We all want to have the ripped abs of those fitness models we see in the magazines and infomercials. This is the reason why we purchase ab exercise machines and do those grueling ab workouts. However, not all ab exercises are created equal.
You must choose the best ones and focus on them especially if you are looking to develop your lower abs. Fortunately, there are ab exercises that will allow you to build your lower abs fast! Of course, this is with the assumption that you will perform them regularly and properly as well as combine them proper diet and lifestyle habits.
Reverse Crunches
Many athletes favor reverse crunches for their lower ab development routines because of the many variations possible. The best way, however, is to lie on a bench press bench that provides for support and stability, thanks to a firmer grip. You can, of course, perform reverse crunches anywhere - in your home or the gym, on the floor or hanging from a bar or on your forearms - since the technique, principles and effects are the same for all variations.
To execute reverse crunches, you have to lie down on your back on an exercise bench and hold on the handholds behind your head for support. Then bend your knees, which should make your buttocks slightly off the surface of the bench. Now, bring your knees towards your face, hold the position for 3 seconds and then lower your legs towards the starting position.
Leg Raises
One of the gold standards in ab formation, leg raises specifically targets the lower abdominal muscles. Plus, it also indirectly works on the other parts of the lower body such as the lower back, hips and buttocks, so it is one of the exercises that you must also try. You can also adopt the many variations of leg raises depending on your level of physical conditioning. Thus, you can bend your knees, do hanging leg raises and use an incline board to add variations and challenge to your workouts.
This example of a leg raise is performed on a vertical bench. First, position your arms on the vertical bench and holding your upper body as steady as possible. From this starting position, you should then bend your knees, bend them as high as you possibly can until your hips are fully flexed. You must squeeze your abs as hard as you can while holding this position for 2-3 seconds. You will then lower your legs with knees bent back to the starting position.
Bicycle Exercise
No, you do not need a stationary bicycle for the bicycle exercise. You only need the floor and your own bodyweight to develop your lower abs as well as the obliques and intercostals. To execute the move, you just need to lie down on the floor, place your hands behind your neck, and bend your knees on a 45-degree angle with your feet slightly off the floor. Now, you should begin pedaling motions by bringing your knees towards your elbows, in opposite directions (right knee to left elbow and vice versa).
Of course, you need not perform all three exercises in one day. You can always alternate them so as to ward off boredom and injury from overusing one muscle all the time.
The best ab exercises will help you get results faster. Visit http://www.1-stop-fitness.com/ to learn more.
Article Source: http://EzineArticles.com/expert/Mike_Singh/17240
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