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Lower Ab Exercises
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If you want a flat stomach, you need to do lower ab exercises. Lower abdominal exercises are easy to do. They don’t require any special equipment, they don’t take much time, and they are easy to learn. They are also easy on the body; you’re not likely to injure yourself doing these exercises. We’ve put together a brief workout to get you started on your lower abs. You can add these to your daily exercise routine or do them by themselves. Perform all of these lower ab exercises lying on your back, with your hands under your bottom, palms facing the floor. It’s important to keep your hands under your bottom so you don’t strain your lower back. You don’t want to injure your back while getting your abs in shape! Double Leg Lifts To begin your lower abdominal exercises, lie on your back on the floor with your hands under your bottom and take some deep breaths. Contract your lower abs and tighten the muscles of your legs. Lift your legs straight up so they are at a 90-degree angle to your body. Then slowly lower them back down until they are just a couple of inches off the floor. Repeat 8 – 10 times to start with. Later, as your muscles get stronger, you can increase the number of reps of these lower abdominal exercises to 15 – 20. Alternating Leg Lifts To begin these exercises, lie on your back on the floor with your hands under your bottom. Tighten your lower abs and lift one leg up slowly until it is at a 90-degree angle to your body. Then lower it down slowly until it is a couple of inches off the floor. At the same time, raise the other leg. Keep lifting and alternating your legs about 8 – 10 times to start with. Later, as your lower abdominal muscles grow stronger, you can increase the number of reps of these lower ab exercises to 15 – 20. Reverse Crunches To begin these lower abdominal exercises, lie on your back on the floor with your hands underneath your bottom. Raise both legs until they are at a 90-degree angle to your body. Now bend both legs at the knees, so that your calves are parallel to the floor. Then, tightening your abdominal muscles, and keeping your knees bent, slowly lower your legs until the bottoms of your feet are just a few inches from the floor. Keep your abdominal muscles contracted and stay in this position for a couple of seconds. Then, raise your knees up again, bringing them toward your chest. Being by doing 5 reps. Later, as your abdominal muscles grow stronger, you can increase the number of reps to 15 – 20. Scissors To begin these lower ab exercises, lie on your back on the floor with your hands under your bottom. Tighten your abdominal muscles and your leg muscles. Lift your legs 12 – 24 inches off the floor. Then, without bending your knees, cross your left leg over your right leg. Then open your legs, and close them again, reversing the position of your legs. Repeat this scissoring action, about 10 – 12 times to start with. Later, as you feel your abs getting stronger, you can increase the number of reps to 15 – 20. For best results, do your lower abdominal exercises every day. Start with the lowest recommended number of reps, and increase the number of reps as you feel your abs getting stronger. These lower ab exercises will strengthen your abs quickly and you’ll begin to see results in very little time. More than lower ab exercises on our benefits to exercise page |
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