Lower Abdominal Exercises For Women – Improve Your Posture With Exercise

Article by Julia Mahler

Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways – for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises – however, the lower abs are often overlooked.

By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available – however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.

Effective Lower Abs Exercises For Beginners

Lying Leg Raises – Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.

Reverse Crunch – Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest – hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets. Leg Lifts Are More Advanced Exercises For Lower Abs

First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise – without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.

Important Notes For All Abs Exercises

* Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.

* Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.

* Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.

* Always keep your spine, neck, head and shoulder in alignment to prevent strains.

* When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.

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Some Important Back Posture Exercises To Improve Your Posture

Article by Mike Nielsn

Posture is generally regarded as one of the factors of back pain but it is one of the few factor which causes back pain. As your erect posture diminishes it causes twist on your spinal column and with a period of time a large number of posture pains will crop up for sure. Think about the work places where a large number of people sit in front of their computers for a long period of time doing stresses files work.

Posture pain is considered painful and daunting. Poor posture is not the only reason for back pain. There is large number of back posture exercises which you can practice to help you relive yourself from back pain. You should not perform exercises if they cause pain to you. You can practice the exercises to improve your posture as well as relive yourself form tension. If you practice these exercises regularly then it can prevent the occurring of pan in that area.

The sedentary lifestyle that is followed by most of the people in today’s world lead to a large number of anomalies in the body such as pain in the upper back. If you are suffering from posture pains then perform regular exercises related to back and chest can help you to live a healthier life. Exercises can help you to keep your spine healthy. You should consult your physician before you start practicing any kind of stretching exercise. Remember to consult a licensed professional. A lot of people are afflicted by lower back pain and you can relieve yourself from such pain by strengthening your core muscle. If you have weak abdominal muscle then it has an influence on the strength of your lower back.

The weight of the upper body is supported by the lumber region of the spine. The upper back exercises are the perfect option for improving posture and easing out all your stress. If you practice exercise on a regular basis then it ca n help you to relieve yourself from posture pain. People mainly aim at strengthening their lower back but upper back muscles require toning as well.

Some important back posture exercises to improve your posture are:

-Strengthen your core. You should have postures that help you to strengthen your core. – You need to fix our rounded shoulders.- If you have tilted hips then correct them immediately.- You need to retract your head if it is forward.

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Back posture exercises: strengthen your back muscles

In the era of six-pack abs, we should also pay good attention to other part of our body. In that case, how we can afford to neglect the exercises for back muscles.  When we require to do back posture exercises, then we need to understand one fact that back muscles and abdominal muscles are found to be the core muscles. And, these muscles tend to get weaker with the age, if they are not exercised properly. In that case, we need to follow complete regime for the back strengthening exercises. We should also have to consider that strong back and abdominal muscles can help in healing different types of back pain. When any kind of exercise makes our core muscles stronger, then it should become the part of an abdominal exercise or balanced program.

Different bones of the spine ensure the supporting frame for the back. At the same time, connected to this particular frame, the system of muscles and ligaments increases the strength and stability of the spine, arms and legs.

Our abdominal muscles and back muscles are found to be key components of the muscular network. And, this particular network ensures the strength in keeping the body straight. When the core muscles are found to be in poor condition, then extra stress is applied to the spine for supporting the body or back pain or back injury. In this regards, we can see the prevalence of different back strengthening exercises to support the spine, which are grouped in three categories:
Flexors (abdominal and iliopsoas muscles): use of these muscles is seen to bend and support the spine from the front. In that case, the flexors are found to control the arch of the lumbar (lower) spine, and flex. Also, it can abduct the hip.
Extensors (back and gluteal muscles): use of these muscles is seen to make the back stronger. Also, it can lift and extend the hip.
Obliques or Rotators (paraspinal (side) muscles): use of these muscles is seen in stabilizing the spine.  It also rotates the spine and helps in maintaining proper posture and spinal curvature.

We can see many benefits for the back posture exercises and they are as below:

Reduction in severity of the back pain
Improving the posture
Protecting against the injury with the means of responding to stresses efficiently
Reducing the likelihood of back pain episodes

Thus, to conclude, there are different ways to get rid of back problem, if we have adopted proper back related exercises to strengthen the back muscle.

Exercises for lower back muscle pain include the superman exercise, which is a stretch done while laying on the stomach with arms and feet outstretched, and the plank, which is a holding position on the toes and elbows. Reduce pain in the lower back through a few strengthening exercises with advice from a personal trainer in this free video on exercise and fitness.

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