I recently and not for the first time had a conversation with a client regarding lower ab training.  Many of our clients do a little circuit of ab movements including the reverse crunch at the conclusion of their session.  This client was adamant about learning proper form on this particular exercise (which is awesome!)  but was having an issue that perhaps plagues some of you. She explained to me that every time she tried performing the reverse crunch, she’d feel it in her thighs and hip flexors instead of her lower abs.

Remember, The rectus abdominus, covers a huge area,,,, so to effectively train the entire muscle, you’re going to need an arsenal of different exercises. Typically, most workout enthusiasts focus on old standbys like crunches. Crunches are great, but the majority of abdominal contraction happens in the upper and middle sections of the abs as your trunk flexes upward. So if you want to target the lower abs, reverse crunches are a great option. To make sure you’re doing them right, follow these simple directions:

1. Lie on the floor and position your legs and toes straight up in the air. Rotate your hips so there’s no space between the arch of your lower back and the floor.
2. Thrust your hips up so that your feet are directly in front of your face. Slowly lower your hips back to the floor and repeat for the prescribed number of reps.

The number of repetitions you do for any ab exercise is secondary to the pace at which you perform them. Concentrate on the muscles you’re working and form a mind-muscle connection. If you can do 15 without feeling stress, you’re likely not concentrating.

SAMPLE AB ROUTINE; LOWER AB FOCUS