Best Lower Back Exercises

If there was just one area of your body that you could change, what would it be? If you're like most clients I've worked with over the years, it would be the bottom of your abs (around your navel level).

I have new clients come to me all the time wondering how they can lose the stubborn lower ab. Fortunately for them, I know a few things but first I want to dispel some myths about abs.

The first thing I tell my clients is that their "lower abs" are not really. The rectus abdominis is the entire region (and muscle), which is reinforced when we call the "6 pack".

The front of your abdomen is covered by the rectus muscle and for this reason it has always been a controversial topic or not you can use an exercise to form one part of muscle.

Let's get to the bottom of this ... the truth is that you can not isolate just one part of a rectus ab exercise, but research has shown that it is possible to put more emphasis on a certain area of the rectus muscle, depending on your performance.

Researchers have discovered what is used to measure EMG studies of muscle activity during different abdominal exercises fibers. Their findings are interesting. They found that abdominal exercises involving the hip flexed more (ie the reverse crunches) enabled the lower rectus more ab exercises that involved more trunk flexion (ie crunches).

I want to clarify what a hip flexion exercise dominant before we proceed.

Hip flexion exercises lower abs are made when the legs are brought to the chest during an exercise. These exercises primarily work your rectus abdominis, but more importantly, they seem to target the lower ab most. Many of my clients experience lower abdominal pain when they perform these exercises hip flexion, which leads me to believe that they are the best bet to target the abdominals.

Okay, now for the good things! Im going to share with you some of the best lower ab exercises around. Ill also include a detailed description so that you can perform each technique correctly. Here they are the easiest to hardest:

Low Ball In-Start with feet on Swiss ball, hands on the ground before a push-up position does not let your hips sag Pull. Bring the knees in the chest while maintaining a neutral spine. Contract abs and then straighten the legs back on the starting position. Repeat.

Suspension Knee Raise-Grasp the chin up bar with an overhand grip, pull your knees into your chest and lower back slowly until you're returned to the starting position. To the goal of repeating until you reach.

Rocky-Abs Lie on your back on a bench. Reach over your head and cling to the bottom of the bench to stall. Raise your legs until your hips (and legs) are at a 90 degree angle with the trunk. Now lift your hips up, bringing your feet toward the ceiling.

At this stage, the only parts of your body that should be on the bench are the head, shoulders and upper back. This is the starting position. Then lower the legs until they are parallel to the ground, while keeping the hips and off the bench. Return to starting position and repeat.

There you have it! These three ab exercises below are some of my favorites. I must warn you that these movements are not easy. They require hard work. But I promise you that the work will bear fruit and you will soon.