Lower ab workout exercises help you develop the abdominal muscles. Explore the article and learn tips on how to work lower abs.

How To Work Lower Abs

No man, young or old, would like to be seen with flabby abs, even on his deathbed. People are in constant search for the easiest ways to convert their ‘family’ pack into six and eight pack. And why not? Abs make up the most visible sign (when the shirt is taken off, that is) of a well-toned body. Imagine yourself with brawny arms and thighs, but a sagging belly. It’s worse than a skeletal frame. This makes ab workout an immense necessity. However, to cut that perfect abs, you requires time, dedication, and hard work. In the end, the trouble will be worth it. It is also essential that your abs get an all-round workout. For that, you can’t afford to neglect the lower abs. The lower abs are especially prone to fat buildup, if the exercises are not especially concentrated in the area. This may also result in the weakening of the upper abs muscles and the spine, since, the lower ab muscles support the upper torso. To help you develop and strengthen your lower abs, we have listed a number of tips in the lines below. Go through them and know how to work lower abs.
Lower Ab Workout Exercises

Reverse Crunch

Doing reverse crunch is the best way to work the lower abs. The basic reverse crunch depends on lifting the abs higher, to stretch the lower portion. Check out a step-by-step procedure below:
  • Put the hands below the lower back and lie on the back on the floor.
  • Pull your legs straight, so that the body is flat.
  • Keeping the lower back firmly on the ground, tighten the abs and then raise your knees towards the chest. Hold this position for 2 seconds.
  • You can also bring your legs, straightened out, towards the chest, so that the knees come very near them.
  • Hold on for a few seconds and then go back. Repeat 8-10 times.
  • The more you practice this workout, the closer you would be able to bring your knees, towards the chest, which will effectively stretch and tighten the lower abs.

Bicycle Crunch

The bicycle crunch works out both the lower and upper abs and it helps in building six packs, by working on the rectus abdominis and the waist. Explore its detailed procedure:
  • Lie on the floor, with your face up.
  • Interlock your palms behind your head.
  • Now bring the knees to an angle of 45 degrees and go through the motion of bicycle peddling.
  • While doing the peddling motion, you should twist the shoulders so that you bring the left elbow towards the right knee and vice versa.
  • Take care not to lift the upper shoulders by the neck, to prevent straining it.
  • This exercise should be performed in perfect coordination and with at least 12 repetitions. 
Exercise Ball Crunch
  • Recline on an exercise ball and place your hands behind the head.
  • Like an inclined crunch move back and forward.
  • Hold on for a few seconds and then go back. Repeat 8-10 times.
  • In this exercise, the trick is to balance yourself on the ball, while moving. This gives a lower abs workout. 

Endurance Building

This exercise increases the endurance and strength of the lower abs.
  • Keep your forearms and palms flat on the floor and lie on the stomach.
  • Raise your body up from your toes and elbows.
  • Keep the head and back in a straight line with the heels.
  • Contract the abs and tilt the pelvis.
  • Hold for 30 seconds and then lower the body.
  • Do a minimum of 4 repetitions. 
Some Tips 
  • While doing lower abs exercises, you should feel the stretching and tightening of the lower abs.
  • Don’t exercise without rest, as the lower abs will fatigue easily.
  • Don’t strain the lower back. If you feel any pain, it means that the exercise has not been done correctly. So, it is better to stop immediately.
  • Exercise the lower abdomen in a slow manner, so that you do not experience jerky and erratic movements.
  • Lower abs are mostly stabilizing muscles, rather than strength muscles. So, endurance should be given preference over strength.
  • The point is to get correct muscles, while preventing unwanted muscles. So, go for controlled repetitions and easy exercises. The preference should be on quality, rather than quantity. Performing difficult exercises that you are not comfortable with won’t benefit you much.
  • Correct breathing techniques are of utmost importance. While tightening your abs, exhale and while lengthening, inhale. You should take deeper breaths while exercising.

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