Lower Ab Workout

I have listed another 7 exercises to add to your lower ab workout below.

See the Exercise Index for a complete listing of exercise descriptions.

While I describe these as "lower abdominal exercises", there is actually little evidence that any exercise will isolate just a part of the abdominal muscle. While a well-developed abdominal muscle looks as if it is divided into sections, it is in fact just one muscle. For a full explanation of the myth of the lower ab workout, check out this page Lower Ab Workout

It's clear that any good lower ab workout will also be an exellent overall abdominal exercise.

Any of these ab exercises would make a good addition to your lower ab workout.

Low Pulley Alternating Leg Pull-In

Lie on the floor in front of a wall pulley with your feet towards the machine. Strap both ankles to the two lower pulley cables and lie back far enough to raise the weight stacks with your legs straight.

Place your hands under your butt with your palms facing down. Inhale and bend your right knee pulling your right thigh up until it is vertical.

As you start to lower your right leg to the starting position, begin yo raise your left eg up to a vertical position. As one leg goes up the other will come down as with a prancing motion.

Lower Pulley Twisting Leg Pull-In

Lie on the floor in front of a wall pulley with your feet towards the machine. Strap both ankles to the two lower pulley cables and lie back far enough to raise the weight stacks with your legs straight.

Place your hands under your butt with your palms facing down. Twist your hips to a slight right angle and hold this twist as your pull both your legs up, bending your knees, until your upper thighs are vertical but your lower legs are parallel to the floor.

Return to the starting position and exhale. Do the prescribed number of reps on the right side then change the position of the angle to the left and repeat the same nunmber of reps.

Low Pulley Compound Leg Pull-In

Lie on the floor in front of a wall pulley with your feet towards the machine. Strap both ankles to the two lower pulley cables and lie back far enough to raise the weight stacks with your legs straight.

Place your hands under your butt with your palms facing down.Twist your hips to a slight right angle and hold this twist as your pull both your legs up, bending your knees, until your upper thighs are vertical but your lower legs are parallel to the floor.

Now twist to a straight ahead position and straighten your legs out to full length in front of you until they nearly touch the floor. Bring them back to vertical and change the position of your hips to the left and extend your legs out to full length to the left of you until they nearly touch the floor.

Keeping the twist to the left, raise your legs back to vertical and then to the middle and out full length. Back to vertical and to the right and out.

The movemnent goes: right, center, left, center, right, center, left, center etc.

Extension Machine Leg Pull-In

Lie back on a leg extension machine and grasp either the back of the board or the bar behind your head for support.

Place the upper half of your feet behind the pads used for bicep curls and pull your knees up to a vertical position. Pause and then lower the pads to the starting position.

Inhale as your start the pull and exhale at the finish of the movement. Keep tension on your abs as your do the exercise.

Seated Flat Bench Leg Tuck

Sit at the end of a bench and place your hands behind your butt grasping the bench for support. Sit back slightly and raise your feet about six inches off the floor.

Inhale and bend your knees while you come forward slightly with your torso so your upper thighs nearly touch your chest.

Return to starting position and exhale. Keep tension on the abs during the exercise.

Incline Leg Tuck

Position a sit-up board on a 25-30 degree angle and sit on it so your feet are on the down end. Grasp the sides of the incline board just behind your butt. Sit back slightly and raise your feet about three inches off the board.

Inhale and bend your knees while you come forward slightly with your torso so your upper thighs nearly touch your chest.

Return to the starting position and exhale. Do not let your feet touch the board once you have started the exercise.

Seated Floor Leg Tuck

Sit on the floor and place your hands on the floor with your palms down behind your butt. Sit back slightly with your legs straight out in front of you.

Raise your feet about six inches off the floor. Inhale and bend your knees while you come forward slightly with your torso so your upper thighs nearly touch your chest.

Return to the starting position and exhale. Keep tension on the abs during this lower ab workout.

Lower Ab Workout Exercise Index

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