Lower Abdominal Muscle Exercises Revealed!

This type of exercise includes the reverse crunch, plank and bicycle crunches. Before we learn these exercises, I think it's best if we try and understand the difference between upper and lower abdominal muscle exercise.

The lower abdominal region is the area beneath the navel, while the area above the navel is considered the upper abdominal region. These muscles do not exist in isolation, and always 'co-contract' with the oblique abdominal muscles (the sides) and the lower back.

Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the traditional abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles. Lower Abdominal Muscle Exercises

Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.

Here is the secret - approach the abdominal muscles as a unit instead of emphasizing lower abdominal muscle exercise.

The unit consists of the upper, lower and oblique abdominals. For best results with lower abdominal muscle exercises, remember to eat a healthy diet and perform aerobic exercise 3 times a week in addition to abdominal exercises.

So, watch your diet and lose that extra body fat. The best abdominal muscles in the world may be hidden by a stubborn layer of body fat.

Personally, I like rotational exercises, such as the ones on the stability ball. These are extremely effective since they provide a comprehensive, 3 dimensional activation of the abdominal region.
Lower Abdominal Muscle Exercises

The good news is that even 5 minutes of abdominal training everyday can make a big difference.

Which exercises are the best?

I thought you'd never ask! A recent study showed that the classic sit-up is not the best exercise for stronger, flatter abdominals. This exercise generally involves the hip muscles instead of the abdominals, and in most cases, places an unnecessary amount of strain on the lower back. Instead, the 'crunch' is the best option.

This San Diego study, sponsored by the American Council on Exercise (ACE), compared 13 of the most common abdominal exercises, some involving equipment, and ranked them from most to least effective. The study included 30 healthy men and women, ages 20 to 45, who were either occasional or daily exercisers. Each was put through a battery of exercises, including the traditional crunch, modified crunches, partial body-weight exercises and exercises using both home and gym exercise equipment. Muscle activity was monitored during each exercise using electromyography equipment.

Each of the 13 exercises was ranked for muscle stimulation in the rectus abdominus (which consists of the upper and lower abdominals) and the obliques.

This is where it get's really interesting.

The top three abdominal exercises were:

(1) Bicycle maneuver.
(2) Captain's chair.
(3) Crunch on exercise ball.

I was really excited when this study came along and did some research to prepare an article for you. Trust me, it's amazing information. More on these breakthrough findings in my article on abdominal muscle exercises.