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Kristy Lee Wilson, Cirque du Soleil Performer & Fitness Professional, demonstrating 4 great lower back exercises she does to help with the herniated disc she has in her lower back. Perform 2-3 sets of between 5-10 repetitions of each exercise. Visit Kristy’s website: www.kristywilson.com or join her Facebook Fitness Page www.facebook.com to stay up-to-date with her events.
Video Rating: 5 / 5
Before attempting to do lower back exercises that help with back pain, it’s important to get checked out by a physical therapist or chiropractor first. Learn how to stretch out the hip flexors to get rid of lower back pain with help from a strength and conditioning specialist in this free video on exercise and fitness tips. Expert: Ashleigh Gass Contact: www.AshleighGass.com Bio: Ashleigh Gass is a certified sports performance nutrition adviser who’s been working in health and fitness for more than a decade. Filmmaker: Christopher Rokosz
Video Rating: 5 / 5
Lower Back Stretch Exercises
Article by Michael Pugh
“Best Alternative Way of Handling Lower Back Pains”
Suffering from body pains particularly at the lower-back part of the body is often keeps us from doing our job well. Lower back pain exercises can help – we might even try doing different stretches and may even try to apply ointments or plastic straps product to relieve the pain. But in spite of these steps we’ve tried, we could notice that we’re still experiencing the persistent pain every now and then. Good thing that the best solution has been found! The best way to naturally relieve lower back pain is finally here! By simply following and continuously performing the technique, it will surely give you a rewarding result. In just few seconds of doing this new found technique of lower back stretch exercise, this will insure to deliver you the following results. One, it could help you to perform your job better and perform more task in a day without suffering from body pains. Two, it could give you more energy and power to do your daily routine and be fruitful or lively in anything you do. Three, you’ll be more agitated or motivated in doing your job that you’ll be more persevering or persistent to finish all the jobs assigned. Then you’ll still have the energy of having social interactions with your family, friends, and loved ones at the end of the day or during day offs. Being free from body pains will help you boost your attitude and perspective in dealing with different people and performing your job. So right now, you’re not only after doing your job well but also aiming of having the best time of your life with the people around or with the people you value the most. From trying out this very effective alternative way of lower back exercise, you are rest assured that you will be able to perform the entire task you might want to accomplish in a day experiencing not just a successful job career but a successful relationship with your co-workers, friends, and family. So it’s worthy enough to give some time to try for the best alternative way of relieving the lower-back pain by performing this exercise. For guidelines and proper steps of performing alternative lower-back exercises, please check http://www.thelowerbackpainexercises.com/ and see the result that you’ve been looking for! In just one click and few seconds of performing the guides provided in the site, you will surely look and feel great in your job performance! No need to take extra effort of doing this exercise technique, the steps is so easy to follow and perform without putting too much time of doing so. You may also perform the warm-up or body check first by assessing or considering the best place or position of doing the right technique. Find out more about Lower Back Pain Exercises.
About the Author
http://www.thelowerbackpainexercises.com Persisting lower back pains? Lower back Stretch Exercises can help you ease those pains! Find Out the Best reviews on Lower Back Exercise to Guide You through an Effective Relief of Back Pains!
Relief From Back Pain – Learn The Different Strategies Of Treatment For Lower Back Pain
Article by Tommy Wayne
There are a lot of varieties when it comes to the relief from back pain. It is depending on its severity and duration of pain that the relief can be given. Our response for back pain usually has something to do with self medication of unprescribed drugs and application of ice pack or hot bottled water. Medication’s risk can happen especially when there is over dose or under dose of medications. The risk of hot and cold compress happens when the duration of application exceeds, and so a negative effect to body’s normal process can occur. The importance of health care practitioner must be considered.
Your health care provider will help you get through the pain of your back and will give you right advices on how to take care of our backs and prevent such occurrence. They know much more than you so follow doctor
How To Get Rid Of Lower Back Pain
Article by Frank Thornton
During a recent bout of severe lower back pain, my physiotherapist put me on a course of back exercises to alleviate my back pain.
I have to say that I was somewhat surprised given that I was in so much pain, but it actually worked and helped me recover quickly.
The theory behind stretching your back – even when you have a sore lower back – is that by extending the back muscles, you give relief to your back by taking pressure off the affected areas.
If you suffer form a herniated disc, your physio may have you do back exercises for disc problems because it will relieve the pressure caused by the herniated disc on the spinal nerves.
The back exercise I found most helpful was “the cat”. In this exercise, you get down on your hands and knees and arch your back up for a few seconds just like a cat. When you do this, you can feel the stretch in your lower back muscles.
Depending on how much pain you are in, your physio may recommend doing back exercises several times during the day. Don’t overdo things though. The last thing you want is to re-injure yourself.
One of the most popular lower back exercise programs is the McKenzie back exercises. Robin McKenzie is a famous physiotherapist from New Zealand whose techniques have been practiced for many years.
McKenzie believes that people suffer from back pain as a result of poor posture or bending incorrectly when lifting. The book advocates a series of back exercises including many safe lower back exercises which help make the back more flexible by extending the spine and improve your posture. (Note: talk with a doctor or physiotherapist before using this approach.)
One of the most popular items for back exercises is a Swiss ball, also known as an exercise ball or a fitness ball. Low back exercises with a Swiss ball really give you a good stretch.
A word of caution though. When you first start using a Swiss ball, take it easy. I slid off it a few times and if I’d had a sore back, this could have been painful. But when you do low back exercises on a Swiss ball, you are going to love the feeling that the stretch gives you.
If you like swimming or being in a pool, look into exercise programs that involve back exercises in a pool. You will find them at your local YMCA or swimming pool.
What’s good about doing back exercise in the pool is that the water takes the pressure off your back giving you more freedom to move and stretch your back.
At first it seems odd to be doing exercises when your lower back is sore, but I’ve learned that depending on your situation, it can be one of the best things you can do to get on the road to recovery.
About the Author
Frank Thornton writes frequently on health and fitness. Learn more about relieving your back pain at http://www.relievingyourbackpain.com
Start or join the discussion about this video on bit.ly Great exercise to reduce low back pain. Visit www.SteadyHealth.com for more info.
Video Rating: 5 / 5
Cure for Lower Back Pain – Non-surgical Treatments for Back Pain
Article by Jamie Peters
One of the most common problems of people who are obese, at work and even the elderly is lower back pain. This is due to strenuous activities or underlying diseases.
There are non-surgical cure for lower back pain. Follow these tips and relieve you from the debilitating pain in the back.Exercise – exercise may get rid of lower back pain easily. This technique is effective if done properly. There are many methods of exercise to help lessen back pain. Try some of these steps:
* Pelvic tilt exercise* Knee to chest exercise* Lumbar spine exercise* Lumbar extension* Lower back rotation
These are just some exercise techniques to cure for lower back pain. There are also gadgets or equipments to use in exercising.
Heating or ice pad – Heat pads and ice packs are effective home remedy for lower back pain. Place the heat pad or ice pack in the affected area and let it sit for 10 to 15 minutes.
Posture – Proper posture must also be attained to cure temporary pain in the back. You can use comfortable pillows placed on your back while sitting during office work. Proper standing position is also a must to align your spinal structure.
Medicine – There are certain medications that can be bought over the counter. It is quite effective when taken during the onset of lower back pain. Now are some medications for back pain treatment.
* NSAIDs – anti inflammatory drugs* Acetaminophen – analgesics* Muscle relaxants* Pain relievers
Yoga – Yoga is a kind of meditating exercise. This technique is used to flex the muscles including the bones and spine. It is effective in treating back pain because it helps release the stress physically and emotionally.
Pilates – Pilates is a combination of exercise and Yoga. A few equipment is used to move the muscles and bones in the body.
Therapeutic massage – Massage is effective in relieving back lower back pain since it helps in relaxing muscle spasms in the back.
Chiropractic therapy – This practice in treating lower back pain utilizes spine manipulation. It is effective but quite expensive.
Water therapy – Spas, whirlpools, therapeutic bath tubs are also effective since water also massages your body and the toxins are also flushed out hence, relieving you from lower back pain.
Herbal medicines – There are herbal medicines that have certain remedial properties to heal lower back pain. Make sure it id FDA approved and it is safe to use.
Weight management – It is best to have a healthy diet especially for obese persons. Lose some weight to lessen the strain on the back. Combine exercise and proper diet to lose weight fast and to cure back pain.
Rest – It is also a good idea to rest after all the strenuous activities for the whole day. Get a good night sleep using pillows under your knees and lie straight back on the mattress. You can also try to rest while at work to lessen lower back pain.
Cure back pain to be productive and be effective on your daily activities. Be healthy!
About the Author
How to end your back pain problems as fast as possible. Learn the secrets from a ‘survivor’ of back pain at http://www.removemybackpain.com/backpaincure
From the owners of the Egoscue Clinic in Austin, Texas, here are three exercises you can use if you are suffering from low back pain. Try them out and then give us feedback, wed love to hear from you at Austin@Egoscue.com!
Start or join the discussion about this video on bit.ly Great lower back exercise you can perform also during pregnancy. You will need fitness ball. Visit www.SteadyHealth.com for more info.
Video Rating: 5 / 5
When exercising the lower back, avoid extending by leading with the head and curling the neck. Use lower back extensions to increase strength with tips from a personal trainer in this free exercise video. Expert: Belle Badell Contact: www.fitascanbe.net Bio: Belle Badell is the owner of Fit As Can Be, providing personal training, fitness and dance instruction, as well as wellness coaching. Her services are personalized and tailored to each person’s needs. Filmmaker: Christopher Rokosz
Video Rating: 4 / 5
VIDEO DESCRIPTION: Exercises to End Lower Back Pain | * | Relieves tight low back muscle spasms faster than strengthening and stretching | * | more advanced version of Lesson 1 of The Cat Stretch exercises / Disproving the Myth of Aging — MORE EXERCISES: somatics.com | * | Good preparation for sleep (for insomnia). More on sleep: lawrencegoldsomatics.blogspot.com | * | ARTICLES: ezinearticles.com | ezinearticles.com | ezinearticles.com | ezinearticles.com | * | MORE EXERCISES for back pain: somatics.com | * | MORE video at somatics.com | * |. Relief from low back pain.in days or weeks instead of months or years | * | Free Yourself from Back Pain: Nine Weeks or Less to a Back You Can Trust at All Times: somatics.com | * | Somatic exercises free you from the grip of muscle spasms, restore your ease of movement. | * | HOME WEBSITE: somatics.com
Video Rating: 4 / 5
AskTheTrainer.com Personal Trainer Mike Behnken, MS, CSCS Lower back isolation exercises are something you should use sparingly. Your lower back is best exercised as part of multi joint full body type exercises. Make sure you squeeze your glutes during this motion. If you try your best but cannot maintain completely straight legs, you have either tight hamstrings or weak glutes. You should begin a corrective stretching program. Low back exercises will not burn fat off your love handles or lower back. AskTheTrainer.com
Start or join the discussion about this video on bit.ly This exercise is great if you have problems with low back pain, and you can also perform it during entire pregnancy. Visit www.SteadyHealth.com
AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Stability ball reverse low back extensions are an exercise you should only do if you are advised by a qualified professional. The most important aspect is the contraction of your glutes as your raise your heels up. Your glutes are the prime mover for this exercise. Your lower back is just a stabilizer. If you only feel this in the low back you may have muscle imbalances. These will not rid you of lower back fat, but they will strengthen your lower back. Remember to reiterate for the 10000000th time. Resistance exercises DO NOT burn fat off of the muscle you are exercising. AskTheTrainer.com
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Lower Back Exercises Pelvic Tilt
Article by Angela Rubicsa
Training your decrease abs isn’t about how many reps that you can do at a time. It really is about actually concentrating on the muscles and driving them to work. If you correctly target your decrease abs with the right exercises, you might be in a position to feel them working. Plus, whenever your decrease abs commence to get fatigued from an excessive amount of of a workout, you’ll begin to not feel their situation as much. . Pay attention to your body. Do not over strain your muscle tissue or else you are likely to be repaying for this the following day.Squats- Stand together with your feet shoulder width apart.
The Best Lower Body Exercises
Lower body exercise is necessary to balance and stabilize the body. Our legs and the muscles of the lower body support the upper body and initiate body movement. Without proper strength in the lower body, the body would be immobile, unable to support the rest of itself. Therefore it is essential to include a lower body workout within your weekly exercise.
Here is a list of the best lower body exercises that can be accomplished at home or in the gym. Although it is not necessary, there are specific gym machines that target the same muscle groups as dynamic lower body exercises. Gym equipment allows for more weight to be lifted to build bigger muscles. However, regular dynamic lower body exercises can accomplish losing weight, strengthening, firming, toning and stabilizing the lower body. Some of the gym equipment that can be used for the lower body includes the leg curl, leg extension, leg press, hack squat, calf raise, and the multi hip machine. Other equipment that can be used both at the gym and at home are dumbbells, hand weights, barbells, physio balls and steps. Here are the best lower body exercises that can be done within your home and without any exercise equipment.
Lunges- There are many different forms of lunges such as static, dynamic, forward, lateral, low, etc. Lunges work all the major muscles in the lower body making it a perfect toning exercise. Start off with feet shoulder with apart. Step forward with one leg and lower both knees at a 90-degree angle. The back knee should come to a couple of inches off the ground. Make sure the front knee stays straight over the front foot. Push up to starting position and switch legs. Remember to do the same amount of repetitions on each leg between 10-15. To make this easier allow the back knee to go all the way to the ground. To make this exercise more difficult hold for 5-10 seconds while in the bent position. As you increase your strength swap legs by jumping and switching the position of each leg.
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Squats- Stand with your feet shoulder width apart. Slowly lower your body and bend your knees. Keep your weight back on your heels with your hips only slightly bent and your back upright. Your knees should not go over your toes. Try to bend your knees to a 90-degree angle and no more. Then straighten up to original position. To make this exercise easier put your arms straight out as you bend down, this will balance out the weight. To make this exercise more difficult pause when your knees are bent at 90 degrees. Hand weights can also be added to make this exercise more complex.
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Step-ups –Using a step, staircase or riser stand in front of it. Place your right foot in the middle of the step and step up, balancing your body on your right foot. The other foot should be behind the body to stabilize any imbalance. Step down on the left leg. Then repeat with other leg. Do 12-15 repetitions on each leg. To make this exercise easier when you step up place the other leg on the step as well before coming back down to the ground. You can also start off with a very low step 1/2 a foot and build up. To make this exercise more difficult you can add hand weights or hop onto the step.
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Plies – Much like the movement of a squat, plies works the inner and outer thighs, glutes, hamstrings and quads. Standing with you’re your feet wider than shoulder width apart. Turn your toes out away from the body. Squat down. Do not allow your knees to go over your toes or bend your knees more than 90 degrees. Come back up to a standing position. Repeat 12-15 times. To make this exercise harder add hand weights.
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Calf Raises – While standing up, with your legs shoulder width apart, raise up on the balls of your feet, lifting your heels up off the ground. Bring your heels back down to starting position. To make this exercise easier use a chair or wall to hold on to for balance. To make this exercise more difficult stand on the edge of a step while rising on the balls of your feet.
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Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website!
Everyday Health, Live your Life to the fullest!
http://www.universalhealthinfo.com/Lower_Body_Exercises.html
Easy Lower Back exercises
Article by Dave Parsons
It has been shown that most incidences of lower back pain are due to lack of exercise, being overweight, and a sedentary lifestyle. These are also the same reasons why lower back pain problems are not being addressed as a separate concern, or even as the main concern. In these instances, lower back pain is considered as a side effect or symptom of the larger problem.
The good news is that if the cause of the back pain is any of the above, then most probably there are no current physical spinal problems. There are several exercises you can do to strengthen your abdominal and lower back muscles. A good regimen of exercises to flatten the stomach can take about an hour a day. For those with lower back pains, you can trim down the exercises to include 6 basic routines which may be done in 15 to 20 minutes per day.
Some easy to do exercises to develop stronger abdominal muscles include:
– Cat stretch. So called because of the way the body stretches like that of a cat. With your hands and knees on the floor, hands spread shoulder wide and knees spread waist wide; then let your head drop, try to tuck your hips inwards, thus raising your back. Try to raise your back as high as you can, and creating a gradual curve pointed towards the ceiling. Hold for 5 seconds, relax, and repeat 10 times.
– Camel Stretch. The opposite of a Cat Stretch, it looks like you’re emulating a two-humped camel. With your hands and knees on the floor, hands spread shoulder wide and knees spread waist wide; then raise your head and hips, allowing your stomach to fall towards the floor. Hold for 5 seconds, relax, and repeat 10 times.
It would be good to visit a doctor first before undertaking any of strenuous exercises. This is specially true if you have a spinal problem, like a herniated or slipped disk. You might also want to ask about specific exercises to avoid or specific movements to avoid in your day-to-day chores and routine.
About the Author
Dave Parsons, author of this article is also interested in Back pain causes and recommends you to please check out Treatment for back pain if you liked reading this information.
Lower Back Exercises & Stretches For Golf.
Article by Jamie D
It is important to keep your lower back in good shape when playing lots of golf. Here are a few stretches and exercises that will help keep your lower back in good shape.
1) Hamstring Stretch.
An easy exercise to relieve tension in the lower back muscles and buttocks is the hamstring stretch. Lie flat on your back with your legs fully extended. Raise your left leg about 12 inches off the ground, and hold it there for up to 20 seconds before returning to the starting position. Alternate legs until three repetitions have been completed for each leg.
2) Pelvic Tilt.
This exercise will stretch the muscles in the lower spine area. Lie on your back with your knees bent and your feet flat on the floor. Flatten your back against the floor by pulling in your abdominal muscles. Hold this position for 5 seconds, then repeat nine times. Be careful not to raise your lower back off the floor during the exercise.
3) Leg Rolls.
Begin by lying on your back with your legs extended and your knees bent. Extend your arms to both sides. Swing both knees to your right while keeping your feet on the floor, then swing them back to the left. Repeat until you have performed 20 repetitions to each side.
4) Arm Swings.
This exercise replicates the motions of a swimmer. Lie flat on your back with your legs fully extended. Lift your left arm up and back toward your head as if you were doing the backstroke in a swimming pool. Repeat the motion with your right arm, and continue alternating until you have done 10 to 20 repetitions with each arm.
5) Bridge.
The bridge works to stretch the muscles of the lower back and hips. While lying on your back, bend your knees so your feet are flat on the floor. While keeping your arms at your sides for support, lift your buttocks off the floor. Hold the raised position for 5 seconds. Repeat the exercise nine times.
About the Author
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Lower Body Exercises With No Equipment
The best lower body exercises are the ones that can be done anywhere with little or no equipment. Being single with no kids may allow for wasted time in the gym doing twelve sets per lower body part, but once in the real world of spouse, kids and job, those two hour gym visits are history. The good news is this should be a welcome change because the old-school bodybuilder, weights and machine type workout routines can do more damage in the long run as compared to a smart, properly structured lower body exercise routine.
Exercise machines and weights will always have their place in fitness – but they are not the only way to achieve a strong, well toned lower body. The right selection of lower body exercises can produce a sufficient training stimulus to bring about desired changes, continuous progress and visible results. As health clubs and fitness centers are filled with an endless amount of exercise machines and weight training gear, it is in their best interest to promote weight and machine type workout programs. Naturally, members develop a dependency on these types of workouts because they don’t learn any alternative exercise methods. Some fitness experts argue that workouts with machines and weights are the only path to true lower body improvements. The reality is, nothing can be further from the truth.
The problems with this mind-set range from the ‘more is better’ syndrome to the ‘I got out of my routine’ excuse. To develop a strong, fit and defined lower body your choice of exercises must be realistic for long term adherence and they must consist of exercises that can be done at home or while on the road if you are traveling. As a career personal trainer and fitness consultant I’ve had the opportunity to work with many people at various stages of life. The people who maintain long term fitness success are the ones who structure their lower body exercise routines so that they are ‘portable’ – meaning if they don’t have a gym available to them – it’s not going to prevent them from getting their lower body exercise session in. This ties into one of the essential elements of fitness success – consistency. Staying on a regular exercise schedule will yield the best long term results. Starting and stopping a routine that is unrealistic will yield harmful results – this is a fact.
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Lower body workouts consisting of body weight leg exercises produce an incredible amount of natural strength while providing gender specific improvements in muscular development and appearance. While women seek more of a toning and firming effect, men seek more of a lean muscle building effect with muscle group definition. An old fitness myth exists that has people believing that a woman will develop muscles like a man if she follows the same type of lower body exercise program. The exercise program does not dictate this result. It’s the gender/genetic differences of the male and female DNA that dictate the specific results that men and women derive from well rounded, and properly structured lower body exercises. Not the type or intensity of the workout routine itself.
Yes, we sometimes see women who look like male bodybuilders or power-lifters – but these abnormal looks can almost always be traced back to some method of pharmaceutical enhancement. For example, taking anabolic steroids or growth hormone to develop as much muscle mass as possible is one way for a woman to lose the fit, sexy and feminine look. Nothing against them – but they do not represent the definition of fitness – especially for women.
No matter if you are male or female, the benefits of properly structured lower body exercises that do not rely on the confines of a gym or fitness center can give you all the results you could ever want, in a program that can easily be followed for life. After all, isn’t that what true fitness is about?
Don’t get rid of your health club membership – especially if you enjoy doing some of your lower body workouts there. But it would be wise for you to develop a body-weight leg exercise routine for you to follow at home or while you are ‘on the road’ – so you don’t develop over-training injuries or find yourself missing several weeks of exercise sessions because you were traveling or just ‘didn’t have time to get to the gym’.
Exercise Physiologist, Joey Atlas, is the creator of the Hottest Lower Body Exercises and Workout DVDs.
Also visit Golf Stretching Exercises for Golf Fitness Tips.
Lower Ab Exercises For A Flatter Stomach
Creating flat, cut abs might be the goal, but some individuals try exercising their lower abs the incorrect way. Incorporating other muscle groups into exercises intended to target the lower abs is a mistake that’s very easy to make. You need to keep a few things in mind to execute lower ab exercises correctly.
Training your lower abs is not about how many reps that you can do at a time. It’s about really targeting the muscles and driving them to work. If you properly target your lower abs with the right exercises, you’ll be able to feel them working. Plus, when your lower abs begin to get tired from too much of a workout, you may start to not feel them as much. . Pay attention to your body. Do not over strain your muscles or else you will be paying for it the following day.
A terrific lower ab exercise that especially targets your lower abs focuses on your transverse ab muscles. The transverse abdominis muscle runs horizontally beneath the rectus abdominis muscle, which runs vertically and pulls the front of the pelvis up toward the belly button. The transverse ab pulls the belly button in toward your spine. The exercise that targets the transverse abdominis is implemented by kneeling on the floor with each of your palms flat on the floor before you. All you need to do then is pull your navel in as much as it is possible to by utilizing your lower abs. Relaxing the rest of your body helps make sure that the exercise has been done by your lower abs rather than various other muscles. When you are just starting out, start by maintaining the position for ten seconds followed by relaxing.
As these muscles become accustomed to getting used, you can begin lengthening the timeframe of the exercise. Hold the position until you stop feeling it, until you start feeling other muscles contracting, or for around two minutes. Beginners may make certain they’re suitably carrying out the exercise by examining their technique by lying with their face down on the floor and executing the identical movement. This position will allow you to be able to feel your lower abs better, consequently making certain the workout is done in the right way.
You can start another great exercise for your lower abs by lying flat on your back on the floor. This specific exercise focuses on your lower abs and works by moving your legs. The objective is to keep the abs tightly contracted throughout the exercise. When you stop feeling the tightness in your abs or you feel pain in the lower back, stop the exercise. To perform the exercise, one leg is kept on the floor and the other leg is kept in a bent position. Keep the thigh muscle of your bent leg in a position that is perpendicular to the ground. Then use your lower abs to lower your leg toward the floor until your foot touches it. Work both legs with this exercise. As it gets easier and you wish to boost the challenge, you can straighten your leg in order to increase the demand the exercise places on your lower abs. To further increase demand on lower abs, lower both legs straight at the same time. Always remember that this is an exercise that should be performed slowly and with a great amount of concentration. You ought to perform 2 to 3 sets, with 10 to 15 reps in each set.
Dominique Rogers is a fitness enthusiast and author. For more information on workouts for women, visit her at http://www.SuperbAbs.com
Learn the best core strength exercises and core stability exercises. These are also excellent lower back exercises to add to your core workouts and overall core strengthening.
Video Rating: 3 / 5
perfectsweat.com FINALLY A BACK STRENGTHENING ROUTINE THAT WORKS THE APPROPRIATE PART OF YOUR BACK TO MAKE IT STRONG NOT PAINFUL
Best Lower Ab Exercises
Alright, so these are the Top 5 Lower Abdominal exercises, which is the abdominal muscle group that develops your side abs, or your abdominals that wrap around your waist, and your lower abs. These exercises aren’t just made up, but they are honestly ranked among all other lower abdominal exercises as the Top 5 Rectus Abs exercises. These exercises, along with other main abdominal exercises, are actually researched, rated, and ranked by researchers that use electromyography equipment.
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How This Workout Is Actually Ranked:
Now first of all, what is electromyography equipment? Well, this equipment tests the amount of muscle activity in an exercise, and monitors the rectus abs (main “six pack abs”) and the lower abs during different exercises. Now going back to the research and proof that this is the single best ab exercise, this specific abdominal exercise tested as the HIGHEST most powerful, fast six pack-building ab exercise among thirteen separate exercises that were tested as well.
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Bicycle Maneuver:
The first work out we have on our list of amazing top 5 lower abdominal exercises is the Bicycle Crunch. This move is a great abdominal exercise to work on the obliques, which are the side of your abs (the waist) and the lower abdominals.
Directions To This Move:
1. Start the exercise and lay on your back.
2. Press your lower back, while maintaining the position on your back.
3. Put your hands behind your head and bring your knees to a 45-degree angle.
4. With your knees halfway between straight up toward the ceiling and level with the floor, begin a pedal motion.
5. While pedaling with your feet, touch your opposite elbow to your opposite knee, alternating each side.
6. Continue the process as you feel the tightening and burning in your abs throughout the work out.
7. Start with repetitions of 10-20 at first.
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Reverse Crunch:
The next exercise in line is the reverse crunch. This can be done on the ground or on an incline sit-up board. The main thing you need in this exercise is just something behind your head to hold. If your going to use an incline board, be sure to use it with your feet lower than your head.
Directions
1. Lie down on your back.
2. hold a weight up, or use the foot bar if you’re using the sit-up board.
3. Keep your knees slightly bent throughout the whole process.
4. Pull your pelvis and legs up so that your knees are above your chest.
5. Once you do that, return to the beginning position.
6. Repeat this process and do about 2-4 sets of 15-20 reps.
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Plank:
This is considered to be one of the easier ab work outs for one specific reason, and that reason is because it gives you that rest feeling in your abs since you aren’t doing very much at all. The cool thing about this exercise is that it will give you that rest feeling in your abdominals, but at the same time its strengthening your core with very little effort. Though this exercise does require you to have some patience, the results will prove to be rewarding. The reason for your patience is because there is very little activity in this workout, but this little work out will produce extreme results. This is a good practice to burn body fat around your back, abdominal muscles and core.
Directions:
1. Start with your face towards your exercise mat.
2. With your elbows and fists below your chest, put all your weight onto your forearms, fists and elbows.
3. Now straighten your back so its completely flat.
4. With your straight back, maintain a bridge between your elbows and your toes.
5. Keep your hips as high as you can and don’t let hips to sag below you.
6. Keep this posture as long you can, maintaining a straight back and strong high hips (keep hips from sagging).
7. starting from 10 seconds.
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Captain’s Chair:
Now this exercise is considered to be an advanced lower abdominal exercise. What is an advance lower abdominal exercise? Well, what it means is that this abdominal exercise requires every one of your body part’s positions to be dead-on to what the exercise requires you to do, because the positions are vitally important for obtaining the top results. For this reason, it is very important that you keep your lower back stable, keeping it straight throughout the whole workout. One thing to remember throughout the exercise is to not arch your back at all.
Directions For This Move:
1. Start off by standing on a chair.
2. Now, grip the handles on both sides of the chair to stabilize your upper body.
3. While pressing your back against the pad, slowly lift your knees towards your chest.
4. While your doing this, remember to keep your lower back firmly in place.
5. If your lower back isn’t firmly in place, you won’t be strengthening your abs, but your hip muscles.
6. You should also feel the tightening in your abs after a few reps.
7. Do 2-3 sets of 18-25 reps for maximum results.
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Vertical Leg Crunch:
The vertical leg crunch is another one of the most effective moves for the rectus abdominus and also the obliques (side abs). A vertical leg crunch is an ab workout that targets the rectus abdominus and the oblique muscles in the body’s core. This is a main core abdominal exercise. They are similar to basic stomach crunches but involve extending the legs into the air in order to better isolate the abdominal muscles during the crunches. Vertical leg crunches are an important exercise for those who want a flat, toned stomach, or chiseled abdominals.
Directions To This Move:
1. This one is similar to the Fifer Scissors from P90x if your familiar with it, except both legs are up.
2. Lay down on your back.
3. Both legs are up and you Leave both legs straight up in that position.
4. Move the hips up and down, up and down.
5. Keep your whole back on the floor, just from the waist-down goes up off the floor each rep.
6. Each up and down counts as one rep.
7. Straight legs, and moving hips.
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