Everyone dream of having six packs and most of us see upper abs coming but finds it difficult to get the lower abs. Most of the fat is stored near the belly area because whatever we eat goes down to our stomach but that doesn’t mean we can’t get lower abs.
Our core muscles are really important because it’s the middle portion of our body. If your core is strong then you will be less prone to backbone pain. Doctor’s has seen those who have stronger core gets less back injuries.
Fit theories will tell you the best 7 exercises for lower abs which you can do anywhere anytime and see the best results in few weeks.
Duration – Lower Abs Workout
This is a 45 minutes abs workout and 15 seconds of rest between the sets. Every exercise is of 5 sets. So, let’s get started.
Note : Don’t drink too much of water in between the sets. Only drink when you feel dehydrated. It’s better if you take sips of water.
Lower Abs Exercises
1. Leg Raises
The best and simplest way to do this exercise is to get down on the floor or any hard flat surface and tuck your hands beneath your hips. Make sure you are parallel to the surface and then try to bring your legs straight up until they are perpendicular to the surface. Hold your legs position there for 2-3 seconds and then bring your legs again down slowly.
2. Hanging Leg Raises With A Twist
This is the one of the best exercises for lower abs and sides at the same time. It engages your core muscles more and also good for body stability. Hang up to a bar or any pull up bar and try to lift your lower body(legs) by making 90 degree angle with your upper body(waist). After leg raises make a side twist to the left side first and then to the right side and then slowly bring your legs down.
Keep your upper body movement less while lifting your legs.
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3. Scissors
This exercise requires a bench, even if you don’t have the bench. We will tell you how to do it below.
By Lying half of your body on a flat bench where your legs will remain in the air and your upper body on the bench, make sure your full body is in a straight line. This exercise is similar to leg raises but in this you will only bring one leg up at a time and the other will remain straight with respect to your body. Then try rotate legs by making a movement like a scissor.
If you don’t have a bench, get down on the floor and make sure your legs remain in air at an angle of 45 degree with respect to your body. Perform rest of the exercise same.
4. Reverse Crunches
Crunches is everyone’s favorite upper abs exercise and we all know how to do it. So by doing reverse crunches we engage all our core muscle ( upper abs + lower abs) together.
By lying down on the floor, bring your neck up and legs bend with knees at an angle of 90 degree. Try to bring your knees as close to your lower chest and at the same time lift your neck and shoulder as close to your knees.
5. Mountain Climber
Get yourself to a high plank position by keeping you hips upward. Bring your left leg near to your chest and at that same time other leg remains at it’s initial position, then try to bring the right leg up near to the chest and left leg remains at rest. Trying doing it fast with a momentum. Think of climbing a mountain and that’s how you have to do it.
6. JackKnife
This is a new variation of exercise which also involves your whole peck. Lie down on the floor and bring your left leg up and at the same time your right arms up and try to touch your feet, if you can otherwise bring as much close you can and then repeat with the other leg and arm.
If you find it difficult to do it, try this form of jackknife exercise as explained by coachmag.co.uk
7. Plank
It’s is a very important exercise even if you are doing only lower abs. Plank helps in overall core muscle strengthening and makes you abs muscle size bigger. Healthline suggests plank has many benefits.
Go to a plank position and start a stopwatch. Make sure your core is tight and you make a vacuum inside your stomach, remain there for at least 3-5 minutes.
If you are a beginner then try to remain in a plank position until it starts to hurt.
These are the best lower abs exercises which can help you get six pack abs fast.
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