Lower Abdominal Muscle Exercises

- How To Avoid Training Plateaus

  Listen to the audio version of 'Lower Abdominal Muscle Exercises' here.

The Lower Abdominal muscle does not exist in isolation.  They are, in fact, a series of muscles - namely the upper, lower and oblique abdominals. 

Certain types of exercises are available that will strengthen the abdominal muscles.  The main work of the lower abdominal muscles is to bring the pelvis towards the ribs, and this is activated when our legs and hips are raised off the floor. 

Similarly, the upper abdominal muscle brings the ribs towards the pelvis.  This, however, will be activated when our shoulders are raised off the floor.  The excess fat we carry as a result of our diet will stay in the lower abdominal muscles, unless we take some action to burn it off.

Training is the best way to get faster results for the lower abdominal muscles.  As human beings, we are creatures of habit, and we tend to do exercises over and over again, with the hope that we will see results in the end. 

This method of exercising does not work because the body becomes accustomed to the same type of stress and also becomes 'energetically efficient'.  This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it. 

For example, if you use the treadmill three times a week, your body progressively burns fewer calories each time.  So, instead of exercising for 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes and then spend 15 minutes on a stair climber.  Another example could be, go for a swim one day and lift weights another.
  
What changes do these exercises make to the Lower abdominal muscle? Well, everything!

• Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined.
  
  
• Treat your body as a complete unit rather than over emphasizing the waistline.
  
  
• Don't make the mistake of doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.

Also, following the same exercise regimen over and over again not only gets boring, but can lead to exercise plateaus that can decrease your results. 

If you exercise for 45 minutes, four days a week on a treadmill with the same intensity for each workout, over time you will not benefit as much as you did when you first began.  Your body will eventually become accustomed to the routine and it can become increasingly difficult for you to meet your fitness goals.  The repetitiveness can also be boring. Even if you exercise whilst listening to music, or watching television, the exercise might become mundane, which can also decrease the likelihood of you wanting to continue working out.

So here are the tips to succeed in your Abdominal Exercising activities. 

• First, get a medical evaluation and a complete physicians' clearance before beginning an exercise program. This is particularly important if you are over 35, have been sedentary for long time, and have high blood pressure and cholesterol.
  
  
• Enjoy a healthy, balanced diet at all times. Avoid fad diets.
  
  
• Begin your days smart by exercising before breakfast. Research has shown that those who exercise in the morning are most likely to stick with an exercise program.
  
  
• Don't start with too much too soon. Stay within your limits, and only do what can be sustained.
  
  
• Keep a specific objective in mind when starting a new routine. Everybody wants to "lose weight and get in shape", so why not try focusing on reducing your waist measurement by 1 inch in the next 6-8 weeks.
  
  
• The exercise program must suit your lifestyle. You should be comfortable with what you do and enjoy it.
  
  
• Challenge your body every time. Mix up the routine.
  
  
• Warm up and cool down daily.