we got a lot of questions about Stomach Exercises in our facebook page and twitter, I'd write an Article about 5 Great Stomach Exercises but I didn't focus on Lower Abs, in this Article I'll share with you 5 of the Greatest Lower Abs Exercises.
Here are 5 of the most effective Lower Abs Exercises. In fact these five exercises are free from all that annoying routine of sit-ups that are super exhausting and not that effective.
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These 5 Lower Abs Exercises can be carried out in a circuit fashion for an outstanding abdominal exercise that will assist in burning belly fat exclusive of forcing any stress on your lower back.
1. Planks
This move really engages the core and it's one I had to work up to being able to do. Lay on your stomach, toes tucked beneath you. Place forearms flat on the ground shoulder width apart. Sucking in your tummy raise your body from the ground and hold for 30 seconds. Do this two times daily.
2. Hanging Knee/Leg Raises
This is an advanced lower abs exercise that requires something that you can hang from, such as a pullup bar.
- Begin by holding onto an overhead bar and hanging loosely in the air. Actively pack your shoulders down onto your ribcage so that your shoulders are not elevated up near your ears. It will feel like a strong muscular contraction to get your shoulders down, much like the start of a pullup. If you’re facing a mirror, you should see little “diamonds” of air between your arms and neck. This is your starting position.
- Exhale and slowly lift your legs up in the air in front of you, folding at the hips. Try to time the depth of your exhale with how high you lift your legs. The higher you lift, the more you exhale. If your strength levels allow, do these with straight legs. If not, simply bring your thighs up to your belly until you can practice with extended legs.
- Once your legs are as high as you can lift them, pause for a moment to regain control of the movement. You should have very little or no air in your lungs.
- Then, allow your legs to lower under control until you are hanging again. Do not swing up or down, as this will negate the effects on the lower abs.
- Perform 1-3 sets for 10-20 slow repetitions.
3. Torso Twist
B- With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.
4. Captain's Chair
All you need to do this exercise is a chair.
(works the lower rectus abdominis)
- Sit on the chair with your spine straight and shoulders relaxed.
- Keep both hands beside you with your palms by the side of your hips, facing downward.
- Inhale deeply.
- Now as you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for 5 seconds. Don’t bend forward and arch your back.
- Bring down your leg slowly and Repeat Moves 1-4 once more, you're done.
5. Cross body mountain climbers
Easier option: Do the move for 20 seconds; rest in position (A) for 20 seconds; continue the move for another 20 seconds.
Works: Cardio, abdominals, chest, shoulders and triceps
These are some great starting moves to help tighten that pesky pooch. Most women I know have difficulties with this region, and it's no surprise considering regular crunches don't really engage all your abdominals. The best part about this pooch punishing workout is that you don't have to go to a gym to do it! Try it out and share it with your friends, and tell us What are your favorite lower abs exercises in a comment?
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