LOVE YOUR LOWERS!
Like many other women I have been self conscious of my lack
of abdominal development (particularly my lower abs) for as long as I can remember. With todays popular ultra-low-rise jeans
and navel bearing tops I came to the conclusion that there was no where to hide. I must improve my lower abs or succumb to
my age (nearing 40!) I did it by concentrating almost solely on the lower portion of my abs assuming my stronger upper abs
would naturally get a work out as well.
Sitting on the edge of a flat bench I place a 1k medicine ball
between my knees, lift my feet off the ground, keeping my heels together, place my hands on the bench behind me for support
and move my knees towards my chest, opening and closing like a hinge and keeping my legs parallel to the floor. Using a 2
count to close and a 2 count to open and a very controlled motion concentrating on lower abs to lift the ball I do 10 reps.
On the 10th rep I isometrically hold for a count of 10, from that position I do 10 pulses. Then I finish with 10
more controlled reps closing for 2 and opening for 2.
After 3 sets, I move the flat bench in front of a cable machine.
Wearing ankle straps, I attach one ankle to the lower cable and with light weight (5 or 10lbs to start) move knee into chest
then straight out again using the same hinging motion. Keep the leg parallel to the floor and the opposite foot flat on the
floor for balance. Switch legs then repeat for 3 sets increasing weight and decreasing reps each time.
Finally, its onto a mat or ab roller. With my knees bent and
my feet flat on the floor I lift one shoulder off the floor in the direction of the opposite knee for 10 reps never letting
that shoulder touch the floor again until I am done, 10 reps to the center and 10 reps in the opposite direction, then legs
straight, heels to the ceiling raising hips off floor I pulse for 10 reps, finally, I lower my legs until they are flat on
the floor straight out in front of me and lift my shoulders pointing chin to the ceiling for 10 reps. I repeat this entire
series of movements for 3 sets just to be sure there is a sufficient "burning" sensation in EVERY portion of my mid section!
When my work out is finished I stretch em out! (I also like
to stretch briefly in between each set by either lifting the ball with my arms straight over head, making myself a tall as
possible and arching gently back or just lying on the mat with arms over head, making myself as long as possible and taking
a couple of deep breaths.
Its a BLAST so ENJOY! Dawn
