|

How to Workout Your Lower Abs

It can be tough to target your lower abs, but these 5 moves will give you a killer lower ab workout. Learn how to properly do each move and get tips on how to get the most out of your workout.

Introduction

The lower abdominal area is often a trouble spot for many people, both women and men. Tightening and toning the muscles of the lower abdominal area can help sculpt your body, improve posture and even reduce back problems. While there are many exercises you can do to target your lower abdominals, some are more effective than others. This guide will explain some of the most effective exercises for developing strength and definition in the lower portion of your abdomen. Incorporating these exercises into your regular workout routine is essential for achieving optimal results. Additionally, you should also include core-focused activities that involve a combination of planks, Pilates movements and yoga poses to further engage the entire core region.

Warm Up

Warming up your muscles before doing any kind of workout is essential to avoid any kind of injury. Before working out your lower abs, it’s important to do a few warm-up exercises such as jumping jacks, squats and arm circles. Doing this will help you get your blood flowing, will get your heart rate up and will allow your body to prepare for the workout ahead. Now, let’s get into the workout and learn how to effectively target your lower abs.

Stretch your muscles

Stretching is an important part of any workout. Before starting your lower ab workout, it’s important to warm your muscles up. Stretching gets the blood flowing, increases flexibility, and prevents muscle soreness after your lower ab workout. These muscles include the rectus abdominus, internal and external obliques, transverse abdominus, multifidi and all of the back extensors.

To stretch all of these muscles easily and effectively:
-Lie on your stomach with arms at sides on the floor or with arms straight out in front for extra leverage.
-Push on toes until you feel a stretch in abdomen or low back region, hold for 10 – 30 seconds.
-Slowly arch your back reaching hands further away from body while pushing hips into floor and hold for 10 – 30 seconds.
-Bring knees into chest while simultaneously lifting head and chest off ground until you feel a stretch in lower abdomen or hip area hold for 10 – 30 seconds then relieve pressure by releasing hips then knees to floor
-Repeat multiple times if desired

Do light cardio

Doing light cardio exercises is an important part of any warm up before working out the lower abdominal muscles. Light cardio activities like walking, jogging, or riding a stationary bike can help to increase your heart rate and make your muscles more flexible and pliable, which can help you avoid injury during your workout. It’s important not to overdo it as too much cardio can tire you out before you even begin your exercises. Aim for 5-10 minutes at a low intensity to get your blood flowing and loosen up your tight muscles.

Core Exercises

Core exercises are essential for targeting your lower abs and building a strong, flat stomach. Core exercises involve a number of different muscles, from your lower back and glutes to your obliques and lower abs. Doing core exercises is a great way to strengthen your entire abdominal region and get toned. Let’s explore some of the top core exercises for working out your lower abs.

Reverse crunches

Reverse crunches are one of the most effective and challenging core exercises when it comes to strengthening and toning your lower abs. During a reverse crunch, the abdominal muscles are contracted to lift the hips off the floor and draw the knees toward the chest. The primary muscle targeted during a reverse crunch is the rectus abdominis. Secondary muscles targeted include your hip flexors, such as your iliopsoas, rectus femoris and sartorius; as well as your obliques.

To perform a reverse crunch:
1. Lie flat on your back on an exercise mat with bent knees and feet flat on the floor directly under your knees. Place both hands behind your ears or along the sides of your body.
2. Contract your abdominals to lift your shoulders and upper back off of the ground while drawing you knees up towards you chest in a smooth, controlled movement — stop when they are approximately two inches away from touching each other at their apex. (Avoid abrupt stopping.)
3. Hold for two seconds at this top point before slowly regulating back down to starting position — ensuring that you engage all muscles during both raising up and lowering down movements.
4 .Repeat steps 1-3 for 10-12 repetitions depending on desired difficulty level or specified by instructor/trainer

Leg raises

Leg raises are one of the basic yet effective lower abdominal exercises. When performing leg raises, be sure to keep your upper body on the ground and your back pressed into the floor. Lift one leg up as high as you can without arching your back, hold for a count of two before slowly returning your foot to the floor. Alternate legs throughout this exercise for maximum impact. You can also challenge yourself by adding a weight to your ankles or using an exercise ball. Leg raises are a great way to strengthen and tone up lower abs.

Plank holds

Plank holds are a great way to work your core, as they activate your abdominal muscles and help to improve your overall stabilization and balance. To do a plank hold, get into a push-up position with hands shoulder-width apart, then bend your elbows to bring your forearms to the floor. Make sure that your back is kept flat. Your feet should be slightly wider than shoulder-width apart, with toes tucked underneath. Hold this position for 30 seconds to one minute, making sure not to let your hips sag or rise in the air. You can also try doing the same exercise on one side at a time and alternating between sides for more core strengthening benefits. Doing them regularly will help you develop strength in all areas of your core, from lower abs to obliques and midsection muscles.

Abdominal Workouts

There are many different types of abdominal workouts that can help build up and strengthen your lower abs. Whether you’re looking to get defined abs, increase strength, or just tone your muscles, there are a few exercises you can do to target your lower abs. In this section, we’ll be discussing some of the best lower abdominal workouts for you to incorporate into your fitness routine.

Hanging leg raises

Hanging leg raises are one of the best exercises for targeting your lower abdominals. This exercise can be done in the comfort of your own home with relatively little space or equipment needed. To perform hanging leg raises:

1. Start by gripping a pull-up bar with both hands, arms fully extended. Your palms can be facing away or towards you, whichever feels more comfortable for you.
2. Bring your legs out straight in front of you and then lift them up so they are perpendicular to the floor and parallel to the ground underneath you. Your legs should form a 90 degree angle at your hips and knees
3. While keeping your legs parallel to the floor, use your lower abdominals to curl your knees up towards your chest while continuing to pause at that 90 degree angle
4. Now, slowly rotate the legs back down in front of you while maintaining correct form until they are once again extended straight out in front of you
5. Pause briefly and then lift back up into a curled position – this completes 1 rep
6. Aim for 3 sets of 10-15 reps as part of an overall abdominal workout – take it slow if these are new exercises for you!

V-Ups

V-Ups are an effective abdominal exercise. The “V” stands for the physical shape your body should assume when you do this exercise. To start, lie flat on your back with your legs spread about shoulder-width apart, toes pointed away from you. Align your arms overhead, but keep them slightly bent so that your elbows meet toward the back of your head. Exhale and lift both feet and arms off the ground at the same time and reach forward so that your body forms a V shape, with all points touching one another except for the lower spine which should remain flat against the floor. Inhale while returning to starting position and repeat as needed.

Bicycle crunches

Bicycle crunches are one of the most effective abdominal exercises for developing lower abdominal strength. To perform this exercise, begin by lying on your back with your knees bent and your hands behind your head. Contract your abdominal muscles as you lift your shoulders off the floor, bringing one of your knees up toward stomach and straightening the other leg out in a pedaling motion. Alternate legs in a slow, controlled manner as you draw your abdomen inward, keeping the tension focused in the lower abs throughout the movement. Once you master this exercise using basic form, you can add small variations to increase difficulty and maximize effectiveness.

Cool Down

After you have completed your workout session, it’s important to cool down properly. Cooling down allows your body to transition back to its resting state, and helps to reduce muscle soreness. It is especially important when you are working out your lower abs, as they are muscles that are easy to overwork. Let’s look at how you can cool down effectively.

Stretch your muscles

Once you’ve completed your lower abs workout, it’s important to stretch your muscles. This will help to prevent soreness and injury. If you are prone to pulled or strained muscles, consider stretching between each set of reps. This is a great way to keep the blood flowing in your lower abdominal muscles and cool them down before the next set.

Stretch starting at the top of your abs, lifting each leg and holding for 15-20 seconds at a time for both legs. Work your way further down the center of your abs and repeat on each side until you reach just above the hip area. Lower abs stretching will help relax your core and reduce any built up tension from working out the area. This can also be beneficial if you experience tightness or cramping during workouts due to poor posture, excessive sitting or lack of muscle balance. The stretches can help improve posture and provide lasting relief by releasing tension in these areas that is often overlooked when working out our lower abs.

Do light cardio

Doing light cardio is an important part of the cool down process after a lower abdominal workout. It helps the body gradually slow back down to normal resting heart rate, and it also works to reduce muscle soreness. Cool down exercises should be done for five minutes or longer and can include jogging, walking, cycling, or stair climbing. Doing these activities slowly will help reduce any fatigue that has built up during the workout. Stretching or yoga can also be used for post-workout activities as it helps elongate muscles that have been contracted and worked during the workout, thereby promoting better flexibility and mobility of joints in general.

Checkout this video:

Similar Posts