Strengthening the lower abdominal muscles requires exercise for each muscle in this area. The rectus abdominis, transverse abdominis and obliques are located in the lower stomach. Together these muscles stabilize your body and provide support for your spine. To get the most bang for your fitness buck, try to perform exercises that activate all three muscles at the same time.
Seated Medicine Ball Trunk Rotations
Any fitness level can perform this particular exercise. When selecting what size medicine ball you should use consider how experienced you are with abdominal training. Start with a relatively light ball that weighs between 3 and 8 lbs. and increase the weight as the exercise becomes easier. To get into position for this exercise sit on the floor, keep your heels on the floor with your legs out in front of your body, slightly bend your knees and hold the medicine ball directly in front of your chest with both hands. To execute the rotation alternate turning your upper body from left to right. If you desire more of a challenge lift your feet off the floor and try leaning back slightly.
Stability Ball Sit-Ups
Stability ball sit-ups engage all three major muscles in the abdominal region. This exercise resembles a standard crunch with the exception that you are sitting on a stability ball. In the proper position for this exercise your rear will be on the edge off the ball. To perform this exercise sit on the ball, plant your feet firmly on the floor for balance, lock your fingers behind your head, slowly lean back until your entire back is on the ball and sit back up.
Reverse Abdominal Crunches
The reverse abdominal crunch concentrates on the lower portion of all of the abdominal muscles. According to the University of New Mexico, this exercise causes increased muscle shortening in the lower abdominal area and will challenge the muscles more. The position for this exercise requires you to be on your back, arms at your side and your legs bent in the air so that your calves are parallel to the ground. To execute a reverse crunch lift your pelvic off the floor, simultaneously pull your knees and chin in toward your chest, hold for one second and release. By flexing your abdominal muscles you make these muscles do the work instead of your back.
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Former Member June 25
back exercises