5 Best Lower Ab Exercises
One of the best exercises to lose weight will be while training the lower abs. Even though you can’t really target a certain spot to lose weight the exercise that train your lower abs also target your core and help build the muscle and lose the fat.
The first basic exercise would be the reverse crunch, which is basically done lying on your back, with your knees bent, starting with your feet on the floor. While keeping your palms on the floor, you then bring your knees to your chest, and then return your toes to the floor, but not putting your feet flat on the floor. You don’t want to extend your feet too far out because it’s not doing any good for your abs.
The next exercise along those same lines is just a bit harder. You basically do the same exercise, except when you bring your knees up, you’ll want to dig your fingers into the floor in order to get the leverage you need to lift your hips off of the ground. You are in a sense doing an extra crunch at the end to get those hips off the floor. Make sure you exhale on the way up with your knees. Again, not placing the full foot on the floor, but only tapping the toes on the ground. An alternative to bringing the feet all the down would be to just stop when your hips touch the ground and then lift again.
Yet another exercise is going to be by placing your right leg across your knee. You’re going to see a resistance with the use of the glute. You will be essentially doing the same exercise, the reverse hip curl, and bring the legs up to the chest. The right ankle should be pushing against the left knee to give that resistance and a bit more of a challenge. Then of course you want to follow with the other side, by crossing your left left over your right knee. Note: When you are training your abs, you don’t always want to start with the same side every time.
When doing these, you will want to go to just about the point of failure (until you can do no more), and then switch sides.
The next exercise that is yet even more advanced, yet is safe to do in just about any state of physical fitness level, is the modified leg lift. You don’t want to do a leg lift straight off the ground, that can damage your back. While you are still lying flat on your back on the floor, raise your legs straight up in the air, but keeping your knees just slightly bent. Then you are going to slowly move your legs toward your head and then out again. Make sure you don’t go too far towards the ground when you move your legs away from your head. If you think of the side of your body as a clock, you’ll want your legs to come towards your head to the 2 on the clock, and away from your head to somewhere between the 9 and the 10 on the clock. You’ll want to do about 15 reps on that exercise.
If you wanted to bring your legs any lower, you’ll definitely want to have some lower back support. You can do that by balling up your fists and placing them beneath your rear.
The final lower ab exercise is doing the modified leg lift, however adding a hip raise while the legs are raised. It’s similar to a 4-count exercise. One – the feet are raised straight up, two – the hips raises off the floor, three – the hips come down, and four – the legs lower down toward the ground. These are more difficult, and must be done slowly as to not injure the back.
All in all, keep in mind that you really want to pay attention to your posture during these exercises, take it slowly and make it count. And always be consistent with your workouts and don’t ever give up.