If you are looking for a killer lower body workout, do you immediately turn to squats and deadlifts? If you do, you aren’t alone. These two exercises make up the bulk of any lower body workout along with lunges, leg press, leg extension, and hamstring curl.
But, what if you don’t have access to those pieces of equipment? Or, what if you just want a change? As it turns out, one device that’s primarily made to work your abs can actually help out.
That’s right – the AbDominator is more than just an ab wheel. This device can serve to hit your lower body as well.
Let’s go over how so you know how to incorporate it into your next lower body workout session.
Glute And Ham Anatomy
First let’s talk glute and ham anatomy. The glute muscles, which are scientifically referred to as the gluteaus minimus, gluteus maximus, and gluteus medius are the three key muscles that make up the butt region. They are the fleshy muscles located above the top of the legs just below the waste. These muscles are responsible for moving the legs back and to the side, as well as for helping you move from a sitting to a standing position.
Along with this, you also have the hams, which are scientifically referred to as the hamstrings, which are actually made up of four individual muscles called the semitendinosus, the semimembranosus, the biceps femoris long head as well as the biceps femoris short head.
These muscles are all responsible for contraction of the leg at the knee, pulling the heel backward. They are also going to be called into play any time you stand from a sitting position as well or climb up a flight of stairs.
Using The Abdominator
So how do these muscles come into play while using the AbDominator? First, each time you roll out to perform an ab move, you’ll want to squeeze the glute muscles, using them to help you sustain balance. To really make the muscles scream, try performing some half reps where you move from a partially rolled out position to the fully rolled out position. This will keep constant tension on the glutes at all times, keeping these muscles working hard.
To bring the hamstrings into play, it’s relatively simple. Just keep the knees as bent as possible, maintaining contraction in the hamstrings at all times. By forcing them to stay contracted, you ensure that they are providing the stabilization assistance you need as you move through each rep you do.
In addition to this, you’ll want to pick up the leg straps, which then allow you to perform leg extensions with this machine. This exercise will also help to get the two main groups of muscles working as they direct each and every single movement you make.
So don’t ever let yourself belief this ab roller is just for hitting you core. The fact is, you can do so much more with it – including maximizing the strength and endurance of your lower body muscles as well.