The lower abs are the muscles of your core, but they don’t get much attention. That’s why it’s so important to train them! If you want to tone and strengthen your lower abs, here are five exercises that will help:
Hollow man hold
The hollow man hold is a great way to strengthen your lower abs. To do it, sit on the floor with legs straight out in front of you and feet flat on the ground. Slowly lower yourself until your elbows are bent at 90 degrees while keeping them tucked in against your sides. Hold this position for 30 seconds before slowly raising yourself back up to starting position.
To make sure you’re doing the exercise correctly, keep these tips in mind:
- Try not to lean forward so far that your head hangs over the end of your torso; avoid leaning too far back either—the goal here isn’t flexibility!
- Keep breathing throughout each repetition (you’ll need oxygen) and don’t forget about proper form!
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If you’re looking to tone your lower abs, this is one of the best exercises to do. It’s a great core exercise that gets your entire body working—the reverse crunch works both the upper and lower abs, as well as your hips, thighs and glutes.
To do the reverse crunch:
Lie on your back with knees bent at 90 degrees and feet flat on floor (or slightly elevated). Place hands underneath shoulders with elbows pointing up toward ceiling (palms facing each other). Slowly lift hips off floor by bending at waist until you feel it in your vertebrae; then slowly return back down until they’re once again parallel with floor or slightly above it during the contraction phase of movement.
Knee raises are an excellent lower ab exercise to strengthen your lower abdominal muscles. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Raise one leg at a time until both legs are completely straight, then lower them back down so that they’re in line with your hips. Repeat this motion for 30 seconds for three sets each side of about 10 reps per set (if you’re not sure how many reps to do, use what feels right).
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Ab wheel roll out
Lie on your back with your knees bent and feet flat on the floor. Hold the ab wheel in both hands, arms straight, and roll it out until you feel a stretch in your abs. Hold for 30 seconds.
Lying leg raises
Lie on your back with knees bent and feet flat on the floor. Raise your legs up until they’re in line with your torso. Hold that position for 5 seconds, then slowly lower them back down to the starting position.
This exercise works out all of your abdominal muscles, including those in front (the rectus abdominis) and back (the internal obliques). It also works out your hip rotators, gluteal muscles, calves and hamstrings!