 pack body, not the case.
You can get those muscle abs without one single sit up. Here is a program to check out if you hate doing sits ups and want short but effective workouts. Exerciseforabs.info
Bent Knee Raise (beginner)
With your head and neck relax lie on your back. Have your hands palms facing down on the floor near your butt. Have both feet flat on floor. Raise your knees up contracting your lower abs and raise knees towards your rib cage then slowly lower to floor in same position as you started but just let your feet slightly touch the floor. Repeat and Lift again. (12 repetitions)
Leg Raises (intermediate)
Lie flat on your back with your legs straight on the floor with a slight bend in your knees. Put your hands palms down under your butt.. Start by lifting legs so they are vertical. Contract your abs. Your midsection should be tense. When your legs are vertical squeeze abs for a moment then lower. As you are lowering stop about 5 inches from floor hold for a moment then lift again and repeat. (12 -15 repetitions)
Knee Raise with Swiss Ball (intermediate to advanced)
Lie on your back with your hips lower then your shoulders. Reach your arms back and hold on to something that won’t move. (A workout bench or a table leg) Knees are bent and feet are flat. Lift your knees up towards your chest. To make more difficult, straighten legs out and lift straight legs.
(12 repetitions)
