Your abdominal muscles (abs) sit between the thoracic box and its pelvis. Along with the muscles of the back, they help to form the part of your body called the nucleus. The nucleus helps you get balanced and keeps your spine protected. More common physical activities - such as walking or running - rely on a strong nucleus.
Many people neglect exercise their abdominal muscles. This can lead to health problems such as obesity, poor posture and weakness. Therefore, it is important to exercise your abs to make sure they get strong.Some of the most common AB exercises target the lower abdominal muscles. This is an area where fat is stored in the body. Body fat is required to some extent to help you get warm and equipped with enough energy burning material. However, a lot of body fat is not good.
The lower abdominal exercises are concentrated in the tightening and strengthening of the abdominal area. If worked enough, they can also help you lose belly fat and harden to form defined muscles called a six package.It is important to start any new exercise program slowly. If you feel acute pain while doing any exercise, stop and talk to a doctor before continuing.
Arm Fat Loss Exercises - Best Exercises for Lower Abs
Most lower AB exercises can be done without extra equipment. However, some of the movements listed below require sliders or towels.
. 1. Mountain climbers
Mountain climbers work all your body as well as your core. They are a well-meaning cardio form, they increase their heart rate when you do them.. To begin with, place in a plank position. This means raising your body off the floor with your arms (think of the "up" position of a flexion). Remember to keep your body straight and your pelvis hidden slightly. Your arms should be shoulder width beyond both palms on the floor. Your legs should be extended behind you, feet together.
Once in this position, slowly move the right knee to the chest and then back. Then draw the left knee to the chest and back. This is a repetition (representative).
Increase your rhythm and move quickly to exercise the straight abdominis - a pair of muscles that crosses the abdomen and forms most of the abdominal muscles.
You must repeat this exercise several times for better results. Professionals recommend 15 to 20 replicates on each side for beginners.
. 2. Lying raises
This exercise strengthens your ABS. But it does not require you to stay while doing this. Instead, lay your back with extended legs, feet together. Rest your palms on both sides of your body.
Lift your legs together slowly. Make sure they are perpendicular to the ground for best results. Hold for 1 or 2 seconds before bringing the two legs back to the floor. Do this from 10 to 15 repetitions or more for best results.
If you want to make exercise more effective, do not let your feet touch the floor. Also, make sure you do not arch the back - can lead to problems back if you do. If you have one of the bad back, consider talking to your doctor before starting this exercise.
. 3. Crunches.
When people think of Ab Lower exercises, they often think of fragments. These low-impact exercises target your upper abs and your abs. However, they probably will not help losing weight because they do not make you burn many calories. However, they are a good place to start if you want to strengthen your abs.
To make a standard crisis, start lying on his back with his knees folded and his feet on the floor.
Slowly lift the shoulders off the floor, placing his arms behind his head. Wrap the upper body toward the knees, tightening the AB muscles while you get up. Then it decreases to the ground. Which is a representativeTry to make 12 to 20 repetitions followed. If it is easy, continue. If it's difficult or you're feeling bigger pain, stop. If the pain continues for hours or days, talk to a doctor.
Other types of crunchy ideal exercises for your abs.
- Reverse Crunch
- Bicycle Crunch
- Crunch of the corridor
- Bird Dog Crunch
. 4. Scissor kicks
This exercise is similar to lie training. However, you raise one leg at a time instead of both together.
Begin lying on your back with two stretched legs, feet together. Rest your palms down on both sides of your body or under your buttocks for support. Lift the shoulder blades and head from the ground. Then take your legs off the floor.
With her legs high, she had a lifting and lowering her legs, one after another. Make sure your feet hover over the ground after knocking them down - about six inches.
You can repeat the exercise as many times you want.
. 5. Knee Tucks (with Sliders or Exercise Ball)
For this exercise, you will need towels or sliding controls. Take a plank position and place both feet on the towels or sliding controls.
Pull the two feet to the chest and gradually go back to the starting position. Do this as many times can, or at least 10 times if you are a beginner.
Avoid leaning over too much or bending your shoulders - this can lead to problems if it is done a lot.
If you want more of a challenge, you can use an exercise ball. Instead of putting your legs on sliding controls or towels, balance your legs at the top of the ball. Draw the two knees toward the chest and return to the starting point.
. 6. Toe Touches.
The touch touch is a great ab exercise for people who feel comfortable with beginning training and want more challenges. It uses elements of different lower AB exercises listed here as well, facilitating the transition to other lower AB exercises after completing this.
First, start lying on back on the floor, exercise carpet or towel. Your knees should be folded and your feet planted firmly on the floor. Rest your arms next to the body.
harden your abdominal muscles. Try to keep them this way throughout the exercise. Then take your legs off the floor, straightening them to be perpendicular to your body. Point your fingers away from your body.
So raise your hands to the fingers, raising your shoulders and skirt from the floor as you do. Lower your hands and upper body down. This is a
representativeRepeat this process several times, keeping legs perpendicular to the floor and your abs.
However, it is important to remember to take new exercises slowly. If acute or prolonged pain occurs, talk to your doctor or seek counseling from another health professional, as a physiotherapist.
