Strong core muscles are important because they strengthen the lower back, improve posture and help stabilize the entire body. Almost all body movements originate in the center of the body. So strengthening these muscles increases your range of motion and protects you from injury when performing everyday tasks. Of course, some people crave a flat washboard stomach for aesthetic reasons, but find it difficult to achieve their six-pack goal. Traditional crunches alone are not enough to achieve defined abdominal muscles, so it’s important to vary your exercise routine. Start with these effective lower abs exercises to achieve your summer figure easily.
Table of Contents
- What are the most effective exercises for lower abs?
- Exercise the lower abdominal area
What are the most effective exercises for lower abs?
Below we will show you a simple workout with very effective exercises for lower abs. You don’t need any special equipment and you can train at home to achieve a beach figure.
- Lateral plank – also trains the gluteal muscles and hamstrings.
- Mountain climber – quick and effective exercise
- Scissors – one of the best exercises for lower abs
- Alternating toe touches as a dynamic movement
- Bicycle crunch – a must in the whole workout
Train the lower abdominal area
The lower abdominal area, commonly referred to as the “lower belly”, is an area that some people try to train with exercises. However, the lower abs are not a muscle group, so you can’t necessarily isolate this area during a workout. The lower abdominal area is actually just the bottom of the rectus abdominis , a muscle sheath that runs from the bottom of the rib cage to the pubic symphysis. When you exercise the rectus abdominis, you are doing exercises for the entire muscle, not just the lower or upper end.
Effective exercises for lower abs: lateral plank.
Planks are a great exercise for strengthening the core and this variation trains the lower abs. You will need a mat for the workout.
Lie on your left side with your knees extended and support your upper body so that its weight is on your forearm. Tighten your core and lift your hips until your body forms a straight line. Hold this position while taking deep breaths. Then turn around and repeat the exercise on the other side.
Important tip: The lateral plank works not only the transverse abdominal muscles and obliques, but also the glutes and hamstrings. Challenge yourself by lifting your top leg or arm.
The best exercises with your own body weight: mountain climber.
This exercise requires a mat.
Start in a high plank position with your body straight and hips level. Lift your right foot and pull your right knee between your hands toward your chest. Keep your core tight and try not to lift your hips. As you return your right leg into the Plank, lift your left foot and pull your left knee between your hands toward your chest. Switch legs as fast as you can for 30 seconds.
Train lower abdominal muscles at home – scissors for a summer figure.
For these exercises you only need a mat, because this is a workout with your own body weight.
Lie face up with your hands behind your head and your head and shoulders off the floor. Using your abs, lift your legs slightly off the floor and do a scissor kick with one leg up and one leg down. Alternate legs for 30 seconds. Do not tense your neck or jut your chin forward.
Lower abdominal exercises: alternating toe touches.
Women who take turns touching their toes exercise their lower abs. This alternating exercise is an extension of the double crunches with even more benefits. It trains the entire abdominal wall (lower abs, transverse abs, external obliques and internal obliques) in one dynamic movement. This is a great core exercise because it encourages the abdominal muscles to work together in multiple planes of motion. The equipment needed is just a mat.
Lie on your back and extend your legs in the air. Arms rest on the floor above your head. Tense your core to curl up and to one side, touching the opposite foot. Be sure to pull your shoulders down away from your ears. Return to the starting position and switch sides for each repetition. Aim for 3 sets of 12 repetitions per leg.
Effective exercises for lower abs: Bicycle Crunch
The bicycle crunch effectively exercises the lower abs and obliques. This exercise is suitable for beginners and requires only a mat. Since the legs are elevated throughout the movement, the deep abdominal muscles are engaged throughout the exercise.
Place the legs face up on the mat and initially place the hands behind the head with the elbows bent and pointing to the side. Tighten the abdominal muscles and lift the shoulders off the floor. This is the starting position.
Rotate your body and bring your right elbow to your left knee while simultaneously extending your right leg. Next, twist to bring your left elbow to your right knee while extending your left leg. Move slowly, focusing on the muscle and controlling the rotation so you can feel your abs working. Aim for three to four sets of 15 to 20 repetitions.