Best Exercises for lower abdomen

How To Sculpt The Lower Abdomen

Most people find it difficult to develop the muscles of the lower abdomen. Although there are several exercises for the lower abdomen, however the quality of the training is the most important aspect of all. Do slow repetitions and focus on using the right muscles. To see results, also incorporate aerobic routine in the routine to burn the fats. If necessary, make some dietary changes to reduce the amount of harmful fats, sugar, and simple carbohydrates you eat. Finally, consult a doctor for more tips before making any drastic adjustment in your day to day.

Do Abdominal Reverse Curl

Lie on your back and flex your knees. Turn your palms down and support your feet on the floor. Then stretch and spread your arms to support your weight. [1]

• Lie on a mat or exercise mat to cushion the head, back and hips.

Lift your legs until your knees touch your chest. Exhale as you contract the abdomen and lift your legs. Bring your knees closer to your chest until they are at a point above your hips. [2]

• Leave the knees bent 90 ° and hold the thighs to form a straight line perpendicular to the floor.

• Use your arms to balance, but put all the force in the abdomen.

Lift your hips and lumbar off the floor. Inhale once and exhale slowly as you lift your hips and spine off the floor. Approach the knees of the head and the hips and pelvis of the rib cage - all without removing your knees from the 90 ° angle. [3]

• Rest your head and shoulders on the floor to make the reverse crunches.

• Stay in that position for a second or two.

Do three sets of 12 crunches. From the starting position (with your knees bent and high above your hips), lift your hips and make another reverse crunch. Then go back to the beginning and repeat 12 times to complete a series. Finally, put your feet on the ground little by little when you're done. [5]

• Make a total of three sets, with breaks of 30 seconds to one minute between each.

• If you do not have experience, do a series of ten repetitions or two sets of five repetitions.

Doing The Abdominal Bike Exercise  Method 1

Lie on your back, your knees bent and your feet flat on the floor. Place your fingertips behind your ears or cross your arms over your chest. When exercising, do not force your head and neck. 

Abdominal Bike Exercise 

Lift the torso, bring the right knee to the chest and straighten the left leg. Inhale once and exhale slowly as you raise your head and shoulders and move your legs in a simultaneous movement. The trunk should rise a little, the right knee should approach the chest and the left leg should be stretched. [8]

• Stretch the left leg, but do not lock the knee - just flex it lightly.

• Straighten your back and do not round your shoulders and spine at this point. [9]

Doing the leg raise and the flutter kicks

Lie on your back with your legs straight. You can leave your hands on your sides or place them under your buttocks with your palms facing down. The second option is easier for those who are starting out. [13]

• You can do leg raising on a bench to increase the extent of movement and hamper exercise.

Lift your legs slowly until they are 90 ° from the ground. Contract the abdomen and do not arch the lumbar. Inhale once and exhale slowly as you lift your legs until they are almost vertical. Let your knees bent and relaxed. [14]

• Inhale as you leave your legs upright for a second or two.

• Consult a physician before doing the two-legged lift if you have a history of back problems. If necessary, bend your knees 90 ° and lift only one leg at a time. [15]

Lower your legs slowly until they almost touch the ground. Breathe out as you lower them. Let them hang for a moment or two; then inhale and exhale to bring them upright. [16]

• This movement can cause an injury if you do not have experience or have a history of back problems. Consult a physician and, if necessary, lift one leg at a time or just reverse the crunches.

Do three sets of 15 repetitions. Rest your legs on the floor after a series; rest for 30 seconds to one minute between each series and repeat the process three times. [17]

• Make a series of ten or two sets of five surveys (if you have no experience).

Increase the variety of training with flutter kicks . You can do this exercise when your legs are suspended. Lower them until they almost touch the ground, make six flutter kicks and lift them again. 

To enhance your lower abdomen exercises, you can also use weights and other forms of exercises equipment