100 Abdominal exercises

This Lower Abdominal Exercise is Especially for Beginners

If You Don’t Have Abdominal Strength Start With this Lower Abdominal Exercise

Lower abdominal exercises with leg raise are difficult for beginners, because when you raise your legs and you don’t have abdominal strength you try to help yourself with the lower back muscles and the results is that you hurt your waist. In order to prevent this I developed light version of one lower abdominal exercise.

How to do lower abdominal beginner exercises?

Lie face up on the floor with knees tucked over your hips (a 90-degree angle). Insure your waist lies firmly on the floor, this is the position where you waist and lower back can’t be hurt.

Tip: How to push your waist to the floor?

The easiest way (I recommend this to the beginners) is to put your hands under your buttocks. When your bottom is lifted your waist fits to the floor.

The movement:
Stretch your legs forward at a 45-degree angel then bend back

The proper breathing:
When you do lower abdominal beginner exercises, it is likely to feel muscle pain in tummy and waist areas. You can feel this muscle pain during the difficult/active part of lower abdominal exercises. It is considered that when you breathe in you take air which has painless effect and when you breathe out you throw the pain from you. Imagine you inhale and this is anti pain pill, you exhale and throw away pain – this double anti pain activity.

Breathing while doing lower abdominal exercise:
Breathe in before starting, stretch forward legs and breathe out. Bend back legs and breathe in.

At the beginning I recommend breathing very noisily so you can here and control your breathing. In order to teach yourself to breath, do it very noisily, so you can control your breathing with ears.

Posted on October 9th, 2008 by fitness
Filed under: Abs exercises