Have you ever noticed that it takes more work to strengthen your lower abs? No matter how much training you do, they stay almost the same. Why? There is a reason behind it.
The lower portion is the place where most of our extra fat gets stored. And for the women, their hormone does not let go of the fat of this area. So what can you do?
Do not worry. There are thousands of workouts that help you. In fact, in this article, I will discuss effective lower ab exercises. If you are looking forward to strengthening your lower abdominal muscles but can not find the perfect workouts, give this article a read.
3 Flexible Lower AB Exercises For Beginners
Thousands of workouts are available out there that can help you build a strong lower ab. Here are 3 of the most effective workouts you can consider:
If you are into fitness, you must have heard about the mountain climber exercise. This focuses on your core, cardio, and lower abs. Experts also suggest the mountain climber for a total body workout routine.
- Start with getting into a high plank position. Distribute your total body weight evenly on your hands and toes.
- Keep your hands at about a shoulder-width apart. Maintain a flat back and engaged core. Your head should be in alignment with your body.
- Pull your right knee closer to your chest, and then get back to the starting position. Switch your legs and repeat the moves. Do the switching as fast as you can. Each time, you need to pull one knee in and another knee out.
- Make sure your hips are down while doing the workout. Each time you switch your leg, do not forget to inhale and exhale. For a better result, do the movements as fast as you can.
The jackknife is an excellent abdominal workout. It targets and strengthens both the upper and lower ab. You may also know this exercise as the V-Up.
- To begin the jackknife, you have to lie on the floor, facing up to the ceiling.
- Keep your arms outstretched behind your head, legs extended, straight, and feet together.
- Lift your legs and arms off the ground. Bring them together above your midriff. Touch both your feet with your hands. This way, your abs will be contracted.
- Hold the position for a few seconds and get back to the starting position.
You can make this basic jackknife more intense by using a medicine ball.
3. Leg raise:
Leg raise is one of the most effective lower ab exercises. This workout stabilizes and strengthens the rectus abdominis and the oblique muscles.
- Start with lying on the floor on your back.
- Keep your hands at your sides and legs straight and extended. Bith your feet must be together.
- Lift the legs to the ceiling until your butt comes off the floor.
- Lower them slowly and rest them on the ground for some moment. And then repeat the moves.
There are many types of leg raise workouts available. Each type is beneficial to the lower abdominal muscles. For example, hanging leg raises, seated leg raises, side to side leg raises, leg raises, circle, etc.
3 Killer Lower AB Workouts
If you are looking for more challenging and intense lower ab workouts, this section is for you. Here I will give you 3 simple yet effective lower abdominal exercises. Though these exercises are easy, you better not try these as a beginner.
1. Hanging knee raise
This workout is similar to the hanging leg raise. But it creates more pressure on your lower abs. Start with hanging with a pull-up bar keeping your hands at a shoulder-width distance. Slowly raise your knees to activate lower ab muscles. Hold that position for a couple of seconds and then get back to the dead hang position.
2. Garhammer raise
Hang with the pull-up bar, and your knees should be raised around your midsection. Consider this as your first position. Start pulling the knees up and closer to your chest. Raise it as high as you can. Then lower them and return to the first position.
3. Hanging knee raise twist
Start with a dead hang position. Keep your legs straight and knees together. Raise your knees around your midsection and then twist your body to the right side. Get back to the dead hang position and do a knee twist on your left side.
Lower ab exercises for the runners
If you are a runner, then having core strength is very important. You need to prepare yourself for any kind of challenge that is ahead of you. You can train your lower ab with some of the most effective workouts.
1. Hollow hold V sits
The hollow hold V sit is a combination of two workouts, hollow hold, and V sit up. To start this workout, lie on the floor facing up the ceiling. Keep your hands by your side and legs extended on the ground.
Lift your head, shoulders, and legs slightly off the floor. This will create pressure in your abs. Next, raise your chest a little more away from the ground and pull the legs towards your chest.
Keep your knees bent and abs engaged. Your shins will be parallel to the floor. The whole position will look like a V shape. Pause for a moment and then get back to the lying position.
2. Side plank with reach through
Planks are great as lower ab exercises. To perform this exercise, position yourself in the side plank form. Your left forearm should be on the floor, elbow bent, and under the shoulder. Also, keep the feet stacked, and hips lifted so that the whole body forms a straight line.
Extend your right arm and make it perpendicular to the floor. Draw the right hand down and reach under and past your hips. Keep your torso stable. Reverse the moves and get back to the starting position. Continue for 30 seconds on each side.
Practicing lower ab exercises offer you strength and stability. While selecting the workouts, always consider your goal and physical ability.