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Hello “autoresponder code here”,
In the last issue we talked about some of the different exercises
that you can do to get the flat abs. In this issue lets discuss
exercises that focus on the lower abs.
An important and sometimes neglected step in abdominal exercise
routines isolating particular muscles within that group. One such set
of muscles which needs isolation in order to be exercised properly
are the muscles in the lower stomach. There are a number of
abdominal exercises which isolate and work these muscles. As
with any workout routine, be sure to consult a professional before
beginning and always warm up properly to avoid injury.
Now let’s review a few of the exercises that will help you get
the best results for your lower abs.
1. Crunch less Crunch
This first exercise is fairly simple but can also be fairly difficult.
Essentially, it involves trying to pull the belly button in towards the
spine. This can be tricky, as it involves using muscles which you
may not be used to activating. To start, either lie or on your
stomach or kneel. You might want to try both ways and see
which helps you feel the exercise better. Relax your body as
much as possible, then try to use only the lower abdominal’s
to move your belly button toward your spine. Hold for ten
seconds. If holding for ten seconds feels easy, hold for a
The goal is to hold the contraction until you either cannot feel
it, or you feel other muscles working harder than the transverse
abdominus. When you feel this, let the contraction out.
2. Alternating Toe Touch
You will need to lie on a flat surface for this abdominal
exercise. The floor works best, using a mat or towel to
cushion the spine. Lie on the floor and put your feet up in the
air. Extend your right arm and use your lower abdominal’s to lift
your shoulders off the floor. Touch your left toes with your right
hand, then lower yourself back down. Switch hands and repeat.
Keep your knees straight throughout and maintain a space
between your chin and chest.
3 . Sit-Up Hold
While you are still on the floor, try this abdominal exercise.
Bend your knees so your feet are flat on the floor and position
your hands behind your head. Keep your elbows back so you
cannot see them. Do not put them alongside your head. Use your
lower abdominal’s to lift your shoulders off the floor. Hold for
ten seconds. You may increase the number of seconds you hold
as it gets easier. Be sure to lift with your abdominal’s and not
with your arms or neck.
4. Lower Back Flatten
This stomach exercise is a good natural progression from the
sit-up hold, as it starts from the same basic position: lying down,
knees bent, feet flat. You may have noticed when you did the
previous exercise that there is a natural space between your l
lower back and the floor, created by the curve of your spine. In
this exercise, you want to use your lower abdominal’s to push
your lower back toward the floor and eliminate this space.
Try to focus on pushing with only your lower abdominal’s and
not your legs. Your pelvis will rotate slightly, which is fine so
long as the lower abdominal’s are doing the work. Once you
have got your back flat to the floor, hold the contraction for
ten seconds. Again, you should continue to build on this time
as your stomach muscles gain strength and endurance.
Work on perfecting these four exercises and you will have the
lower abs that you have been working for in no time!
Make sure you look for your next issue soon.
“your name here”
“your email address”
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Sample Extra Titles
1 – Reduce The Size of Your ABs Now
2 – Easy Exercises To Flatten Your ABs
3 – When Is The Best Time To Do Abdominal Exercises
4 – When Should I Work My ABs
5 – Abdominal Exercises For A Flatter Tummy
6 – The Strong ABs Workout
7 – How Do I Find Exercises To Flatten Your ABs
8 – Abdominal Exercises to Eliminate Flabby ABs
9 – The Abdominal Exercises You Must Know
10 – Where Can I Find Exercises To Flatten My ABs
Sample Extra Paragraphs
For as many people that want to do abdominal exercises, there
are just as many people, probably more, that like to watch
television. This is a perfect time to do abdominal exercises.
During commercials, or every ten minutes if there are no
commercials, try lying on the floor and doing as many abdominal
exercises as possible during the break. If you have not done
abdominal exercises in awhile, it is best to start slowly, but eventually
make it a game, and try to get more repetitions in each time. By
following this simple plan, it will help your body in several different
ways. First of all, there is no extra scheduling involved, for most
people, watching television at some point in the day is natural so
no extra time is taken out of the day to do abdominal exercise. The
second thing this strategy helps with is that the human body should
not remain motionless for more then thirty minutes anyway, by
getting up and doing abdominal exercises every few minutes it really
boosts up the bodies metabolism.
Another good time to do abdominal exercises is first thing in the
morning. Try rolling out of bed, maybe literally, and lie down on the
floor and do as many repetitions as possible in a set amount of time,
even just five minutes. There is a lot of evidence to suggest that
exercising first thing in the morning may be more beneficial to a
person then trying to exercise other times of the day. While there
are many reasons for this, one valid reason is that it gets the
metabolism going for the day after a nights sleep. Since most
people are extra concerned about the appearance of their abdominal,
it seems logical to start the day with a good set of abdominal exercise.
Of course, for those that are able to dedicate time each day to
exercising, their routine should include abdominal exercises. There are
some reports that say that muscles need time to rest, so only exercise
a particular group of muscles every other day, while other reports say
that abdominal muscles are ok to exercise everyday. One way to answer
the question on when to do abdominal exercises, every day or every other
day is first listen to your body. If the abdominal muscles are sore, rest
them, if not then maybe one day work on them more intensely then the
next day, but try to include at least one set of abdominal exercises daily.
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