The 10 Best exercises for lower abs

exercises for lower abs

Do you want to strengthen the abs at the bottom? These 10 exercises for lower abs can help you. If there are targeted exercises to work the oblique abdominals or the deep muscles of the abdomen, it is however much more difficult to muscle only the lower abdomen.

The 10 Best exercises for lower abs

Lower abs: anatomy

Before discovering if there are actually exercises to strengthen the lower abdominals, here is a small course of anatomy.

The abdominal strap is composed of 4 main muscles which are the transverse, the big oblique, the small oblique (see how the muscles) and the right one. It is the latter, which is well-drawn, is often compared to a “chocolate bar”. If the rectus muscle has this appearance, it is because it is composed of several muscular bodies, which are separated by tendinous intersections. There are 6 squares above the navel, separated by the white line, and a last segment at the lower belly (below the navel), which corresponds to the abs at the bottom.

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In order for this lower part of the abs to be visible, it is necessary to have a very low-fat content, because the lower abdominal fat is more difficult to eliminate than that covering the upper abs. In this regard, know that working the abs down will not allow you to lose weight belly.

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It’s nice to work your abs up, but have the upper abs well inflated and those down all Rapallo, it’s not great! So it will have to work all that to have a flat stomach and especially uniform. For example, if you go to the gym 3 times a week or if you play sports at home, plan a special abs exercise session at least once a week to sculpt your lower abs and maintain the top ones.

Here are 10 exercises to have well-muscled lower abs.(exercises for lower abs)

1. HALF BANANA

Lie on your back, arms stretched out to the ceiling. Exhale and enter a sitting position while raising your left leg up, almost touching your toes with your hands. Hold this position for 5 seconds then slowly return to the starting position. Reproduce this movement with your right leg and do 2 sets of 10 repetitions.

2. TABLETOP TO PIKE

Start in a table position with your back parallel to the floor and your fingers pointing to your toes. Inhale and lift your hips off the ground so that your torso is parallel to the ground and your arms are straight (bridge). Then exhale to lower your hips and stretch your legs, keeping your hips above the ground by forcing on your arms so as not to touch the ground with your buttocks. Bend your knees and return to the table position. Repeat the exercise 4 times.

3. BOARD & BUNNY HOP

Start in a plank position with your feet touching. Then jump by pointing your feet to the right and bringing your knees to your right elbow. Your torso will twist slightly to the right. Return to starting position by making a small jump. Reproduce this movement on the left and then do 2 sets of 15 repetitions.

4. V-SITS

Lie on your back, and extend your arms to the side, on the floor. Stretch your legs and lift them off the floor as well as your head. When you’re ready to start, lift the upper torso and bend your knees while keeping your arms straight. Then, slowly lower the top of your body to the floor, straightening your legs. Return to the initial position and make this movement in 2 sets of 15 repetitions.

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5. V CRUNCH

Lie on your back, and lift your legs and arms so they are stretched towards the ceiling. Lift your upper back as if you wanted to touch your feet with your hands. Then, lower your legs to the floor and your arms over your head, keeping your shoulders and lower back pressed against the carpet. Repeat this movement in 2 sets of 10.

6. BICYCLE CRUNCHES

Lie down with your lower back flat on the floor (pull your abs down to target your abs). Interlace your fingers, and put your hands behind your head. Bring your knees to your chest, and lift your shoulder blades off the ground. Then, aim your right knee towards your head by bringing your left elbow (pivoting your upper body) towards your right knee. Repeat this movement alternating sideways to create a pedaling motion. Do 2 sets of 20 repetitions.

7. BUTTERFLY CRUNCH

Lie on your back with your knees open and your feet together (in a butterfly position). Extend your arms over your head to rest on the floor. Exhale and bring your hands and knees together. Your shoulder blades should be on the carpet while you lift your pelvis a bit off the carpet. Hold this position for a moment toning your abs. slowly lower your arms and feet to return to the starting position. Repeat this movement 4 times.

8. KICK CRUNCH

Stand up, exhale to engage your abs while you kick forward with your right leg by bringing your left hand to your right toes and make the same move on the other side. Repeat this movement in 2 sets of 15 on each side.

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9. T-CROSS SIT-UP

Begin by lying on the floor with your arms spread to the sides to form a T with your body. Then, enter a sitting position by lifting your right leg, and bringing your left hand to your right toes. Go back down slowly and repeat on the other side. Make this move in 2 sets of 10 on each side.

10. REVERSE CRUNCH

Lie on your back, raise your legs in the air with your knees bent at a right angle. Place your hands on the floor next to you. Then, without momentum, use your lower abdominals to slowly lift your hips off the ground to bring them back to your chest. Return slowly to the starting position and repeat this movement in 2 sets of 8.

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