To get the perfect six pack, you have to tighten lower abs as well. Part of the rectus abdominis, the lower abs work as a whole with the upper abs to keep your straight position and allow the movement of the torso. Though they work together, I am sure you’ve already noticed that when you train, your upper abs tend to bulge faster than your lower. This is the reason why your abs workout should include some exercises that stress the lower abdominals more than the regular crunches do.
If you want to tighten lower abs, you should know that the best way to work them is with different exercises which involve lifting or curling up your legs. Since your legs are heavier than your upper body, when you train your lower abdomen your upper abs are also working out. Training your lower abs at the beginning of your workout is most efficient.
Here are some exercises you can include in your training routine if you want to tighten lower abs and get an attractive six pack:
1. Capitan’s chair
Sit up straight on the edge of sturdy chair with your feet flat on the floor. Grasp the seats of the chair on both sides of your hips, then exhale and bring your knees to your chest slowly, trying not to arch your back. Hold them up for two seconds then lower them slowly and inhale. In time, to get more resistance and work the lower abs more, you can use your arms to hold yourself suspended in the air, while doing this exercise.
Lie on the floor with your hand behind your head and your elbows pointing to the sides. Bend your knees to your chest then bring the left knee and right elbow together while simultaneously extending your right leg so it’s at a 45 degree angle to the floor. If you want to give your abs a greater challenge you can try to extend your leg closer to the floor. Repeat on the opposite side bringing the left elbow and right knee together while extending your left leg.
3. Reverse crunch
Lie on your back with your knees flexed and your hands on the floor or behind your head. Slowly raise your knees towards your head by crunching your abs. At the top of the movement you should hold that position for a few seconds then exhale. You can use a dumbbell as a counter weight.
4. Lying leg raisers
Lie flat on your back on a yoga mat with your palms facing down underneath your bottom to give your pelvis some support during the movement. Lift your legs straight up using only your abdominals and hip flexors. Lower them down without touching the floor and repeat. Do the movement slowly. In time you can do these exercises with leg weights to stress the muscle and see quicker progress.
5. Side turns
Lie on the floor with your feet up in the air above your hips. You can keep your legs straight or slightly bent. Your arms have to be out to the side, palm touching the floor. Turn your left with your feet together sideways towards the floor, making sure your palms are still touching the floor. When you feel that your hands begin to lift off the floor or when your legs reach the floor, switch directions and turn your legs to the opposite side.
These are the five exercises that offer the best results when you want to tighten lower abs. Remember you have to perform them slowly and with control. Performing these exercises quickly means you are using momentum to do the movement and the exercise is less effective. Another thing to keep in mind is “quality before quantity”. The number of reps is not important, what is important is how you “stress” the muscle; the best results come if you get the right muscles to do the work, and do it slowly without cheating. Slow, well – controlled exercises are the key to getting the perfect six pack.