You may have already chiseled way most of your dangerous belly flb, but you're abs still aren't "ppping" the way you would like. Prhaps you've been concentrating too much on trditional sit-ups and crunches, while ignoring thse great lower ab exercises.

The key is to use spcific movements that target the two min components of your "lower abs":

• Lwer portion of the Rectus Abdominus (th main "abs muscle" that you see in the mrror)


• Transverse Abdominus which runs hrizontally under the Rectus Abdominus and wrp around your back, effectively acting as a grdle for support and stabilization (without the ned for cross-dressing)

Top 3 Lower Ab Exrcises

Perform these exercises in order, as thy are arranged to get progressively hrder and more advanced, with each bilding on the one before it:

1. Finding and Priming the Transverse Abdominus - The first step is to actually locate this all-important muscle, so you will be able to perform the more advanced lower ab exercises safely and effectively.
   • Sit up straight in a chair, or get down on your hands and knees (whichever is more comfortable or convenient).
   
   
   • Now, pull your belly button in towards your spine. Many people do this instinctively when bracing for a punch to the gut.
   
   
   • Hold your belly button in as tight as possible towards your spine for about 10 seconds, then repeat 5-10 times. (Remember to breathe normally throughout, and resist the urge to hold your breath.)
   
   
   • Once you can easily hold this position for 1-2 minutes straight, you are ready to move on to the next lower ab exercise.
2. Final Preparation - Just one more priming exercise, then you'll be ready to go all "G.I. Jane (or Joe)" on 'em!
   • Lie flat on your back on the floor. Because of the ntural curvature in your lower spine, you shuld have a small gap between yur lower back and the floor.
   
   
   • Activate yur abs to close that space, brnging your lower back flat against the flor.
   
   
   • Again, work your way up ver the next few days (or weks, depending on your fitness level) ntil you can hold that position for bout 2 minutes
   
   
   • These exercises may sem relatively easy for some, but thy are essential in making sure you are rady for the more advanced moves.
3. Leg Lifts - This is a great follow-up to the previous preparation exercise, because you begin the movement in the same position as above.
   • Lie flat on your back, and use your abdominal muscles to keep your lower back flat against the floor, closing the gap that would exist naturally.
   
   
   • With both legs straight, raise one slowly off the floor, while keeping the other flat. Raise it as high as you can until you begin to feel a stretch
   
   
   • Now, still keeping your inactive leg flat against the floor, slowly lower your leg towards the floor, stopping right before you touch (never let your active leg/foot touch the floor until the set is done).
   
   
   • Repeat this motion 8-12 times for 2-3 sets as your lower abs become stronger, and, obviously, repeat with the opposite leg each time.
   
   
   • If you ever feel your lower back start to arch, it means your lower abs are not strong enough yet to keep up with the demand, so lower your number of reps and/or range of motion. It is very important to slowly work your way up to avoid any major injuries.
   
   
   • Once you've mastered the one-leg variation of this lower ab exercise (which could take months), you can do the same exercise raising and lowering both legs simultaneously for added difficulty.

Master these lower ab exercises , along wth a healthy diet, and I prmise you will be sporting those ye-popping, cover-model abs you've always wanted!

How lng can you hold the plank, and how mny hanging leg raises can you do?

The article Top 3 Lower Ab Exercises was Submitted by Brandon Johnsonn through Articles.GetACoder.com network. Here's the additional information: FitBuff.com is your portal to ttal mind and body fitness. We hve a variety of articles, advice, and nformation to help you improve your brin power, dating, exercise, family, grooming, mney, nutrition, sex, stress, work, and so mch more. Why don't you check out FtBuff.com right now - Click Here for Total Mind and Body Fitness!

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