Best Lower Ab Workout - Lower Abdominal Exercises
It is practically everybody's dream to get that attractive, flat-as-a-plank abdomen, yet it can often appear one of the most difficult parts of the body to lose weight in.
The abs are a distinctive set of muscles, comprising of the upper, lower and oblique muscles, which work in sync with each other to help pliability and movement between the higher part of the body and the lower part below the hips.
Double Leg Lifts : Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for some seconds. Then lower them down until they are a few inches off the floor, and hold it there again for 1 or 2 seconds. Repeat 5-8 times to start with. Later, as you're feeling your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Swapping Leg Walks : Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, similarly slowly, lower it back down, until it's a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs get stronger, you can increase the count to 15-20 times. And, as in the prior one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches : Lie down on your back, with your hands under your butt. Lift both your legs up till they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and working on your bent knees, steadily lower your legs till the soles of your feet are just 2 inches off the floor. Keep your abs contracted and hold this position for 1 or 2 seconds. Then augmenting the contraction in your abs, lift your knees up again, bringing them towards your chest.
This is a rather challenging exercise, so begin by doing just 3-5 reps. Later, as you're feeling yourself getting stronger, increase the reps gradually, until you can do 15-20 reps. - 17268
The abs are a distinctive set of muscles, comprising of the upper, lower and oblique muscles, which work in sync with each other to help pliability and movement between the higher part of the body and the lower part below the hips.
Double Leg Lifts : Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for some seconds. Then lower them down until they are a few inches off the floor, and hold it there again for 1 or 2 seconds. Repeat 5-8 times to start with. Later, as you're feeling your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Swapping Leg Walks : Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, similarly slowly, lower it back down, until it's a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs get stronger, you can increase the count to 15-20 times. And, as in the prior one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches : Lie down on your back, with your hands under your butt. Lift both your legs up till they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and working on your bent knees, steadily lower your legs till the soles of your feet are just 2 inches off the floor. Keep your abs contracted and hold this position for 1 or 2 seconds. Then augmenting the contraction in your abs, lift your knees up again, bringing them towards your chest.
This is a rather challenging exercise, so begin by doing just 3-5 reps. Later, as you're feeling yourself getting stronger, increase the reps gradually, until you can do 15-20 reps. - 17268
posted by X - Men at
10:06 AM
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