Lower Abdominal MuscleAbdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.
The function of the abdominals is spine or lumbar flexion.
The origin of the abdominals originates on the pubis crest.
The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.
There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program. For example, if one was losing fat on their belly they would train their abs three times per week with resistance allowing adequate time for recovery.
|Picture||Name of Exercise|
|Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...|
|V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...|
|Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ...|
|Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.|
|Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground....|
|Exercise Ball Medicine Ball Throw The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a...|
|Twisting Leg Raises |
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...
|Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...|
|Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ...|
|Roman Chair |
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi...
|Exercise Ball Abdominal Leg Raises The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee...|
|Picture||Name of Cardiovascular Exercise|
|Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...|
|Image||Name of Pilate|
|Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be...|
|Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ...|
|Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while ...|
|Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with...|
|Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your on...|
|LOWER ABDOMINALS||I'm a 16 year old male who is very concerned about my abdominals. I go to the gym and work out all essential areas. What good exercises could i use to workout my LOWER ABS. I know the bottom is hard to achieve but any help will be well recieved...|
|Lower Abdominal Exercises||Hi, Can anyone give me some good Lower Abdominal exercise to do please?...|