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5 Lower Ab Exercises – Workout Routine for Women

60
circles – 2-3
40
time – 10-15 minutes
Evident result – 3-4 weeks
  • Workout plan: 3 times a week

People like the lower abs marked. And for good reason — they’re the pinnacle of abdominal craftsmanship and the embodiment of physical glamour. Lower abs are the final piece of the abdominal puzzle. They signal the actualization of a six-pack — or maybe even an eight-pack — given that body fat sheds from top-to-bottom. Fat in that area is the last to go, and the absolute first to come back when your diet slips for even a millisecond. This is the most common problem after giving birth.

Sure, a more toned midsection can ease your bathing suit anxiety. But it can also protect you from injury: research shows that a strong transversus abdominis are muscles that wrap around the torso, stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. These five best lower ab workouts are considered to work this problematic area. The routine is comprised of the most effective exercises to engage the abdominal muscles and shape up your sides together with your legs. You are not likely to experience any difficulty while doing any of given exercises. You are recommended to do these exercises in combination with other workouts in order to achieve the best results. Be sure that these exercises will help you to be toned in no time.

Abs Workout Routine

1. Reverse Crunch

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – lie down on your back with your knees together and your legs bent at 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.;
  • Tighten your abs to lift your legs off the floor as you crunch your knees inward to your chest. At the top pause for a moment, and then straighten your legs without allowing your lower back to arch and lose contact with the floor.

Tips:

Avoid doing the exercise too quickly. Instead, lower your legs slowly and in a controlled fashion.
Don’t use strength to bring your knees towards your chest. All movement occurs with your hips and abs.

2. Plank with Leg Lift

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms;
  • Kick the right leg back;
  • Return to starting position and repeat with your left leg.

Tips:

You should do all movements slowly.

3. Leg Drop

Muscles engaged: abs, quads, lower back, hamstrings

Execution

  • Raise both legs toward the ceiling. Breathe in and tighten your abs;
  • Exhale and slowly lower your legs until they’re about four inches above the floor. Pause and breathe in;
  • Breathe out as you raise your legs to the starting position. Repeat 10 times.

Tips:

If you can’t keep your legs straight, you may bend your knees slightly.

4. Twisting Windmill

Muscles engaged: abs, obliques, quads

Execution

  • Starting position – lie down on your back with your arms along your sides (your palms face down). Raise your legs, keep your knees bent;
  • Lower your legs to the left side of your body, do not touch the floor and then bring them back to center;
  • Repeat, lowering your legs to the opposite side.

5. Plank Crunch

Muscles engaged: deltoids, biceps, triceps, oblique’s, rectus abdominals, lower trapezius, quadriceps, hamstrings, hip adductors, hip abductors

Execution

  • Starting position – assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms;
  • Your body should form a straight line from your shoulders to your ankles;
  • Lift your right foot off the floor and raise your knee as close to your opposite elbow as you can;
  • Return to the starting position and repeat with your left leg.

Resume

This is a wonderful workout routine, which helps you to deal with lower abs, which are one of the most tricky-to-target areas. To lose your belly fat you should do these exercises three times a week during a month. Try to do these exercises slowly in order to feel your lower abs. You do not have to go to a gym or use special equipment. You can do these ab workouts right at home. Happy body channel guarantees that you will notice fantastic results in four weeks. Do not forget to do additional abs exercises and other workouts to achieve the best results. Make yourself and your body happy.

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