The lower abs aren’t really a stand-alone type of muscle, so you can’t do specific exercises that target just that area. Even so, you can still do exercises that target the abdominal muscles as a whole to get a more toned lower abdomen. Lower abs exercise usually involve the hips and legs.
Here are 5 exercises that you can try out at home that doesn’t require any fitness equipment:
1. Mountain climbers
• Start with push-up position. Palms flat on the floor shoulder-width apart and legs straight back.
• Squeeze your core and pull your right knee toward your chest.
• Return right knee to starting position and quickly bring left knee toward chest.
• Repeat this alternate movement quickly.
• Do 15 – 20 repetitions for beginners and 25 – 30 for those who are more advanced.
During the exercise make sure the back is not arched. To keep it level, engage your core muscles. If needed, you can slow down to maintain a straight back.
2. Leg drops
This is a lower abdominal strength exercise using the legs as a weight. Here’s how to do it:
• Lie on your back with your legs straight up and your arms at your sides.
• Slowly lower your legs and raise it again just before it hits the floor.
• Throughout the exercise make sure to keep your lower back flat on the floor.
• Do 1-3 sets of 10-16 reps.
If your lower back starts to lift off the floor, stop right there and lift your legs back up to the starting position. If you need extra support, you can place your hands under your hip bones and bend them together to form a triangle for cushioning.
3. Yoga boat pose (Navasana)
Apart from being a lower abdominal exercise, the navasana yoga pose can also help train balance by strengthening muscles that may weaken naturally through our sedentary lifestyle, such as sitting all day.
• Begin sitting up straight with your legs bent and your feet flat on the floor.
• Gently lift both feet off the floor and straighten them together. Raise your leg until a 45-degree angle forms between your body and thigh.
• Keep your back flat by engaging your core muscles, balancing your weight on your tailbone.
• Extend your arm to the side of the leg being lifted keeping your arm parallel to the floor.
• If extra support is needed, place your hands on the floor, just below your hips.
• Hold this position for 10-20 seconds, gradually increasing your hold time until you reach one minute.
4. Scissor Kicks
• Begin by lying on your back with your legs straight together and your hands by your side with your palms facing down.
• Lift your shoulder blades and head off the floor. Then, lift both feet off the floor.
• Maintain this position. Then, move both feet alternately up and down without touching the floor. Make sure the lowest position of the foot is at least 15 cm from the floor.
• Repeat the exercise as many times as desired.
5. Touching Toes
• Begin by lying on your back, knees bent and feet planted firmly on the floor. Rest your arms at your side.
• Squeeze your abdominal muscles and try to maintain them throughout the exercise.
• Lift your feet straight off the floor perpendicular to your body and point your toes toward the ceiling.
• Lift your shoulders and head off the floor and bring your hands to your toes.
• Lower your hands and upper body back down.
Repeat this movement a few times, and abs tight throughout the exercise.
Reduce Stubborn Belly Fat with Lower Abs Workout
Incorporating lower abs workouts into your fitness routine can have a significant impact on your overall core strength and physical performance. Consistency and proper form are key to seeing results.
Combining lower abs workouts with a healthy diet and regular cardiovascular exercise can help you achieve a stronger, leaner, and more toned midsection. So, keep challenging yourself with a variety of exercises and stay committed to your fitness goals, and you’ll be on your way to achieving the lower abs of your dreams!
If you are new to doing lower abdominal exercises, remember to start these new exercises slowly. Happy sweating!
In order to perform lower abdominal exercises safely, especially for beginners, there are a number of things that should be considered:
• Always warm up/stretch before starting a workout.
• Focus on the form or posture as instructed when doing the exercise movements. It’s okay to go slower, do less, or use extra support as long as you can maintain the right posture.
• Do only as many reps as you can, while maintaining proper posture.
• Stop immediately if it hurts while performing the exercise.
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