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Lower Ab Workout | My Top 4
Want a lower ab
workout that gets the job done?
The ab training routines below are designed for those who are having trouble developing the lower abdominal muscles.
A Word of Caution:
You will noticed that many of the lower abdominal exercises in these ab workouts involves leg raises. When doing leg raises, either on the ground or on a bench, MAKE SURE your back is NOT ARCHED. Unlike the majority of weight training exercises, ab exercises must be done with a rounded back. It's also very important that you intensely contract your abs during every rep. Following these precautions will prevent increased pressure on the posterior lumbar vertebral articulations, and therefore prevent back injuries such as articular compression or shearing.
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My Top 4 Favorite Lower Abdominal Workouts
===================================
My
Top Favorite 4 Lower Ab Workouts
Lower Ab Workout #1 - Beginner
Rest Between Sets: 45 seconds
Difficulty Rating: 3/5
Difficulty Rating: 4/5
Difficulty Rating: 4/5
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Lower Ab Workout | My Top 4
Lower Abs Workouts
The ab training routines below are designed for those who are having trouble developing the lower abdominal muscles.
A Word of Caution:
You will noticed that many of the lower abdominal exercises in these ab workouts involves leg raises. When doing leg raises, either on the ground or on a bench, MAKE SURE your back is NOT ARCHED. Unlike the majority of weight training exercises, ab exercises must be done with a rounded back. It's also very important that you intensely contract your abs during every rep. Following these precautions will prevent increased pressure on the posterior lumbar vertebral articulations, and therefore prevent back injuries such as articular compression or shearing.
===================================
My Top 4 Favorite Lower Abdominal Workouts
===================================
My
Top Favorite 4 Lower Ab Workouts
Lower Ab Workout #1 - Beginner
Rest Between Sets: 45 seconds
Difficulty Rating: 3/5
|
|
||
| Exercise |
Sets
|
Reps
|
| Bent-Knee Leg Raises while laying on flat bench |
2
|
to failure
|
| Captain's Chair (Vertical Bench) Leg Raises |
2
|
to failure
|
| Ab Scissors |
2
|
to failure
|
Rest Between Sets:
30 seconds
Difficulty Rating:
3/5
|
|
||
| Exercise |
Sets
|
Reps
|
| Reverse Crunches on flat bench |
3
|
to failure
|
| V-Ups |
3
|
to failure
|
| Abdominal Barbell Rollouts |
3
|
to failure
|
Lower Ab Workout #3
Rest Between Sets: 10 secondsDifficulty Rating: 4/5
|
|
||
| Exercise |
Sets
|
Reps
|
| Reverse Crunch on Incline Bench |
3
|
failure
|
| Hanging Reverse Crunches |
3
|
failure
|
| Bicycle Exercises |
3
|
failure
|
| Reverse Medicine Ball Crunch while holding on to railing |
3
|
failure
|
Lower Ab Workout #4
Rest Between Sets: 20 secondsDifficulty Rating: 4/5
|
|
||
| Exercise |
Sets
|
Reps
|
| Stability Ball Knee Tuck then with no rest go straight into Incline Leg Raises |
4
|
failure
|
| Seated Lug Tucks then with no rest go straight into V-Ups (Lower abdomen) |
4
|
10
to failure |
| Captain's Chair (Vertical Bench) Leg Raises |
3
|
failure
|
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