Abdominal Muscle Exercises for a Male

Lower http://www.goldengoosesneakers.it/ Abdominal Muscle Exercises for a Male

For males, a welldefined lower core is the pinnacle of fitness success. A strong lower core can provide great health benefits and perhaps even a few glares of envy. According to the American Council on Exercise, a strong core can help improve posture and relieve lower back pain.

Hanging Leg Raise

The hanging leg raise is a favorite among many fitness enthusiasts because, when done correctly, it specifically targets the lower abs and the inguinal ligament (the “V” shaped area just above the groin). Grab on to a bar or sturdy frame overhead, hands about shoulder with apart, making sure your legs are dangling freely. Simply lift your knees up towards your chest without bringing your hips forward and hold for two seconds. Slowly lower your legs back to the hanging position, taking about three seconds to reach the end of the movement. Do three to five sets, working your way up to 15 to 20 repetitions per set without dropping.

Incline Leg Golden Goose Online Raise

Using an incline bench, lie on your back, feet towards the floor, while hanging on to the upward side of the bench. Slowly raise your legs, keeping them slightly bent, and bringing your feet directly over your head. The American College of Sports Medicine recommends keeping your back curved during the motion to protect it from excess pressure and injury. Like the hanging leg raise, try to take about three seconds to lower your legs back to the starting position. To target your lower obliques, which are the muscles on the side of your abdominals, try twisting your hips as you raise your legs. This powerful, imperceptibly difficult, calisthenic movement challenges not only the lower abdominals but the vast majority of surrounding muscle groups as well. In a seated position, hands braced for balance, open your legs wide and lift them about six to 12 inches off the ground. This is the starting position. Keeping your legs straight, slowly bring them together, crossing your right leg over your left just as they’re about to touch. Return to the starting position and bring them in again, this time crossing your left leg over your right. Try doing this for one minute, gradually increasing your time by ten seconds every workout session.

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