7 Exercises for Strong Lower Abdominal
Medikoe Health Expert
Koramangala, bengaluru, karnataka, india, Bengaluru Feb 13, 2017
Keeping your abdominal muscles strong is more important than just having a six-pack or washboard stomach – your core muscles, including the lower back, hip flexors, and rotators and gluteal, along with the abs. This keeps your body stable and upright. A 2002 study published in “Spine” found that working on the abdominal muscles decreases the rigidness of your sacroiliac joints, which connect the sacrum and ilium of your pelvis and support the spine.
This can reduce lower-back pain. So, the abdominal muscles and back muscles are key components of this muscular network and provide the strength to keep the body upright for movement. When these core muscles are in poor condition, additional stress is applied to the spine as it supports the body, and back injury or back pain is more likely to happen.
You may not think about it, but you use your abdominal muscles for physical activity every day. Standing, lifting and twisting, whether it is putting away groceries or carrying your toddler, mostly everything requires the use of your ab muscles. Sitting at an office desk all day engages your abdominal muscles, too. When sitting at your desk, take a few minutes every hour to sit tall, contract your ab muscles and adjust your posture to ward off any soreness or injuries. More importantly, strong back and abdominal muscles can help in healing most types of back pain, especially the most common form of back pain caused by soft tissue injury or back muscle strain. Consequently, exercises that strengthen these core muscles should be a part of a balanced back/abdominal exercise program.
It is found that fat deposition starts from the abdomen. But most of the fat is stored in the lower abdomen which is the biggest reason for the delay in building lower abs. Studies have been done using EMG to prove that some abdominal exercises are found to be more stimulating for “lower abs”.
Lower abdominal exercises such as core-building are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise—like exercise walking—increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.
Here are 7 lower ab exercises at home that you can try:
1. Crunches: The crunch is one of the most popular abdominal exercises. It involves the entire abs, but primarily it works the rectus abdomen muscle and also works the obliques.
2. Reverse Crunches: The reverse crunch is a core exercise that targets the muscles of the lower abdomen. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.
3. Flutter Kicks: The flutter kick is a kicking movement used in both swimming and calisthenics
4. V Sit-Ups: V-ups target the abdominal muscles, tone down the obliques, strengthen your back muscles and challenge the entire core. Moreover, it works on your quadriceps and hamstrings at the same time. The exercise demands flexibility as well as caution.
5. Bicycle Crunches: Bicycle crunches are a great way to target the rectus abdomen and the obliques in one easy exercise. Six-pack, here you come! Here's how: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
6. Planks: The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
7. Leg Lifts: The leg raise is a strength training exercise that targets the iliopsoas. Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdomen muscle and the internal and external oblique muscles.
Exercising lower abdomen exercises at home is an effective way to build that strong lower abdomen or that 6-packs ab that you always wanted. It is cost-effective since you only need a yoga mat and some motivation to zeal.
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