FAB ABS – PART 5

Lower Abdominal Exercise

If you have ever seen a diagram of the anatomy and physiology of the Abdominals, then the layer of muscle that is so worked to death on the gym floor plays only one part. The whole midsection region is a very complex system and consists of (in brief) everything from the sternum (breast bone) down to the pubic region, including the obliques, spinal erectors, multifidus, transverse abdominals, diaphram, pelvic floor, as well as an integration with all the organs and picking up nerves from sections of the spine. Pretty complex!

So even if you lose the fat, and just complete crunches, then you may still suffer from weak or distended abdominals unless you strengthen all the muscles in your midsection, both deep and superficial, which collectively is known as the core and not just the Rectus Abdominus (used in crunches).

Not only will these exercises improve the look of your abdominals, but strength in the whole midsection including strengthening your back and improving posture will all go a long way towards reaching your goals.

However one important abdominal exercise that is generally skipped in a training session are working the lower abdominals effectively. They are one of the most challenging to work. Weak lower abs are the cause of many problems, especially for women, so it is fundamental we obtain good strength and co-ordination in this area. So let's make a start and look at working the lower abdominals effectively. The following exercises should always be performed before training oblique or upper abs exercises, as they tend to fatigue quickest.

Lower Abdominals

To start we must practice the following before attempting the Lower Abdominal exercises.

4-Point Drawing-In Manoeuvre

Assume a 4-point stance (kneeling position) with your hips over knees and shoulders over hands. Spine in neutral alignment
The abdominal wall should be relaxed while maintaining a neutral posture movement
Take a deep breath in and let your belly drop to the floor.
Exhale and draw belly button towards spine
Maintain a neutral spinal posture throughout, i.e. Do not let the spine move
Hold for as long as poss or up to 10 secs
Repeat up to 10 reps
NOTE: Can be performed standing or sitting in a neutral spinal posture

Lower Abdominals
Ideally the following exercises should be performed with a blood pressure cuff (B.P. cuff) placed directly below your belly button to assess the pressure applied and to keep perfect form.

Now as many of you will not own a B.P. cuff or have one to hand then you may place your hands directly beneath the belly button under your back to assess if you are applying pressure, although this and will not give you the exact readings as using a B.P. cuff, it will give you an idea if you are not functioning correctly.

The pressure MUST remain constant

Lower Abdominals Level 1

Lie on the ground with knees bent and feet flat on floor
Place the bp cuff (or your hands) beneath your lower back directly beneath the belly button
If able to use a bp cuff then this must be pumped to read 40mmHg
Exhale and draw belly button towards spine rotating tailbone towards ceiling until the bp cuff reads 70mmHg or you feel direct pressure on the back of your hands
Hold for up to 10 secs then rest for 10 secs
Repeat 10x
Relax entire rest of body, neck shoulders, legs etc whilst performing this exercise

Progress to Lower Abdominal level 2

Repeating the above but lifting one leg off the floor until thigh perpendicular to floor. Place foot back to floor and repeat with other leg
Perform to building up to 20 reps

Lower Abdominals 3

Lie on the ground with knees bent and feet flat on floor
Place the BP cuff (or your hands) beneath your lower back directly beneath the belly button
Raise both legs off floor until thighs perpendicular to floor
Exhale and draw belly button towards spine rotating tailbone towards ceiling
Slowly lower one leg towards floor keeping pelvis static.
Slowly return and repeat with other leg
Aim up to 20 reps

Progress to Lower Abdominal level 4

Increase the challenge by straightening your leg or lowering both legs at the same time, but only once perfect from has been achieved from all the above

IMPORTANT: These exercises must be performed in this order and only when the L.A.1 can be performed completing 2 sets in its entirety should you progress to L.A.2 and so on throughout the levels. This is more of a challenge than you think. Check with a qualified trainer you are doing this correctly.

If using a bp cuff, on leg lowering/raising you cannot keep the pressure at 70mmHg then only go as far as you can to keep the pressure where it should be. You do not want the back to arch or lose the functionality of this exercise.

Coming Soon. A few extra core exercises you can try. Keep tuned.