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Ever noticed when most ladies concentrate on abdominal workout, the upper abs tend to tone and show results faster that the lower part. You are probably wondering why this is so?
Well the lower bulge happen due to three different reasons. First, the lower abs bulge out is simply caused by excess body fat. The majority of individuals can lose some of the belly fat on the upper portion of their abs.
This lower belly fat is only lost by engaging in a well-designed fat burning protocol which takes into account the hormones that make the belly fat stubborn. This protocol would include a combination of: metabolism raising training, proper nutrition and high intensity cardio.
The second reason that your lower abs stick out is due to the anterior tilting of your pelvis. If your pelvis is rotated too far forward, your back will arch greatly. This severe arch causes the lower portion of your belly to stick out, regardless of your body fat levels.
To fix this problem, you must lengthen your hip flexors and perform corrective abdominal exercises. By incorporating this combination of stretches and exercises into your routine, you can quickly re-set your pelvis and flatten your stomach.
So how can you properly perform stretches for your hip flexors and different lower abs exercises base on your current level of fitness.
For hip stretch, first get into the bottom position of a lunge with the back knee only one inch above the floor. Adjust the distance between your feet until the shin on your front leg is in a vertical position. Be sure to maintain an upright posture. Extend arms directly overhead. Hold for 30-60 seconds. Repeat on the other side.
PALMS DOWN
For lower abs, the first thing to do is to lie on the floor. Then bend your knees until they make 90 degree angles while placing your feet flat on the floor. With your palms down on the floor, place your hands under your lower back.
You can now bring both legs up until your knees are pointing directly toward the sky. Tilt your pelvis backward, thus creating slight pressure on your hands. This is the starting position.
Then lower your legs to the floor while maintaining your back position thus keeping constant pressure on your hands. As you get stronger, simply extend your knees slightly each workout until you are doing this workout with straight legs.
As you lower abs get stronger, you can improve it by lying on your back flexing your knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles while maintaining a constant knee angle. Move until hips and knees are again extended to 90 degree angles. Repeat this routine.
For more complex workout on this part, lie on a decline bench. Bend both your knees and hips to 90 degree angles. Lift knees toward chest by flexing abdominal muscles while maintaining a constant knee angle. Then lower your back down until hips and knees are again extended to 90 degree angles. For more development, you can still increase the angle of the decline bench.
The third reason for lower abdominal bulge can be abdominal bloating, which might caused by either constipation or consuming foods which react to your body. Whenever you feel constipated, be sure to increase your water intake and check to see if you are getting enough fibre.
When you begin to experience symptoms like bloating, cramping or diarrhea, after eating certain foods, decrease intake of such.
Try these simple yet effective techniques to get the awesome abs you've always dreamed of.
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