Lower Ab Workout

Note: This is page 2 of Lower Ab Workout. For page 1, see: Lower Ab Workouts

Lower Ab Workout continued…

Lower ab workout # 2 – Lying leg raise/thrust
The starting position
Start the workout by lying flat on your back on an exercise mat. Slowly lift your head and shoulder above the ground slightly and place your hands on the exercise mat beside your hips. Next, put your feet together and slowly lift your leg up until it reaches 90 degree off the mat.

The raise action
When you are at the starting position with your legs position at 90 degree off the mat, slowly lower it to 45 degree angle and hold for 2 seconds before you raise your feet back to the 90 degree angle. This is called the lying leg raise action.

The trust action
To further enhance your lower ab from the leg raise, we use the trust action. Now, when you raise your feet back to the 90 degree angle, try to use your lower abdominal muscle to move your feet up as much as possible lifting your hips off the ground. Stay for 5 seconds and slowly lower back to the 45 degree angle

Frequency
Repeat the first set workout for 10 repetitions, and the second set for 8 repetitions and third for 5 repetitions. Rest for 2 minutes in between set. Stretch well when you are resting.

Common mistake for lying leg raise/thrust
When thrusting your legs upward, try to keep your feet together and maintain in the 90 degree position where your both feet are facing the sky. Most people will tends to over thrust by going more than the 90 degree angle which may cause your lower back injury.

One other mistake most of us made is when we are doing the leg raise action, we tends to do it very fast. When you are doing fast, it may cause injuries. So try to do it slowly in a control manner.

These are 2 of the best lower ab workout that I use to train my clients. You will notice that both workouts don’t require your upper body movement like sit up or normal crunches. This is because when you want to work your lower ab, you are concentrating on the bottom area of your abdominal thus most action will require lifting up your legs.

So now that you know what is the best lower ab workout, all you need to do is to incorporate these 2 exercises into your abs training program. Do remember that just by doing this lower ab workout, you won’t see vast results. You still need to reduce your belly fats at your abdominal area so that your lower abs muscles can appear.

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