The lower abdomen is considered one of the most challenging areas of the body to lose weight. But proper and practical exercises will help you attain gorgeous, flat, and healthy lower abs. Lower abdominal exercises are also considered adequate to alleviate lower back pain. Further elucidated in the article are some of the top activities that help you to achieve strong, healthy lower abs.
1. Leg Lifts
Leg lift is considered one of the best exercises to build and burn fats in the lower abdomen area. First, lie on the floor or on a mat with your legs straightened. Then position your arms so that it is placed beside you. Palms should face each other. As the next step, contract your abs to slowly raise your leg straight, which should be about 45 degrees from the floor. However, maintain this position for about ten seconds without bending your back. Now lower your leg and keep your leg just off the ground, and remain in this position for about ten seconds.
2. Pelvic Tilt
This exercise is focused on strengthening your lower abs and glut max muscles. First, lie on an exercise mat with your knees bent, feet resting on the floor, and arms relaxed beside your sides. Now tighten the muscles in your lower abs and lean your pelvis in a neutral position. Hold this position for about ten seconds and return to the start position.
3. Double Leg Circle
It is highly effective to strengthen and support your lower abdomen. Lie on your back by keeping your hands beneath your buttocks. Contract your lower abs to raise your legs slightly off the ground. The next step is to move your legs together in circles and make five circles in a clockwise direction. Now slowly lower your legs to the ground and relax. Then continue and make five circles in an anticlockwise order.
4. Alternating Leg Walks
This exercise must also be performed lying on your back with your hands placed under the buttocks and palms facing the ground. As the next step, contract the muscles of your lower abs and, at the same time, tighten your leg muscles. Now gradually raise your leg upright in a vertical position. Maintain this position for a few seconds and then repeat it about 5 – 7 times.
This is yet another exercise to strengthen your lower abs. First, lie on your back by placing your hands under the buttocks, and your leg muscles tightened. Now lift your legs in such a way that they are slightly off the floor. As the next step, cross your legs, so your right leg is across your left leg. However, this should be done without bending your knees. Then relax your legs and continue the same step again, this time in reverse. Repeat this scissoring exercise about ten times with your lower abs contracted.
6. Alternating Leg Walks
Lie on your back with hands placed under your buttocks. After taking a few deep breaths, contract the muscles of your lower abs to raise your right leg gradually. Lower it down; however, it should be a few inches off the floor, and at the same time, lift your left leg. You can raise your legs alternatively about 5 – 10 times. Once your lower abs become more robust, you can increase the count up to 20 times.
7. Russian Twist
First, sit on a decline bench with your legs under the pads. Then lean to the back to allow your thighs and torso to make a 90° angle. By extending your arms towards the front, clasp both hands together. With your back and arms straight and chest out, form a semicircle with your arms.
Twist and Crunch
Lie on the floor with your hands placed by your ears and legs straight. Now slightly twist your hips via contracting your oblique muscles. Maintain this position for a few seconds. With your abs, move your right elbow diagonally to your body to bring it to the outside of your left knee. Then return to the starting position.
8. Crunch on the Ball
First, sit on a Swiss ball on the floor with your feet shoulder-width apart. Now lean towards the back so that it is parallel to the floor. Then extend your arms to point them toward the ceiling. As the next step, contract your abs and maintain this contracted position for five seconds. Now gradually return to the starting position.
9. Plank on Ball
This should be done so that your elbows must rest on a flat bench and your feet ball on a Swiss ball. Now contract your abs in such a way that your body is parallel to the floor. Maintain this plank posture for about ten seconds.