lower abs

The Best Excerises for Lower Abs

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The best exercises for lower absdon’t require going to the gym, buying equipment, or hiring a trainer. The secret is so simple that you can do it right now, in your home.

You just need to do these 3 things to get great abs:

  1. Know your abs and what works them
  2. Follow a healthy diet
  3. Work your cardiovascular system

Before you begin, you should know that technically, there are no separate upper and lower abdominal muscles; they are a group of muscles that are all connected.

So, does targeting your upper and lower abs differently matter?

Experts disagree on the answer, but science has proven that some movements target the lower abs more effectively than others.

The best excerises for lower abs are:

  1. Curls
  2. Crunches
  3. Bicycles
  4. Knee to Chest Stretch

1. Curl

  • Lie flat on your back with your knees bent and your feet flat.
  • Place your hands on your abdomen.
  • Tighten your abdominal muscles and press your lower back against the floor.
  • Slowly curl yourself up, raising your head and shoulders.
  • Uncurl back down, slowly lowering yourself back to the floor.

2. Crunches

  • Lie down on the floor.
  • Bend your knees and place your hands across your chest.
  • Contract your abdominal muscles.
  • Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
  • Hold this position for a few seconds and then lower yourself.

3. Bicycle

  • Lie flat on the floor.
  • Rest your hands up next to your head and bring your knees halfway up.
  • Begin a bicycling motion with your legs.
  • Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

4. Knee to Chest Stretch

  • Lie on the floor with your knees bent and flat feet.
  • Bring one knee toward your chest. You can use your hands if you need to.
  • Hold your knee near your chest for ten seconds and lower your leg slowly.
  • Repeat with your other knee.
  • Hold the stretch for as long as you feel comfortable and then repeat.

Perform these 2-3 times per week with at least one day of rest between each workout session. Start with 5-10 repetitions for each exercise and move up to 3 sets of 20 repetitions with you feel stronger.

Also, remember that following a low fat diet and performing regular cardio workouts, such as walking or running is a significant part of any ab training routine.

By performing these excerises for lower abs as part of a healthy fitness routine, you will become stronger, fitter, and see your abs like you’ve never seen them before.

Choosing Great Lower Abs Workouts

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If you need some lower abs workouts that you can do in the privacy and comfort of your own home, here are some exercises that don’t take any expensive equipment or immense time investments.

If you want to get great lower abs, you just need to learn the answers to these three questions:

  • How do I work my abs?
  • How can I choose the right foods for exercising?
  • How can I ensure a good cardio workout?

One thing to know is that your abdominals are a connected group of muscles, not distinct muscles as commonly thought.

Some experts believe that, because of this, there isn’t much reason for training a specific part of the abs. This may be true, but there are some exercises that have been scientifically proven to target the lower abdominals effectively.

Which are they?

  • Curls
  • Crunches
  • Bicycles
  • Knee to Chest Stretch

Knowledge is half the battle, but being able to do them is the other half. All of these can be done in your own home, so here’s how to do them.

How to do a Curl

Lie flat on the floor, bend your knees and plant your feet. Put both of your hands on your abdomen. Push your lower back against the floor while you tense your abs. Curl your body, slowly raising your head and shoulders toward your knees. Gently uncurl yourself slowly back to the floor.

How to do a Crunch

Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.

How to do a Bicycle

Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

How to do the Knee to Chest Stretch

Lie down and bend your knees and keep your feet flat, just like a curl. Pull one of your knees as close to your chest as is comfortable, you can use your hands if you need to. Keep that position for about ten seconds. Slowly lower your knee, and put your foot back on the floor. Repeat with your other knee. Rest for a moment and then repeat the exercise.

Try each of these on alternating days of the week, and don’t worry if you miss a day here and there. Complete 5 to 10 of each, and when that’s a breeze, try a few more. Go as slowly as you need to – rushing could lead to injury.

A healthy, low fat diet is an important part of the fitness process. Eat plenty of whole grains, fruits and vegetables, and lean proteins. Avoid fatty foods and processed grains.

A good cardio workout is just as important as lower abs workouts. Walking, bicycle riding, running, jogging, and aerobics are all great cardio exercises which will make your body respond better to the other, targeted, ab exercises.

A complete exercise program has many elements to it. Eat the right foods, do regular cardio workouts, and targeted lower abs workouts. Sooner than later, you will have the abs you want.

How about you? What is your personal preference to build your lower abs? Leave your choices below.

Excercise for Lower Abs – Yes or No

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Some experts debate the benefits of exercise for lower abs. Does everybody have lower abs? And can you really target them? These questions are simple and common enough, but the answers may surprise you.

  1. How many ab muscles do you have?
  2. Can you target them?
  3. Does it work?

Some people will tell you that there are separate upper and lower abdominal muscles. This is technically not correct. Your abdominal muscle, the rectis abdominis, is a group of muscles that are all connected to each other.

But that’s just one part of the whole story.

So, does targeting your upper and lower abs separately make a difference? Can you really exercise for lower abs?

Well, the jury’s still out on that one. But, scientific studies have shown that some workouts work your lower abs better than others, while some are better suited for developing the upper abs.

As far as exercise for lower abs goes, scientists at the University of Nebraska deduced that the reverse curl causes the greatest amount of activity in the lower abdominal region, while movements such as the trunk curl and twist curl seem to target the upper abdominals more effectively.

However, an interesting thing to note is that, according to recent physical therapy research, only some people actually have a distinctly separate lower abdominal muscle, called the pyramidalis. This means that lower abdominal targeting may only be effective for people who have this optional muscle – about 80% of people.

Most fitness experts do not recommend doing anything special to target the lower abdominals, but, instead, alternating between different types of movements that work the midsection. This should ensure a proper workout of all of the abdominal muscles that you DO have.

Great exercise for lower abs can be any of the following:

  • Curls
  • Crunches
  • Bicycles
  • Sit Ups

Of course, the discussion of upper and lower abs and who has them and whether they should be targeted obscures the advice that fitness specialists have been giving us for years.

Ab targeting is still an important consideration, but not quite as important as proper diet.

It doesn’t matter how much you work your abs if they’re covered in fat. Following a low fat diet and performing regular cardio workouts, such as walking or running is the most important part of any ab training routine. With this added to your fitness regimen, the fat will be melting right off of your belly.

So, eat right, stay fit, and perform a regular exercise for lower abs. Keep it up, and keep at it. Soon you’ll be stronger, healthier, and have abs that will make people stare, in a good way.

Which exercise do you find most effective for your lower abs? Share your opinion below.

Stomach Crunches Help

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Stomach crunches help tone your abs, which, in turn, support your spine. They also help you develop toned, sexy abs. If you’re doing crunches, but not getting the results that you expect, then follow this checklist to get back on track.

  • The Crunch
  • Healthy Diet
  • Cardiovascular exercises

The crunch movement can be broken down into a series of distinct phases:

1. Preparation

Warm up before you start doing crunches. A brisk walk will do the trick well. Make sure that you exercise on a comfortable surface, like an exercise mat.

Lie on the floor, with you back and feet planted firmly. Your knees should be bent. Place both of your hands behind your head.

Locate and isolate your lower abdominal muscles. Contract them – they should move up and in. This will help to stabilize your back as you lift. Don’t tense your neck, and try not to bend your lower back.

Now take a deep breath. Don’t forget to breathe using your diaphragm.

2. Lift (Stomach Crunch)

Slowly lift your upper back, shoulders and neck off of the floor. Keep your head supported with your hands, but don’t pull on it. Get to an angle of about 30 degrees off of the floor.

You need to restrict the lifting to the abdomen only. Don’t use your hands, or arms, to lift yourself up. Don’t tense your neck either – use your hands to support your head.

Make sure that you look ahead, almost at the ceiling. This will help you keep your neck and back in line. Keep your chin off of your chest, pretend there is an orange under your chin.

While lifting, keep your abdominals tensed, and breath out slowly. Exhale, until you come to the end of your breath. This will help you keep proper tension in your abdominals while you incline in a safe manner.

3. Return

Breathe in as you descend. Don’t forget to support your head just as before. Don’t use your arms, and keep your chin off of your chest. You should breathe at a rate that will finish when you reach the floor.

Additional Advice:

If you still aren’t seeing results, you may have to reexamine your diet. Crunches only tone your abs, they won’t strip the fat off of them. With a proper diet, you can melt that fat away. Avoid fatty foods, get lots of protein, and moderate carbs.

Cardiovascular workouts are an important base for any exercise program and diet. Go running, walking, or swimming. This will make your exercises more effective, and help burn off fat.

Stomach crunches help to tone abs, but only when properly performed. Now, you should know what has been holding your abs back.

Learned something that I have missed here? Feel free to add them by leaving your comments below.

Exercises for Lower Abs that Work

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Some of the most proven effective exercises for lower abscan be done right in your own home with no expensive equipment or large time investment.

You just need to know the answers to 3 simple questions and know the right moves to get the abs you want.

  1. What moves work your abs?
  2. What is the right diet for ab training?
  3. What is a good cardio workout?

Technically, there are no separate upper and lower abdominal muscles. The abdominals are a group of muscles that are all connected.

So, some experts don’t believe that there is a point to targeted ab training, but science has proven that some movements do target the lower abs more effectively.

The best exercises for lower abs are:

  1. Curls
  2. Crunches
  3. Bicycles
  4. Knee to Chest Stretch

1. Curl

  • Lie flat on your back with your knees bent and your feet flat.
  • Place your hands on your abdomen.
  • Tighten your abdominal muscles and press your lower back against the floor.
  • Slowly curl yourself up, raising your head and shoulders.
  • Uncurl back down, slowly lowering yourself back to the floor.

2. Crunches

  • Lie down on the floor.
  • Bend your knees and place your hands across your chest.
  • Contract your abdominal muscles.
  • Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
  • Hold this position for a few seconds and then lower yourself.

3. Bicycle

  • Lie flat on the floor.
  • Rest your hands up next to your head and bring your knees halfway up.
  • Begin a bicycling motion with your legs.
  • Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

4. Knee to Chest Stretch

  • Lie on the floor with your knees bent and flat feet.
  • Bring one knee toward your chest. You can use your hands if you need to.
  • Hold your knee near your chest for ten seconds and lower your leg slowly.
  • Repeat with your other knee.
  • Hold the stretch for as long as you feel comfortable and then repeat.

Perform these exercises for lower abs 2-3 times per week on alternating days. Begin with 5-10 repetitions of each and step up slowly.

A low fat diet is an important part of abdominal training. Eat plenty of whole grains, fruits and vegetables, and lean protein. Avoid fatty foods and processed grains.

A strong cardio routine is also important, both for your overall fitness and you ab strengthening. Walking, bicycle riding, running, jogging, and aerobics are all great cardio workouts.

A healthy fitness routine is a full body fitness routine. Eat right, pick a cardio workout, and do these exercises for lower abs. Your very own toned, sexy abs are inside of you, waiting to be brought out.