Techniques for Lower Abdominal Sit-Ups

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Lower abdominal sit-ups require the right techniques for the maximum amount of positive results possible. Learn about the techniques you'll need to use for lower abdominal sit-ups with help from a health and human performance specialist in this free video clip.

Part of the Video Series: Workout Without Weights
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Video Transcript

Hi, this is Lisa with here at Anytime Fitness, South Longview, Texas and I'm going to show you the technique for a few good lower abdominal exercises. This is probably the number one question I get from women in particular because we tend to carry our weight in our lower abs. So I'm going to show you two of my favorites, the very first is called a myotatic crunch. I love this exercise because it really targets the transverse abdominis. This is also called the corset, these are the corset muscles because it holds you nice and tight as if you were wearing a corset. So this is a great exercise. You can use a BOSU what I have here. If you don't have that, you can use some couch cushions as long as they are nice and firm and they can get your hips up off the floor about six inches. So you are going to keep your belly button pulled in nice and tight. I like to put my hands in diving position, go down for about the count of four, stretch at the bottom, hold this for about two seconds, come right back up and look here. You are really going to push those fingertips to the ceiling, two counts, very slowly back down, about four, reach back for about two seconds, come right back up. Repeat that ten times. Once that gets easy, you can go ahead and add a small hand weight to make it a little bit more difficult. The next one I'm going to show you is called heels to heaven. Go ahead and lay down, again, belly button is pulled in nice and tight to your spine. I'm going to put my feet straight up in the air, my heels, my thinking here is that I'm going to push the ceiling out with my heels, not my toes, keep your feet flexed. You're going to come up and back down. This is a small motion. I'm not rocking. I'm going up and down and that's helping me to better isolate the lower abdominals, up, you can have your hands behind your head if you want, you can also add an upper crunch if you want. But we're really really talking about focusing on the lower abdominals now and look at how controlled that is. That's the key. You can also come up and hold. I love a hold here. You're really going to feel them working. Repeat that to exhaustion. Do as many as you can, go ahead and wear out those muscles and those are two of my favorite exercises for the lower abs.


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