Lower Abdominal Exercises for Beginners

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Your lower abdominal area consists of several different muscle groups. Target your lower ab region with the help of a certified personal trainer in this free video.

Part of the Video Series: Total Fitness
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we're going to talk about lower abdominal exercises for beginners. One of the first things we have to realize when we're talking about abdominal exercises, especially lower abdominal exercises, there's a lot of misconception as to how the muscles of the ab, even at the core are set up. You really have about 12 muscles that make up the abdominal girdle. The primary muscles being the rectus abdominis and the transverse abdominis, which are the big, essential muscles. You have obliques and serratus, and things of that nature that start to appear as your body fat levels getting lower. When you're training the abdominals, especially the lower region, there are some muscles down there, such as the hip flexors and stuff that come into play. There's not really why to specifically target a lower abdominal muscle, because there's not a true lower abdominal muscle. It's one large muscle that makes up the either the tranverse abdominis or the rectus abdominis. Now, the rectus abdominis is the area that we see the six pack in. It's the one muscle that's separated by a group of tendons and ligaments that cause to divide, and everybody's muscles are going to appear slightly different. It just depends on how those tendons or ligaments are wide out. The best way to get those lower abs to show through is through diet, and the ironic thing is the lower abs are going to be the very last thing to come out. You have to be extremely lean to see those last couple of indentations or cuts, so to speak, those tendons. So, you can do pretty much any type of abdominal training; total abdominal routine is going to include twists through the obliques, crunches to work the, the transverse and rectus abdominis, leg lift which you tend to feel more in the lower regions of the abs. But, the reason you feel that is 'cause you're bringing into play your hip flexors and extensors a lot of times, and those tend to be just above the groin area, and there are insertion points, and that's why you feel the lower ab workout. You start slow. You don't have to overdo it. Ab movements, especially, are done and get the best results when they are done slow. Concentrate on pulling the abdominal wall in towards the spine, allowing the abdomen to crunch the shoulders forward. Don't be quick and jerky with the movements, slow and controlled; give you the best abdominal results. Other thing is, you know, start with just a couple of sets. Treat your abdominal muscles like any other muscle. You don't want to work them everyday. They need time to rest and recuperate and recover and repair just like any other muscle group. So, every other day at most on your abdominal workouts; you can alternate your exercises from workout to workout to achieve better results. And those are just a couple of exercises that you can do to help increase the tone of your lower abdominal region.


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