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| Lower Abdominal Exercises |
leg raises
Increases in the legs are a staple goods lower abdominal exercises , and can be performed in the chair is master or pull up bar . Stand on the chair or hang on the drawback and raise your legs, keep as straight as possible. Make sure you go beyond the 90 degree "L-shaped " - the bottom of the lower abdominal exercises is more than abdominal flexor hip.
If you have trouble exercising , do not worry , it's difficult. Instead of opting for the knee - raise the same year, unless the legs are bent at the knee. Focus again to go beyond 90 degrees of range of motion is the key to this lower abdominal exercises.
Scottish
I really do not know the right name for this exercise, my companion Scotty showed about 4 years ago and has remained one of my lower abdominal exercises since . Take a plate of 5 kg , preferably rubber . Put a gym mat on the floor and end up facing , with legs and arms outstretched .
Before going on 3 years, it is important that you understand some basics about training abs.
Hold the plate in his hands , pulling the arms and legs , transfer plate on the shins , and then re- extend your body with the legs of the plate equilibrium. Now draw the legs again and transfer to the lower abdominal exercises in his arms again , IE 1 rep - try 4 sets of 10-15 repetitions . If you have problems, try a lighter weight or no weight.
The real benefit of this exercise is that it addresses a wide range of your core muscles - pulling the legs in the lower abdominal exercises of their two hip flexors and lower abdominal , and crack to grab the plate with their hands overworking your heart hardtop . Also, this is an exercise you can make measurable progress - once you find 5 kg easy, try to climb to 10.
Swiss Ball Roll Ins lower abdominal exercises
Place a Swiss ball on the floor and balance buttons on top of lower abdominal exercises , keeping the rest of your body in the press up position - ( as if he were about to form a statement aroused ) . Draw your knees to your stomach , allowing the ball to roll forward. Tighten your abs and extend your legs to the starting position muscles. Try 4 sets of 15-20 repetitions . It is an lower abdominal exercises - not really effective only works the abdominal, but your whole heart must work to balance on the Swiss ball .