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FITNESS

Lower Ab Exercises

 

The distended belly, muffin top, baby pooch, mummy tummy…whatever you want to call it…can be eliminated!  A lot of time this area is stubborn because we don’t exercise or we don’t do the proper exercises.  A lower belly pooch can be the culprit of bad posture, c-section, muscle imbalances or an under recruited transverse abs.

Are there specific lower ab exercises?

Your lower abs are not separate from your upper abs.  They both belong to the rectus abdominis or the “six-pack” muscle. But they can work separately by stabilizing one area and moving the other. Popular exercises target the upper abs, while the lowers abs, obliques and transverse abdominis are most times under recruited. Different types of exercises will activate different portions of the core. We have 6 targeted moves for those low abs!

 

Can I spot reduce my lower abs?  “There is no direct metabolic pathway from the muscle cells in your midsection to the fat cells surrounding them. For the abdominal muscles to use stored fat for energy, your body must first send it to the liver. The liver converts this fat into fatty acids and sends it back to the abdominal muscles to be used as fuel. Unfortunately the stored fat the abdominal muscles use first may not be from the abdominal region. This is because your body uses it’s fat stores such that the last place you added fat to is the first place you will lose it.” Paul Chek couldn’t have explained it better!

The most popular core workout is one that works the entire core. If one portion is weak – other, stronger muscles take over. Have you ever felt your lower back or your upper abs take over during an ab exercise?  This is why…those muscles are stronger. So working the core as a unit is so important.

The other 23.5 hours a day. Sitting in poor posture for prolonged periods of time can wreak havoc on your hips and lower back. Add a little bit of tension in your low abs while sitting to ease pressure on your back. In order to fully engage your abdominals, and in particular your transverse abdominis (TA), you have to pull your navel in toward your spine, without shifting the pelvis. This engages the TA, and also works on the other muscles that run along your spine. Download our Ab Rehab Guide for more!

Six Lower Ab Exercises

Low Ab Taps

Set Up: Begin lying on a mat with your feet slightly apart. Place your hands on your lower abdomen.

 Activate your core by adding a small pelvic title. Raise your right knee, bending your leg in a ninety degree angle, then raise your left knee.  Keep your lower back on the ground so stronger muscles – like the rectus abdominis and back extensors – don’t take over the weaker muscles.

Do 15 reps!

LOW AB & TRANSVERSE AB KNEE LIFTS

Set Up:

Set Up: Lay flat on your back with your hands under your lower back.

Activate your core by drawing in the lower abs and lifting both knees up. Raise your hips 1-3″ off of the ground.

Do 15 reps!

LOWER AB PLANK 

Set Up: Start in a plank position.

Keep your stomach tight and hold your body in a straight line from your head to your knees. As you exhale draw your lower abs in and lift your hips. Return to plank.

Repeat 15 times keeping those abs tight!

90 DEGREE AB DROPS

Set Up: Lay flat on your back on a mat then bend your knees so that your legs are at a ninety degree angle, in line with your hips.

Lower your legs slowly and tap your toes/heels on the ground. Bring your leg back to the starting position. Keep your core muscles tight and push your lower back into the ground (don’t let your back arch!).

*Advance the exercise by adding a pillow or Pilates ball underneath your lower back (as shown).

LOWER AB LIFTS

Set Up: Lay flat on your back with your hands at your sides.

Activate your core by adding a small pelvic title. Raise both knees, bending your legs in a ninety degree angle, then raise your hips as you straighten your legs.  Then lower your legs to again, keeping your lower back on the ground so stronger muscles – like the rectus abdominis and back extensors – don’t take over the weaker muscles.

Do 15 reps!

WE MOVE, NURTURE & SUPPORT.
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