Lower abs are stubborn and require a lot of work and strong willpower to get your desired results. Of course, to achieve these results you have to do exercises that are designed to specifically target lower abdominal muscles. One of the most common mistakes that people make is that they want to accomplish certain results, but they don’t do proper exercises. So, what exercises you should do for lower abs? Let’s check them out!
Hands to feet
Hands to feet is a Pilates-based exercise that helps you build core stabilising muscles. This is an easy exercise that you can do even if you’re a beginner. Some benefits of hands to feet movement include stronger lower abs and overall core strength, flexibility, proper posture, and so on.
- Lie on the ground while holding a Swiss ball in your hands with arms extended over your head
- Extend your legs keeping them together with toes pointing away from you
- Inhale and as you exhale lift the ball straight up, but keep head and shoulders pinned to the ground
- Raise your legs up and toward your arms
- Using a slow, controlled movement pass the ball to the feet, grabbing it between your ankles
- Inhale, lower your legs and the ball to the ground as far as you can
- Exhale and reverse the move, lifting your legs up, passing the ball to hands, and trying to lower the ball to the ground as far as you can
This is a more advanced variation of a traditional crunch and poses as a total core workout. V-ups have a tremendous potential to sculpt your abs, giving you a classic six-pack look. Also, they build stronger both upper and lower ab muscles, improve your balance, tone your arms, legs, and back muscles too. To do this exercise, you should:
- Lie flat on the ground, extend arms behind your head
- Stretch legs with feet close together and toes pointing away from you
- Slowly start lifting your legs toward the ceiling while raising your arms at the same time
- Your body should make the V-shape
- Stay in that position for a few seconds and return to the starting position
Leg lifts strengthen the lower abdominal muscles. In fact, leg lifts also completely isolate the rectus abdominis which is the muscle responsible for adding tone to your stomach. Moreover, leg lifts build strong abs and hip flexors. Proper execution of the exercise will also improve your posture and reduce lower back strain by adding support to mid-section. Here’s how to do it:
- Lie on your back with hands under your butt
- Lift your feet toward the ceiling so your legs are perpendicular to the floor
- Lower your feet back down, just a few inches off the ground
- Continue to lift and lower
The bicycle crunch is a simple-to-perform exercise that primarily works lower abdominal muscles. When performing this fun exercise you also tone your arms and quads too. To do this exercise, you should:
- Lie on the ground and place your hands behind your head, supporting neck with fingers
- Have the abs tucked in and start lifting knees toward your chest while lifting your shoulder blades off the ground
- Rotate to the right bringing let elbow towards right knee
- Switch sides and repeat
The scissor exercise utilises certain leg movements to target abdominal muscles, particularly in the lower abdomen. The exercise doesn’t require lowering legs all the way to the ground and keeping them a few inches off the floor targets lower abs. One of the best things about this exercise is that you can easily do it:
- Lie on the ground with feet together and hands under your butt or at your sides
- Raise both legs toward the ceiling, keeping them straight
- Lower the left leg until it is about a few inches off the ground while raising the right leg and vice versa
There is also a variation of this exercise where you move legs horizontally, instead of vertically.
The entire abdominal area can be quite tricky to tone and define, but with proper exercise it can be accomplished faster than you think. This article showed you easy exercises for lower abdominals, but the best thing is, they can also activate other muscle groups as well, thus offering more benefits than one.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.