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4 Easy Lower Stomach Exercises You Can Do
Today
By: Juzaily Ramli
When doing stomach exercises, we always forget an important step that
is to separate or isolate the particular muscles within the abdominal
group. The lower stomach muscles are one set of muscles that need to be
isolated and worked on. Here are some exercises that help to isolate
and work these muscles. Very suitable for those who are looking for
exercises to flatten lower stomach.
Crunchless Crunch
First, either lie on your tummy or kneel, depending on which is the
more comfortable for you. You can try it both ways and decide which you
like better. Now, relax your body and try to move your belly button
inwards towards your spine using only your lower abdominal muscles.
Hold this position for ten seconds or longer if it is too easy for you.
Your objective is to hold the contraction until you can no longer feel
it, or until you feel that your other muscles are doing more work than
the transverse abdominus. If you feel either of this, then it's time to
let the contraction go.
Alternating Toe Touch
First, lie on your back with either a mat or a towel to cushion your
spine. Then put your feet up in the air. Now, extend your right arm and
lift you shoulders off the floor using only your lower abdominals. With
your right hand, touch your left toes, and then slowly lower yourself.
Next, switch to your left hand and repeat. Make sure you keep your
knees straight all throughout the routine and keep a slight distance
between your chin and your chest.
Sit-Up Hold
Now that you're already on the floor, you can also give this exercise a
go. Bend your knees so that your feet are flat on the floor. Now place
your hands behind your head, and keep your elbows all the way back.
Don't place them alongside your head. By using your lower abdominals
only, lift your shoulders off the floor and hold for about ten seconds.
As you get stronger and the routine gets easier, you can hold for a
longer period. Just make sure that you use your abdominal muscles to
pull yourself up, and not your arms or neck.
Lower Back Flatten
From the previous sit-up, you can easily proceed with this lower back
flatten, as you are in the same basic position. Still lying on your
back with your knees bent and feet flat on the floor, you will notice
that there's a small space between your lower back and the floor which
is naturally created by the curve of your spine. What you want to do
now, is to get your lower abdominal muscles to push your lower back to
the floor to eliminate this space. Focus on only using your lower
abdominals and not your legs. You will find that your pelvis will
slightly rotate but this is ok as long as the lower abdominals are
doing all the work. Once you managed to push your back to the floor,
hold the position for about ten seconds. Once your stomach muscles gain
more strength, you can build up on time.
There you go, the 4 easy lower stomach exercises that you can do now.
As with any exercise routine, make sure you consult a professional
before you begin your lower stomach flattening exercises and always
warm up properly to avoid any injury.
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