December 16 2009
Lower Ab Workouts That Actually Work!
Tagged Under : Ab Workout, Ab Workouts, Abdominal Workout, Abs Workout, Lower Ab Workout, lower abs workout
Some form of ab workout is necessary to achieve a toned middle section. There are, however, several rules that should be followed to achieve the desired look.
To begin, open a war on those concealed stomach muscle groups. Crunches only target surface muscles. That is why crunches are ineffective. To lose a single pound of fat, 250,000 would need to be done. That means 100 of these a day for seven years. This is why many lower abs workouts dont work.
Pay attention to the concealed muscles. Exercising them will gradually pull your stomach in. Those who are unfamiliar with these muscles will not know how to exercise them.
To target this area to become more toned, several exercises should be used. Hip thigh raises, reverse lunges incorporating a single arm press, rotating side planks, planks with arm lift, glute bridge march, rotating lunges, side planks and basic planks will do this.
If you want to feel these muscles, lay flat on your back with the palm of your hands a little lower than your belly button. Inhale deeply. Pull the navel to the spine and push the abdomen down to the floor. Hold for five seconds and repeat eight to ten times.
Being active is a requirement to toning up the stomach. Since your bottom and stomach are buddies, working one works the other as well. If you are not very active, your glutes become useless. Other muscles become less flexible, a forward tilting of the pelvis happens, the back forms a bigger arch and receives more pressure. In the end, a stomach that sticks out is what is left. Becoming more physically active is will definitely benefit you and your body.
To build a stronger bottom, the glute bridge march along with the hip thigh raise will do this. To loosen hip flexors, take up the lunge pose. Get low enough to the ground for the back knee to contact the ground. With the back straight, push the hips forward until a stretching sensation is noticed. Maintain this for ten seconds. Alternate legs and repeat the process.
Eat healthy foods such as meat, nuts, fish and diary in place of junk food. Weight loss in the stomach area will be noticeable.
It is common for people to ingest about twenty teaspoons of sugar on a daily basis. Sugar can be found in items like yogurt, fruit and soda, cereal and baked items. Lower the intake of these foods to help speed up your metabolism and lower insulin as well.
Fat is not as bad as you might think. Diets that contain fifty percent fat work just as well has those lower in fat. Using a diet that contains fat is easier to stay with because flavor and fullness are created by the fat. Choose foods that are high in monounsaturated fats such as nuts avocados and olives. Foods high in saturated fats are okay in small amounts.
Regardless of how much weight you lose, being bloated is a bad thing. Sodas, beans and broccoli can cause bloating. Too much sodium also has this effect.
The optimal way to achieve the finest results from the ab workouts is to allow the stomach muscles time to heal after exercising. You will be best served if you take a one day on, one day off approach to your lower ab workout.