Ab tightening exercises | Ab workout

Lower Abdominal Exercises

1. Activating the Transverse Abdominus. This is a basic exercise that involves pulling your belly button towards the spine.

This can be more difficult than it sounds, because many people are not used to using this muscle and try to use other muscles during the exercise.

Activating the transverse abdominus will help spinal stability, both during daily living and during exercises that stress the muscles around the spine. Here are the key points:

* Perform the exercise lying face down on the floor or on your hands and knees. The kneeling version makes it easier to feel your belly button being pulled in.

Lying flat on the ground makes it easier to feel if you are using other muscles.

* In ab tightening exercises,Pull your belly button in as much as you can just using the lower abdominal muscles. Try to relax throughout the rest of your body.

* Hold the contraction until you cannot feel it anymore or you start feeling other muscles contracting more.

* If this is difficult, just start with holding the contraction for 10 seconds. This can be repeated up to 10 times. When this becomes easier, increase the time of the contraction.In The combined time of the contractions does not need to exceed 2 minutes. When you can hold a single contraction for 1.5 to 2 minutes, you have enough strength and endurance to move on to more difficult exercises.

2. Abdominal Leg Lowering. This exercise uses controlled movement of the leg(s) to increase the demand on the lower abdominal muscles.

* Begin in the same position as in Exercise 2.

* Keep your lower abdominals tight and your back flat throughout the exercise. There are 4 variations (see below), all of which involve moving one or both legs while keeping your abdominals tight. If you stop feeling tightness in your abdominal muscles or feel any pain in your lower back, stop the exercise.

* If your lower back starts to arch while you lower your leg, stop lowering your leg and raise it back up. Arching in the lower back is a sign that the lower abdominal muscles are not strong enough to perform the exercise at that position.

The lower your leg gets to the ground, the higher the demand becomes on the abdominal muscles.

* There are four basic difficulty levels of this exercise:

1. Single-leg lowering with a bent leg: During this exercise, one leg is kept on the ground and the other leg is kept in a bent position throughout the exercise. The leg that moves should start with the thigh perpendicular to the ground. Lower the leg until the foot almost touches the floor. Raise the leg back to the starting position and repeat. Perform this exercise with both legs.

2. Single-leg lowering with a straight leg: The same exercise as above, except the leg that is moving will be kept straight instead of being bent. This creates an increased demand on the lower abdominals.

3. Double-leg lowering with bent legs: This is a more difficult variation where both legs will move at the same time and follow the same technique as the first variation of this exercise. When one leg is on the ground, the lower back is more stabilized.With both legs off the ground, the lower abdominals must do the work that the leg on the ground was previously doing. This further increases the demand on the abdominal muscles.

4. Double-leg lowering with straight legs: This is the same as the third variation, except the legs are straight instead of bent. This is by far the most difficult variation. If your lower abdominals are not strong enough, this exercise can cause back pain. Start off with smaller movements; as your muscles get stronger, your legs will get closer to the floor.

* Each of these exercises can be performed for 2-3 sets of 10-15 reps each.

* Ankle weights can be added to any of the variations to make them more difficult.

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