Lower abs require more effort to tone up as compared to the upper abs. So, if you are wondering how to work on your lower abs, here is an article that will guide you with some exercises for the same.
Getting rid of those love handles is always considered the most difficult job, and many women give up in the middle of a workout program. Though it is true that lower abs are not that easy to work out, one can get a toned and sexy lower ab with the help of the right exercises. So, now when you have decided that you want to lose belly fat and have a flat stomach, have a quick look at some of the most effective lower ab exercises.
Reverse Crunches
Reverse crunches make some of the best lower abdominal exercises for women. They are easy to perform and give effective results. The steps to perform reverse crunches are given below.
- Lie down on the floor or use a gym mat for the same.
- Now, place your hands either behind your head or beside your legs.
- Keep your legs straight so that your body remains flat.
- Lift your knees and bend them at a right angle.
- While lifting your knees, you can keep your feet joined or crossed to each other.
- Lift your hips, tighten your abs, and bring your knees close to your chest.
- Then slowly bring down your knees to touch the floor.
- Repeat these steps 15 times.
Bicycle Crunches
This is one of the most effective workouts for toning your lower abdominal muscles. All you need to do is practice this for 5-10 minutes, anytime during your workout session. Here are the steps.
- Straighten out your legs, lie on your back, and keep your arms behind your neck.
- Tighten your abdomen, lift your neck, and lift one of your legs to touch the elbow of the opposite arm to its knee.
- While touching the knee with the elbow, keep the other leg straight.
- Repeat the same steps for the other side, without resting the neck on the floor.
- You can eliminate touching the elbow and the knee, and perform simple cycling in the air by lying on your back.
- Repeat these steps 20 times, 10 for each side.
Alternate Toe-touch
This is a very simple exercise to tone the lower abdomen. If you suffer from back injury or back pain, then it is recommended that you should not perform this exercise. Follow the steps given below to perform alternate toe-touch.
- Lie down on your back on a gym mat or on the floor.
- Raise both the legs in the air, with some distance between them.
- Your legs should make a right angle with floor.
- Now, lift up your chin and chest towards the ceiling, and raise your shoulders from the floor.
- Touch one foot with the opposite arm, and slowly get back to initial position and do the same for opposite side.
- Repeat these steps 20 times, 10 for each side.
Holding Sit-up
An easier and simpler lower abdominal exercise that requires very less effort, is holding sit-up. This exercise should not be performed by women having back problems or injury. Given below are the steps required to perform this exercise.
- Lie down on your back on a gym mat or floor.
- Now, keep your arms behind your head and slightly bend your knees.
- Keep your head in a neutral position and ensure there is some distance between your chest and chin.
- Then raise your shoulders from the floor and tighten your lower abs by lifting up your chin and chest.
- Hold your body in this position for a few seconds, and return to the initial position.
Side Planks
This exercise is beneficial because it not only helps in toning the muscles of the lower abdomen, but also helps in strengthening the spine. Here's how to go about it.
- Lie on your right side and place your left hand on your waist.
- Place your right hand on the floor such that your forearm is at a right angle to your body.
- Now, gradually raise your body, balancing your entire body weight on your right hand and right foot.
- Remain in this position for a count of 10, and repeat on the other side.
The list of the best lower ab exercises for women is practically endless, and these were just a few of the popular ones. However, only exercise won't help to reduce the fat in the lower abs, and you need to pay special attention to your diet too. Remember to eat healthy and nutritious food, and completely avoid consumption of fatty and greasy food.
Read more at
Click here
