The lower abdomen is a problem area for most girls. If you relax a little in your diet, you will immediately notice a layer of fat around your waist. It is in this area that the female body first stores fat in preparation for the possible birth of a child. But you really want to wear short sweaters and choose tight dresses without embarrassment. It is quite possible to make your stomach flat; for this you need to do exercises for the lower abs.
But remember that a thin waist is, first of all, nutrition. If you exceed your daily caloric intake, then even intense training will not help you achieve an ideal belly. Start spending more calories than you consume, and within a couple of weeks you will notice the first results, and the right set of exercises will speed up this process.
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General rules and recommendations
Lower abs is a relative concept. There is a rectus abdominis muscle, which is conventionally divided into upper, middle and lower parts for greater clarity and effectiveness of training. By performing exercises on one part of the abs, the rest are automatically activated. It is much more difficult for women to pump up the treasured six-pack on their stomach. Effective pumping requires more effort, time and labor.
For girls who decide to work out their abs at home, diet is important. Initially, you can switch to a strict diet, but over time you should abandon strict restrictions and simply adhere to the principles of proper nutrition. The success of your classes depends 60% on what is included in your menu. The diet should be based on proteins, because protein is the building material for muscles, as well as complex carbohydrates that provide energy. Fats can only be consumed from vegetables and in limited quantities.
To see the results of your own efforts as quickly as possible, you must also adhere to a few simple rules and recommendations:
- you need to eat in small portions, but often (5-6 times a day);
- maintain a drinking regime, up to 2 liters of water should enter the body within 24 hours;
- while performing exercises to strengthen the muscles of the abdominal wall, it is important to breathe correctly, because it is necessary for the blood to be enriched with oxygen as much as possible, since this element oxidizes fat and promotes weight loss;
- create a set of classes so that you train 3 times a week, because the body needs rest and time to restore damaged muscle fibers;
- combine strength training and cardio exercises, the most effective exercises will be powerless if you do not develop the body’s endurance and stimulate metabolism;
- Before classes, it is always important to do a warm-up, and after training, stretch (cool down), this allows you to consolidate the results, increase the flexibility and plasticity of the body, and prevent injuries.
You need to study in a good mood. Choose comfortable clothes that will not restrict your movements. Make a rhythmic playlist and train to music. Involve a friend, sister, mother, husband or children in the training; it is always more fun to practice together.
Exercises for all abdominal muscles
Full abs: elbow plank
- Place your knees and forearms on the floor.
- Straighten your legs one at a time, taking a straight plank position (as in a prone position)
- Tighten your abdominal muscles so that they do not sag, but do not retract them. The back should be parallel to the floor, the abdominal muscles tense and stretching up towards the ceiling.
- Hold this position for 30 seconds, gradually getting stronger, try to extend it to 1 minute.
If you're tired of the stationary plank exercise, you can always do stretched-arm exercises to further tighten your abs.
Lower abs exercises
Lower abs: hanging crunches
This exercise uses all the abdominal muscles, but especially the lower, deep, transverse muscles. The abdominal muscles stabilize the powerful movements of your hips in this exercise.
- When using a horizontal bar, grab it well, with your palms facing each other or vice versa.
- Legs hang straight, as you exhale, draw in your stomach, bend your knees and pull them to your chest.
- Without rotating, slowly lower your legs to the starting position, straightening your knees.
- Repeat 10-12 times.
Lower abs: leg straightening with rubber bands
Sit on a mat or covered floor. Place loops of ribbon over both legs. Place your hands in the middle of the band and lie on your back.
The navel is pressed to the back, perform a “scissors” movement with your feet, starting with your left leg. Perform slowly, pulling the toe. Each time the right leg comes down, count one set. Perform 10-15 sets.
To make the exercise more difficult, lower your legs so that they are 15-25 cm from the floor - as in the picture above. Make sure your stomach is pulled in as you work your legs low to the floor. Repeat “scissors” for another 10-15 sets.
Lower abs: V-lifts (book curls)
- Lie with your back on the floor, raise your arms and legs at a 90-degree angle.
- Tighten your abdominal muscles to lift your shoulders and pelvis off the floor. Touch your fingers to the tips of your toes.
- Keeping your abs tense the entire time, slowly lower your arms and legs to the starting position to complete the exercise.
- Repeat 20 times.
Lower abs exercises for men
Surprisingly, in most cases it is more difficult for representatives of the stronger sex to pump up their abs. The reason is physiological characteristics. Girls have fat deposits not only in the abdomen, but mostly on the thighs. In men, it accumulates in the abdominal cavity, creating a hanging belly.
At the initial stage, the exercises intended for men are almost the same as for women. But with subsequent training, the load increases. For this purpose, weights are used.
Exercises for the male half of humanity that give good results.
Body twist, lower abdominal exercise
Lie on your back, feet remain motionless, it is good if someone holds them. Place your hands on the back of your head. Raise your shoulders without using your arms, lift your body. To train your abs, you need to keep your back straight. Exhaling air - rise, inhaling - take the original pose. Do 15 movements at first, increasing the number to 50 over time.
To properly train the muscles of the lower abdomen, you need to use weights. Do this exercise, but at the same time take dumbbells in your hands (hold the sports equipment in the chest area or lift it up). Repeat the movements 10-15 times.
Reverse twisting
Lie on the floor, press your back to the floor surface. Tightening your abs, smoothly lift your legs and keep them vertical at right angles to your body. Then raise your hips to their maximum height and hold your body for a few seconds. Slowly take your starting position. First repeat the movements 15 times, then increase to 40 times.
Raising your legs in the air
Hang on the bar and, without bending your legs, gently lift them. Fix them at an angle of 90 degrees, and then lower them down. Weights for the legs will help to complicate the exercise.
Men need to do four approaches. If you want to train your abs as well as possible, then you need to use weights. The number of repetitions of movements is individual in each case.
List of effective exercises for the lower abs
To work out the lower abdomen, you should perform the tasks described below, and regularly. Don't overload your muscles right away, apply the load gradually. It would be optimal to exercise three times a week. You can also add several exercises to the complex that will tone your upper abdominal muscles.
1.Crunches for the lower abs. By performing this exercise, you are focusing on the muscles of your lower abs. Lie on the floor, put your hands on the back of your head. Raise your straight legs up, perpendicular to the floor.
Now throw your legs back towards your head. At the same time, the buttocks should rise. When performing the exercise, you cannot bend your legs. There is another option for doing it - with your knees bent. Pick one and stick with it. This task should be repeated at least thirty times, perform several approaches.
2. Classes on the horizontal bar. This exercise can be performed outdoors or at home if you have a home horizontal bar. With its help, the lateral abdominal muscles and abs (lower and upper) are well pumped. By doing it regularly, your tummy will acquire a beautiful, sculpted muscle line.
This exercise should be performed by grasping the bar of the horizontal bar with your hands. Bend your elbows, your head should be slightly higher than the bar. Now raise your straight legs ninety degrees. This is a more difficult version of this exercise. If you are just starting out, you can first bend your knees. You should hold the leg up for several counts and then lower it. Perform a cycle of exercises ten times. Do several approaches.
3. Raising legs while lying on the floor. This version of the exercise is slightly different from its classic version, and therefore seems a little more difficult. So, you need to lie on the floor, put your hands under your butt or next to your body.
Raise your legs high, they should be perpendicular to the floor. Then lower them, but not all the way (at least thirty-five degrees). Mentally count to five and raise your legs up again. Do the exercise at least thirty times. Repeat the exercise cycle several times.
While performing this task, you should watch your back, do not arch it at the lower back. If the exercise is difficult, bend your knees until you get used to the load.
4. Exercise “Bicycle”. With its help, we will work all the muscles of the lower abs. Do the exercise slowly, you should feel your stomach, how it works. Starting position - lying on the floor, put your hands on the back of your head.
Lift one knee and reach towards it with the opposite elbow. Stay a little in the upper position, then lower down. Do the same on the other leg and arm. Do not place your non-working leg on the floor, but keep it level, parallel to the floor or slightly higher.
You need to complete this task at least thirty times and two approaches. Do not lift your body high; only one shoulder should come off the floor.
5. Exercise “Scissors”. A classic abdominal exercise. You should lie on the floor, on your back. Stretch your arms freely along your body.
Raise your legs to the height of one palm from the floor. Now spread your legs slightly (a little more than the width of your shoulders) to the sides, then bring them together one above the other, so that first one leg will be at the top, then the other. To maximize the load on your abdominal muscles, you should perform this exercise more intensely.
Do as many as you can, but preferably at least ten times and at least two approaches. When performing swings, do not arch your back, keep it tightly pressed to the floor.
6. Abdominal tension. This exercise is considered one of the most effective. There is an opinion that this is how the exercise performed in this way helps to lose weight in the abdomen and get rid of fat deposits. You need to get on all fours and lower your head.
Exhale slowly through your mouth while drawing in your stomach. Hold your breath for several counts (bring it to ten, and then hold your breath longer). Inhale and repeat the exercise. Do not rush to do it; if you start to feel dizzy, stop the exercise immediately.
