Lower abs are difficult to get in shape, and it’s one of the areas that people are more interested in defining when going to the gym or exercising at home.
No matter what you do, sometimes it seems like you’re not doing enough, and your desired result is only getting far away from you, but do not fret. We are here to help you get yourself to your dreamt abdomen with this list of tips and exercises.
First, you shouldn’t focus solely on working out your abdominal area. Your abdomen is only getting toned up to the point where you can brag about it if you exercise your whole body, especially your lower abs. You have to have a whole-body routine as well balanced as your diet since the best abs start in the kitchen.
But a healthy diet and a whole-body routine are not gonna cut it; skipping abs days is not an option, you have to have discipline and be regular with it, and that way you can see results faster and keep them looking good for longer.
Without anything more to add, other than reminding you to eat healthily and exercise your whole body too, here’s a routine for you to try and follow, maybe this will be the one to work miracles on you.
The best lower abs routine to get great results
For this routine, you have to perform each exercise for 30 seconds, rest another 10 seconds between movements, and complete the entire circuit 3 times.
Heel Tap
While doing the Heel Tap, you have to lay on your back, put your hands under your butt, with your knees bent, and elevate your feet as if they were on a table.
Then slowly start to lower your bent feet forward until your heels barely touch the floor, without ever touching the ground. Tighten your abs to help lift your feet backward.
Rotating Plank
Start by doing a regular plank on your forearms and hold this position for 10 seconds, then rotate your body to your left, lifting your left arm, until you are on top of your right arm, and hold for another 10 seconds using abdominal strength.
Rotate to the center position and do the same on the other side, without letting your waist drop to the ground. You have to maintain your abs tense during this whole exercise, otherwise, take a 10 second rest before continuing.
Slider Pike
For this one, you will need a towel, a piece of cloth, or some sliding object for you to better perform this movement.
Start with both feet on the sliding object and your hands on the floor, then tighten your lower abs and pull your feet toward your hands, lifting your hips towards the ceiling, then slowly push your feet back to the starting position. All of this while maintaining your abs tightened.
Scissor
This is a very good exercise to work lower abs. Lay down on your back, with your hands behind your head, and lift your feet, shoulders and head off the floor.
The tips of your toes should point to the sky and alternate one leg up and one leg down, holding position and not letting your shoulders or head touch the floor. Concentrate on not straining your neck because you may end up injured.
Crossed Climber
Start from the plank position with your body and hips aligned and abs tight, bring your right leg towards your left shoulder, and as your right leg returns to its starting position, do the same movement with your left leg. Continue alternating.
Slider Knee Tuck
Bring back your piece of fabric or sliding object, as you will also need it for this movement.
Starting again from the plank position and with both feet on the cloth, tense the abs and push both feet up to waist height. Pay attention not to curl the shoulders and don’t let the upper body lean too far forward. Push the feet back to return to the starting position and keep repeating.
If you have a Fitball, you can try this variation: Start in the plank position with your feet on top of the ball. With your core tight, bring both knees toward your waist, and slowly extend your legs back to the starting position.
Jack Knife
For this final exercise, lay on your back with your legs extended, your feet together and your arms outstretched. Inhale and, as you exhale, tighten your abs and raise your right arm and left leg, touching your hand to your foot. Inhale and slowly lower to the starting position. Repeat for 15 seconds and then switch sides for another 15 seconds.
This is a hard routine, really exhausting, but you should start getting results if you’re disciplined enough and keep doing it every abs day that you have, and as hard as it gets, if you really want that abdomen that you can brag about to everyone you know, you have to keep going.
And if you feel like this is starting to get a little too easy for you, you can always increase the time you do each exercise and the number of repetitions, even the number of times you complete the circuit.
Just remember to be gentle to yourself and not push your limits that far away, as you can get injured, and that’s not ideal.
If you are doing this routine at gym, you can be advised by a trainer to ensure your position is good. Find out list of gyms with trainer around you gym near me.
Comments 0