TOP 6 EXERCISES FOR LOWER ABS

Many people neglect to exercise their abdominal muscle which eventually leads to health problems such as obesity, uneven posture and weakens their core.In these pandemic times when everyone is at their home, there’s not much involvement in physical exercises, which can lead to problems like constipation and obesity.

Consistency is more important than perfection. Holding ourselves to a perfect standard only sets us up for failure, disappointment, and making the progress a whole lot harder than it needs to be , therefore we will recommend you try adding these exercises to your routine gradually.

Here is the Top 6 List of exercise for lower abs shredding . . .

1. Mountain Climber

First in the list is Mountain Climber, its placed first as it is a good warm-up exercise to begin, and will help you not get cramps.

Mountain Climbers workout your whole body including your core muscles. Its a semi cardio exercise, although not running but it increases your heart rate while you perform it.
Start by placing yourself in plank position then slightly tuck your pelvis upwards while keeping your body straight. Now move your knee towards opposite side elbow. ie: bring your right knee towards your left elbow and left knee towards your right elbow one at a time, keep the movement fast but controlled.
First 21 days : 3 sets of 50 reps each
After 21 days : 3 sets of 100 reps each
If your belly starts paining, your doing it right !


2. Lower Body Russian Twist

To give your belly a rest we kept Russian Twist as second in this list

Lie flat on your back, stick your legs together and raise them towards the ceiling. Now slowly twist your pelvis so your feet lowers on one side. Raise them again, them move them across and down to the other side. That’s one rep.
First 21 days : 3 sets of 15 reps each
After 21 days : 3 sets of 30 reps each

If your obliques start paining your on the right path.


3. Crunches

Back to belly, alternating between exercises focusing on different set of muscles is a good idea as it increases your performance while increasing your capability to do more reps.

People often speak of crunches when it comes to abs. This exercise focuses on lower and upper abs, although tough they do not burn a lot of calories but they do help in strengthening your core.
Lay down on your back on a semi- hard surface and try bringing your both knees and chest to meet above your belly button while balancing on your buttocks.
You should avoid this exercise if you have a bad back.
First 21 days : 3 sets of 20 reps each
After 21 days : 3 sets of 30 reps each


4. Lying Leg Raise

Number 4 on our list is Leg Raises.

Leg Raises helps in building your lower abdomen and core strength.
Lay down on your back on semi-hard surface and rest the palm of your hands beside your body then lift your legs at 45(max) degrees and hold it there for 5 seconds
First 21 days : 3 sets of 10 reps each
After 21 days : 3 sets of 20 reps each


5. Scissor Kicks

This is similar to Leg Raise, instead it demands lifting one leg at a time while other still slightly above the floor.
Lay down on your back on a hard surface, you can lay your hands under your buttocks for support.
Now try lifting one of your leg in scissor style to 45 degree, not more (one at a time, do not let any feet touch the floor).
You can slightly lift your head and shoulders to increase abdominal focus.
First 21 days : 3 sets of 15 reps each
After 21 days : 3 sets of 30 reps each


6. Fore Arm Plank

Last in the list is plank, to give your body a finisher.

It improves body posture, balance and coordination, increases metabolism, and builds core strength.
Plank is a great exercise to not only build abdominal strength, but full body strength
Gently lie down on your stomach, now lift your whole body using forearms and toes as support. Keep your back straight, do not let your hips sag and hold this position for 1 minute while engaging your core muscles.
First 21 days : 3 sets of 40-50 seconds each
After 21 days : 3 sets of 120 seconds each


Safety Considerations

No doubt that good health is critical to an individual’s life. The above lower abs exercises will help you get into the required shape and ensure that you live a happy and healthy life.However, it’s important to remember to take new exercises slowly. If sharp or prolonged pain occurs, talk to your doctor or seek advice from other healthcare professional, such as a physical therapist.

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