Flat Abs Fitness Training

There is some debate in the fitness industry about how to work the lower abdominal muscles.  The truth is that the 6 pack (rectus abdominus) is one muscle that has distinct sections.  And although you cannot only contract the lower portion of the rectus abdominus, you can emphasize it a little more than the upper abs if you follow the 7 Lower Abdominal Workout tips below.

Now before we get to the 7 tips, I have to tell you that working your lower abs will not magically get rid of stomach fat.  This is referred to as spot reduction and spot reduction is the biggest myth in fitness.  You should work your lower abs to stabilize your pelvis, support good posture, improve function and performance, and exercise your spine in different directions.

Here are 7 lower ab workout tips.

#1 Move you pelvis.  The rectus abdominus attaches to the ribs and also to the pelvis.  When the ribs move like in a crunch the upper abs are emphasized.  However, when the pelvis moves like in a reverse crunch or a posterior pelvic tilt, the lower abs are emphasized.  Reverse crunches are a great place to start when you want to workout the lower abdominal muscles.

#2 Move your legs.  When you move your legs during ab exercises, your lower abdominal muscles must work really hard to stabilize the pelvis.  For example, doing leg raises emphasizes the lower abs a little more than doing crunches.  Leg raises can be done from many different positions, such as lying on the floor, hanging from a bar, or using a captain’s chair.

#3 Add resistance when you get stronger.  If you get so strong that reverse crunches or leg raises become easy, you should add resistance to the exercises to breakthrough your strength plateaus.  Ankle weights are a great way to add resistance to your legs to increase the challenge on your lower abdominal muscles.

#4 Use an incline.  Using an incline is another great way to emphasize and increase the challenge in the lower abdominal area.  If you do reverse crunches or leg raises on an incline board, your lower ab muscles work much harder against gravity.

#5 Use something contoured.  This is a hidden secret to get more muscle work in your lower abs.  Since your lower back has a slight natural curve, using a contoured surface like a Bosu Ball or a Pilates Barrel allows you to get more range of motion and more muscle work.  Since the floor is flat it may decrease your range of motion during certain exercises, but with a contoured surface you get more motion.

#6 Stretch your lower back and hips.  Inflexibility in the hips and back will decrease your range of motion and put additional pressure on your lower back.  Because most people have sedentary jobs, most people have stiff lower back.  If you have a stiff lower back, you will have difficulty emphasize your entire abdominal region, especially the lower abs.  You should warm up and stretch your hips and lower back before doing lower ab exercises.

#7 Workout your abs 2-3 times a week.  No need to workout your lower abdominal muscles every day.  2-3 times a week is all you need.  You do not have to slave away doing a thousand repetitions.  2-6 total sets of 12-20 repetitions are all you really need.

Now, if you want to lose weight, you should take a comprehensive approach to fitness and also perform aerobic exercise, weight training, and eat a healthy diet.

I can’t do lower crunches because I always end up rocking. Are there any workouts for my lower abs besides those?

www.howtogetrippedabs.com

I am pretty lean and have a falt stomach and a six pack, except the bottom abs arent as pronounced as the rest. What are teh best workouts to make the lower abs more visible?

Learn the method here at makingthebest.wordpress.com These 3 moves can be done by any size or shape. Do them on a comfortable surface while supporting your lower back. (Sucking in your abs is one of the best ways to help your lower back.) Make sure to send a blank email to theselectfew@getresponse.com if you wish to join my online team—for FREE! www.makingthebest.com

Golf fitness exercises can be very beneficial in the alleviation of lower back tightness during a round of golf. We are turning our attention to the time spent playing golf. Yes, the actual round of golf in which your mind is probably not focused on core strength or flexibility exercises, but rather on how to get up and down to save par. Unfortunately certain situations, such as lower back tightness, which can derail your round. often arise. Today we are going to discuss some solutions to such a problem.

Overall the goal of golf fitness training is to prepare the body to play better golf. This will provide you the opportunity to get up and down from that green side bunker where you have an awkward stance, requiring more strength from the lower body and better balance. So, it does not come as a surprise that a question mark may arise in your head when we discuss golf fitness training during a round of golf. Or even more so how golf fitness training can help with lower back tightness.

It is not a common occurrence but there are certain situations where golf fitness exercises can be beneficial during a round. One such situation is lower back tightness: It is not a common occurrence during a round of golf to have your lower back “tighten up”, but if it does, it will play havoc on your golf swing. And we really want to alleviate such a situation and get you back to going after pins rather than thinking about a twinge in the lower back.

Before discussing how to utilize golf fitness exercises in such a situation, lets discuss what is happening to your lower back when it “tightens up” or becomes strained during a round. The biomechanics of the golf swing place large amounts of shear force on the lower back each and every swing. These shear forces stress the musculature of the lower back.

Over time if the muscles of the lower back are not strong and flexible. The stresses placed upon it by the golf swing will cause fatigue. Once the lower back is fatigued, the muscles of lower back will not function properly, and to protect themselves from injury they will shorten (i.e. “tighten up”). This can easily occur during a practice session or even round of golf.

This results in feelings of discomfort, possible spasms, and a decreased range of motion. All of which will take away from the execution of your swing. The long-term solution to this situation would be the implementation of a core program to increase the strength levels of the lower back. Unfortunately, during a round of golf we need immediate relief from the lower back tightness to get you through the round.

The short term fix or “band aide” to use in this situation is the implementation of a few simple golf fitness exercises. These golf fitness exercises will be in the form of flexibility exercises to stretch the “tight” muscles of the lower back. These types of flexibility exercises in the short term will alleviate the tightness in the lower back. Remember this is not a long-term solution, but rather a way to keep you in the game so to speak.

One such golf flexibility exercise I have found beneficial in such a situation is the Dog Down. The flexibility exercise is simple to perform, stretches the lower back, hamstrings, and takes little time to execute. Begin by bending over, allow the knees to bend, place hands on the ground, feet shoulder width apart, and your heels flat. Slowly extend the knees straight until a stretch is felt in the lower back and hamstrings. Hold this position for 30-45 seconds.

This exercise should provide some immediate relief to lower back tightness during a round. Repeat as often as needed, but keep in mind this is only a “band aide” or short term fix. To prevent such situations in the long term is probably best to implement a golf fitness program entailing flexibility and strengthening exercises for the lower back. Remember, golf fitness exercises can be beneficial during a round of golf, but even better is to adhere to a structured golf training program.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with PGA Professionals, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean Cochran, his golf fitness programs and golf exercises go to www.seancochran.com

Tone your lower abs at home using chairs to build six pack abs – See more six pack abs exercises at www.nowloss.com

Want a killer lower abs workout that has 3 lower abs exercises that will guarantee the best ab workout ever? Then check out my six pack abs workout program at www.YourSixPackQuest.com Here is your free lower abs exercise workout brought to you by Vince DelMonte & http Make sure to subscribe to my channel to get more six pack abs workout routine. Rather build muscle? Then check out the number muscle building program at www.VinceDelMonteWorkout.com

Weights are accesible. I want a workout that works primarily the lower abs.

http://www.undergroundwellness.com

Want six-pack abs? First, you need to eat right! But you can also add these exercises to your routine and feel the burn!

Anna Renderer of http://www.FQ10.com takes me through a grueling abdominal circuit.

Contact sean@undergroundwellness.com for your FREE consultation.

Personal Training with Sean available at Fit Athletic San Diego: http://fitathletic.com/sandiego/home.php

http://www.undergroundwellness.com

Duration : 0:5:40

(more…)