Exercises for the Lower Abdominal Muscles,Nike Free Run 2 løbesko blå sort
The goal of people wanting to improve their abdominals is to be able to target all the muscle groups in the abdominal area. There are quite a few exercises that target these the lower stomach muscles which isolates and works these muscles effectively and a few of these can include.
The Crunch less Crunch Exercise
A fairly simple exercise to start with but this can for some be also quite difficult. The exercise in essence involves attempting to pull the belly button inwards in the direction of the spine. For first timers,Christian Louboutin chaussures Mlle Clichy 140mmvente pas cher, this is quite tricky since it does involve utilizing muscles which most probably do not often use.
Start by either kneeling or laying down on your stomach. (You can try it both ways so that you can determine which one helps you feel the exercise more comfortably.
Relax your entire body as much as possible,Nike Shox NZ 2.0 SI Black Purple Sko, then attempt to move your lower stomach muscles to move your belly button in towards to your spine. Hold for approximately ten seconds. (If holding for just ten seconds does not feel to exerting,Nike Free 5.0 V4 Grå Hvid løbesko, then try to hold it for a longer time).
The goal behind this exercise is to be able to hold the contraction of the muscles until you cannot feel it or when you feel other muscles working much harder than the transverse abdominal muscles or transverse abdominus. As soon as get this feeling,Christian Louboutin chaussures Bruges 120mmvente pas cher, then release the contraction.
The Sit-Up Hold Exercise
While still laying on the floor from the previous exercise,Herre Wholesale Online Nike Free Run 2 Gray RoyalBlue Hvide Sko, you can try this stomach exercise.
Bend your knees so that your feet are laying flat on the floor and then position your hands at the back of your head. (Keep you elbows held back in such a way so that you are unable to see them - don't place them alongside your head.)
Now use your abdominal muscles to lift your shoulders off the floor and hold for about ten seconds (Again you can e=increase the time you hold the position as it becomes easier).
Tip: Ensure that your use your abdominals to lift your shoulders and not using your arms or neck.
The Alternating Toe Touch Exercise
For this particular exercise you will need to lay down on a relatively flat surface. In most cases the floor is the best place to do it by using a mat or thick towel to cushion your spine.
Lay on the floor and then put your feet up together in the air.
Now extend your right arm and gently use you lower stomach muscles to lift your shoulders off the floor.
Next,Nike LunarEclipse Læder Sort Red Shoes, touch your left toes using your right hand,Nike Free Run 2 Sko Grå Light Blue White, hold for a moment and then lower yourself back down into the neutral position.
Now switch hands and repeat the same procedure.
Tip: Always try to keep your knees straight throughout the exercise and just maintain a small space between your chest and your chin.
The Lower Back Flatten Exercise
The last lower abdominal exercise [] is particularly good for a natural progression from the Sit-up Hold,Nike Free 5.0 V5 Blå Grå Sko, since it starts from the same basic position, i.e lying down with knees bent and feet laid out flat on the floor. As you may have noticed during the previous lying down exercises there is a naturally developed gap between the floor and your lower back. This space is created by the curve of your spine.
Now with this exercise you will want to use your lower stomach muscles to exert effort and push your lower back towards the floor to remove this space.
Focus and ensure that you are pushing only with the lower abdominal muscles and not the leg muscles.
Your pelvis may rotate ever so slightly and this is just fine as long as the lower abdominal muscles are the ones doing all the work.
As soon as you have your back flattened on the floor,Chrisitan Louboutin Pump Spikes Alti 160mm de sortievente au rabais, hold the contraction for ten seconds. Keep building up the time on how long you hold the contraction as your abdominals gain strength and endurance over time.
Reminder
Like with any exercises you need to consult a trained professional and ensure that your body is properly conditioned and warmed up before starting any strenuous exercises. Do not go straight into the exercise routines without first warming up and limbering your muscles as this may cause injury to you and in some instances these injuries can be very painful.相关的主题文章：
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