TopicLower Abdominal Exercises
The lower abs, is perhaps the hardest part of the abdominal area to shape up and Testo-Max strengthen. This usually happens because the regular abs exercises don't specifically target them and that is why you need to include some sets of lower abdominal exercises in your regular workouts. It's clear that you cannot isolate the lower abdominals from the upper, they are both activated while you perform a regular abdominal exercises; what you can do is chose a set of exercises that target the lower abdominals more. If you are doing lower abdominal exercises during an abs workout, you should do them before the exercises for the upper abs.
Here are three of the best lower abdominal exercises, be careful to perform them in a slow, controlled manner:
#1 Double Leg Lifts
Lie on your back, hands under your buttocks with the palms facing the floor. Contract your lower abs and tighten the muscles of your legs lifting your legs vertically and holding them there for a few seconds. Slowly lower them down until they are few inches off the floor then hold them there for another few seconds. Repeat this movement 5 to 8 times if you are a beginner, 15- 20 if you're advanced.
Lie down on your back, hands under your buttocks, palms on the floor. Contract your lower abs and leg muscles, lift both legs up until they're about 2 feet off the floor. Keeping your legs straight, get the right one across your left. Then open your legs out and cross them again reversing the positions of the legs (left across right, this time). Repeat this scissoring action for about 8-10 times for a beginner, 15-20 if you're advanced, keeping your lower ab tight.
#3 Air bike
Lie with your back flat on the floor. Put both hands behind your head and lift your legs to a 45 degree angle. Bring the left knee towards your chest and try to touch it with your right elbow. Then return to the starting position and bring the right knee and left elbow together. Move slowly, concentrating on tightening your abdominal muscles. Repeat this 8 to 15 times if you're a beginner, 15 to 20 if you're advanced.