Training

The 3 Best Lower Abs Exercises

 Abs are hard to get and tough to maintain, and the lower abs are even tougher nuts. They don’t surface easily! A sculpted body desires for a great 6 pack abs and those lower abs complete the pack. These simple moves will help to reach your goals easily and in quick succession.


One-Legged Mountain Climber

Mountain climbers are a really awesome exercise for hitting the lower abs. The one-legged mountain climber is effective for building external abdominal muscles and even works on the deep internal muscles of the core. Most of the ab routines don’t include mountain climbers, mainly because it’s an usual exercise.

best lower abs exercises

Procedure

  1. Start in plank position on a slippy floor and make sure that your chest is not touching the floor.
  2. Completely stretch the left leg and keep the tension, with your foot on a piece of cloth, like a towel. Make sure that the left knee is stretched completely.
  3. You would feel some contraction in the back, glutes and abs due to stretching of the legs.
  4. Keep your right knee bent towards your torso. This is the start.
  5. Slide your left leg inside and back, using the towel, while maintaining the tension in your glutes and back.
  6. Perform 15 repetitions from a single leg.
  7. Switch legs and repeat.

Scissors

Scissors are a great exercise to relieve back pain as well as strengthen the core. They work on glutes, hamstrings, lower abs, and lower back. Scissors can be performed single legged too.

best lower abs exercises

Procedure

  1. Lie down, face up, on a mat or a bench.
  2. Keep your torso stationary and flex your knees slightly.
  3. Raise both your legs together, without bending your knees. This will be the start.
  4. The glutes would be partially in the air.
  5. Hold something if going high a problem.
  6. Lower one leg slowly while keeping the other one stationary.
  7. Repeat 20 reps or even more, if you don’t feel contraction in your abs.
  8. Don’t touch ground while bringing your legs to the starting position. This would enable more contraction. This is the ending position.
  9. Repeat for 20-25 reps each side.

Oblique Twists

Oblique twists are very effective in broadening the lower abs and the stomach walls. The exercise targets the internal oblique muscles which are primarily lower abs.

best lower abs exercises

Procedure

  1. Lie on a mat with hands extended at the sides. Make sure the arms are in the air & not touching the ground.
  2. Bend both of your knees and lift both the legs into the air. This would be your starting position.
  3. Bend your both the legs towards the left hand side until you feel contraction on your abs.
  4. After a pause, return to the start position.
  5. Bend your legs towards the right.
  6. Repeat for 20 repetitions.

Workout Chart

lower abs workout


Take Home Message

It’s always said that “abs are made into the kitchen”. The lower abs are mostly covered with a layer of fat that stops them from popping out. My advice is to add in the above exercises in your workout and with a controlled diet, the results will shine bright.

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Myprotein

Myprotein

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