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Can you recommend a proper exercises to retrain muscles in my lower abdominal region?

By millionth microwave | 2 posts, last post
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millionth microwave

I wore a back brace for to long of a period and lost the muscles in my lower abdominal region(trunk) area and would like some advice on the proper exercises to retrain those muscles as any weight that i have put on has gone directly there.  I know i need to lose weight in conjunction with the exercises but would like to have some help in determining the proper exercises, sequence and such.  Thanks

Guest

Here are a few exercises that are generally effective in strengthening lower abdominal muscles. 

  1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat 10-20 times.

  2. Leg Lifts: Lie on your back with your legs extended along the floor. Slowly lift one leg to a height of about a foot, then slowly lower it back down. Ensure your lower back stays in contact with the floor throughout the movement. Repeat 10-15 times on each side.

  3. Reverse Crunches: Lie on your back and place your hands on the floor beside you. With your knees bent at 90 degrees, lift your feet off the floor. Use your abs to pull your knees towards your chest with a slow and controlled motion. Lower your legs back to the starting position without allowing your lower back to arch and lose contact with the floor. Repeat 10-15 times.

  4. Planks: Lie on your stomach then lift your body off the floor, supported by your forearms and toes. Keep your body in a straight line from your head to your heels, and don't let your lower back sag. Hold for 10-60 seconds depending on your strength.

  5. Scissor Kicks: Lie on your back with your hands under your hips, palms down. Lift your head, neck, and shoulders slightly off the ground. Lift your legs off the floor and make a scissor-like motion with them, alternating one up and one down. Each kick is one rep.

  6. Bicycle Crunches: Lie on your back and bring both knees to your chest, hands behind your head. Bring your right elbow towards your left knee, straightening your right leg. Switch sides, bringing the left elbow to the right knee. Continue alternating in a cycling motion.

Remember to breathe consistently throughout these exercises, usually exhaling during the effort and inhaling on the release.

Lastly, be sure to warm up before exercising and stretch both before and after your workout to prevent injury. If you're new to exercising or have had a long break, start slowly and gradually increase the intensity as your strength and endurance improve.

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minute lan

Certainly! When it comes to retraining the muscles in your lower abdominal region, it's important to focus on exercises that target the core muscles effectively. Here are a few recommendations:

1. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis by contracting your lower abdominal muscles and pressing your lower back into the floor. Hold for a few seconds and release. Repeat for several repetitions.

2. Leg Raises: Lie on your back with your legs extended. Lift both legs slowly off the ground, engaging your lower abs to raise them. Lower them back down slowly and repeat for a few sets. You can also try variations such as single leg raises or bent knee raises.

3. Plank: Assume a push-up position with your forearms on the ground. Your body should form a straight line from head to toe. Hold this position by engaging your core muscles, especially the lower abdominal area. Start with shorter durations and gradually increase as you build strength.
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