2 best lower ab exercises

Don't Forget The Lower Abdominal Muscles!

When was the last time you heard about lower abdominal exercises? Your lower abdominal muscles are often forgotten in regular workout routines, but still very important.

They are not a separate muscle, but an extension of your rectus abdominals, better known as your "six pack", that then attach to the bones at your pelvis & hips.

This position allow the lower abs to give you strength and stability at your pelvis, hips & lower back for many everyday tasks like walking and standing upright.

Now that you know a little more about the lower abs --

Let's Learn Some Lower Abdominal Exercises To Strengthen Your Lower Abs! 





Pelvic Tilt
Reverse Curl

Starting With The Basics - A Pelvic Tilt

• Your Position
  
  
  1. Lay on the floor, an exercise mat or on an exercise ball.
  2. Bend your knees and rest your feet flat on the floor and arms relaxed at your sides
     
     *Special note* - if using an exercise ball, you don't need to bend your knees - just raise your hips slightly to create a �table top� position parallel to the floor.
  
  
• Target Muscles
  
  
  1. Lower Abdominal Muscles & Glut Max Muscles (Butt Muscles!)
  
  
• Step By Step Instructions
  
  
  1. Tighten your abdominals and buttocks muscles - but focus on tightening your abs.
  2. Picture your pelvis as a soup bowl. Imagine tipping you "soup bowl" towards your head and the floor. This will cause your back to flatten on the floor if done properly.
  3. Hold this position *focusing on tightening your abs* for one second. Work towards holding this position longer, for example 10 seconds as able.
  4. Return to start position.
  
  
• Beware of Cheating!
  
  
  1. Remember to tighten your abs -- otherwise your butt muscles will do all the work and your abs will remain unchanged!
     
     One trick I use to make sure I'm using my abs is to put one of my hands over my abs during the exercise and make sure I can feel some tightening under my hand of the abdominal muscles. This gives you tactile feedback and more success at doing the lower abdominal exercises correctly!

Reverse Curl - Advancing the Pelvic Tilt

• Your Position
  
  
  1. Lay on the floor or an exercise mat.
  2. Bend your knees and rest your feet flat on the floor and arms relaxed at your sides
  
  
• Target Muscles
  
  
  1. Lower Abdominal Muscles
  
  
• Step By Step Instructions
  
  
  1. Tighten your abdominals and buttocks muscles - but focus on tightening your abs.
  2. Picture your pelvis as a soup bowl. Imagine tipping you "soup bowl" towards your head and the floor. This will cause your back to flatten on the floor if done properly.
  3. Hold this position *focusing on tightening your abs* and lift your feet off the floor.
  4. Lower your legs & return to start position.
  
  
• Beware of Cheating!
  
  
  1. Remember to tighten your abs -- otherwise your butt muscles will do all the work and your abs will remain unchanged!
     
     One trick I use to make sure I'm using my abs is to put one of my hands over my abs during the exercise and make sure I can feel some tightening under my hand of the abdominal muscles. This gives you tactile feedback and more success at doing the lower abdominal exercises correctly!
  2. **Important** Make sure to keep your back flat on the floor by holding the pelvic tilt -- otherwise your back will arch and your hip muscles will do all the work.