START HERE!
START HERE!
Is there any progress at all in your lower ab workout? Just like any other exercise, it takes more than hard work and repetition to sculpt the abdominal muscles.
Proper form and execution are crucial to building the lower abs. This trouble spot could be a hindrance to achieving your fitness goals but today is your lucky day. Get those lower abs working with these great exercises to bring out your dream core.
Lower Ab Workout | 5 Exercises That Build Your Lower Abs
1. Reverse Crunch
The reverse crunch is one of the simplest lower ab exercises. Start by lying flat on your back, arms on the ground, and knees perpendicular to the ground.
Roll your knees up to your chest as far as you can. Pull your knees in with your lower abs to get your lower back off the ground.
Bring your knees back down to its original position, and crunch back up. Make sure not to use your arms to push your body to allow the abdominal muscles to contract.
2. Leg Lifts
Just like the reverse crunch exercise, your starting position is lying flat on your back and legs perpendicular to the ground. Point your legs up and push it towards the ceiling.
Since your arms will be positioned on the ground, try to avoid letting them do all the work. The range of motion is to bring your legs up and crunch with your abs.
3. Mountain Climber
This lower ab workout is often used in high-intensity circuits. Although a lot of people do this in regular ab workouts, many are still doing it the wrong way.
These exercises to engage lower abs is supposed to be a punishing workout. Begin in a plank position with arms and legs on the ground.
Crunch your abs by driving your knee up as high as you can. Try to get that curvature of your lower spine as you drive your knee up. This workout is a very effective way to hit your lower abdominals.
4. Air Sprint
You will need a dip bar to perform air sprints. It’s similar to the mountain climber except your body is elevated off the ground.
To begin, hold yourself up on the bar, then drive your knee upward and lean forward at the same time. This way, you can get that curvature of your lower spine and squeeze down on your abs. Drive your knees alternately and bring them as close as you can get them to your chest.
5. Ankle Debar
Start by grabbing the bar and letting your body hang. The upper legs should be parallel to the ground.
Roll your knees upwards as far as possible curving your lower spine nearly flipping your body over. These lower ab crunches are way better than simply bringing your knees in front of your body.
Watch this video from V Shred and see the proper form in executing these lower ab workouts:
Always make it a point to work your abdominals when doing these exercises. A common mistake in ab workouts is hitting the hip flexors instead of the abdominal muscles.
This happens especially when you’re not executing your workouts the right way. Perform these exercises correctly and feel the pressure in your abs. These lower ab workouts will bring you closer to progress fast.
Do you feel pressure in your lower abs doing these exercises? Share your thoughts in the comments section below!
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