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Men that depend on crunches to achieve tight and strong abdominal muscles have one complaint - the lower abdominal muscles never develop to the same level as the upper abdominal muscles do. The reason for this is that while crunches are great for building up the upper muscles, they do little for the lower muscles or for the oblique muscles. Therefore, the abdomen is unbalanced with some muscles developed and some muscles underdeveloped.
Although men can certainly use crunches as a part of their workout regimen, the key is to incorporate an effective lower ab exercise as well to work the entire core group of muscles. There are multiple options for a lower ab exercise, which can be a little overwhelming. For this reason, we have pulled together five of the best options for men to consider. Of course, men can choose whatever exercises wanted but the following are some that we strongly recommend for the weekly workout regimen.
The Plank
This is actually one of the top lower ab exercises. Although women can use this exercise too, men appreciate the fast and noticeable results. In addition to building muscle mass, the Plank also builds endurance in the abdominal muscles, as well as back muscles.
For this, the individual would lie down face first on a mat placed on the floor while resting on the forearms and the palms placed flat. Then, the body would be pushed up off the floor, at the same time raising onto the toes and resting on the elbows. While doing the Plank, it is essential that the back remain flat from head to toes. Next, the pelvis would be tilted and the abdominal muscles contracted. This will keep the buttocks down. The position would be held for 30 to 60 seconds and then repeated from the starting position for five repetitions.
Torso Track
Although some men do not like doing this exercise, it still rates high for effectiveness as a lower ab exercise. The important thing is to do the Torso Track slowly and with controlled movements to avoid putting strain on the back. To start, the Torso Track piece of equipment would be gripped at the handles. Then, the abdominal muscles would be contracted. Men need to remember to keep breathing.
As the body is glided forward, the person would exhale. The goal is to glide forward as far as possible but keeping the back controlled so it never sags. The abdominal muscles would be relaxed and the position held for 10 seconds. Next, the abdominal muscles would be contracted while the body is glided back to the beginning position. Ultimately, 10 repetitions should be done.
Reverse Crunch
Another one of the most popular lower ab exercises is the Reverse Crunch. For lower muscles, this is an extremely effective workout. The exercise starts with the person lying on the floor, and placing the hands behind the head or flat on the floor to the side of the body. The knees would then be brought up toward the check, keeping them bent at a 90-degree angle, and feet crossed or kept together side-by-side.
At this point, the abdominal muscles would be contracted so the hips could be curled off the floor and the legs reached upward toward the ceiling. The position would be held for a few seconds and then the body lowered to the starting position. For this, men should do three sets, each consisting of 16 repetitions. Again, for the best results, this and other lower ab exercises need to be done slowly and controlled.
About this Author
Ken Branson is a health care provider with a passion for exercise and fitness. He enjoys assisting others to create, obtain and maintain their personal fitness goals. For more information on lower ab exercises, visit http://absworkoutplanadvice.com/
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