You have been wondering how people get those ripped enviable abs and the answers perhaps are many. One of them is regular, well-planned workout routine. There are many exercises which work on your core but then you cannot just randomly do them every workout day. If your workouts are not targeted at particular muscles, the result will be incomplete and few of them will be left poorly developed. It is a proven fact that strong core improves athletic performance, supports all other workouts too. It prevents lower back pain and is capable of improving your posture that is you don’t have to exert to assume right posture while doing any exercise. It streamlines your breathing pattern and moreover, who doesn’t love a slim waist line to top up the chiseled look. Looking at the attractive advantages of having those coveted abs, here, we have a special lower abs workout for you.
Before we list out some wonderful exercises for you, it is important for you to understand that having a six-pack abs is not a measurement for overall fitness. Building up core takes a lot of hard work and for getting those abs, it is important to manage overall body fat first and for that nutrition plays a major role. You must keep into account your genetic make-up of the body before expecting results out of a regular strategized work out plan for your abs. It is important to work on every core muscle to get the desired strength and look. Despite trying hard many of you might not reach the targeted result because of all the factors taken together or any one of them we just discussed.
Strong lower abs have the power to prevent many medical conditions in human body, these muscles supported by obliques, carry the load of whole of the upper torso and support every kind of movement, being the pivotal set of muscles. In women, strengthening these muscles means a great support to the reproductive system. If you focus on benefits, they can be many. Bring your focus to the benefit you are looking at and then put your body to work.
Define your core muscles with these 5 exercises
Listed below are the 5 one of the best exercises for your lower abs muscles and obliques, which mostly work together in your body. Do 4 sets of 12 to 15 reps each of these workouts.
Cable Reverse Crunches
This workout works on whole of your abdominals including your lower abs. Keep a mat in front of the low pulley cable and attach to the ankle strap. Sit down with your feet towards the pulley and attaché the cable to your ankles. Lie down and lift up your legs and bend your knees at a 90 degree angle. Your legs and the cable should in the same line. With your hands behind you head, bring your knees inward to your torso and lift your hips off the floor. Pause for moment and in a slowly drop your hips and bring your legs back to the starting position of 90 degree angle. Feel the tension in your abs even in the resting position.
Hanging Leg Raise
This is a great exercise for your abdominals but it takes a while to get used to. First timers can use weights and it will help you balance yourself and avoid swinging your body. Hang from a chin-up bar with both arms extended, they should be at an arms length at the top. Grip can be wide or medium. The legs should be straight down with the pelvis bend slightly backwards. This is where you start. Raise your legs until they make 90 degree angle with your torso. Breathe out while doing so and hold the contraction for a second. Go back slowly to the starting position as you inhale. Repeat.
Hanging Side Leg Raise
This exercise targets lower abdomen and obliques. Take a grip on pull-ups bars; hang with your knees together and body straight. This is the starting position. Draw your legs up while flexing your hips and knees. Pull the knees up into one side, going above 90 degrees at the hip. Try not to swing your body and keep your movement in control. Return to the starting position and then perform the same movement to the other side. Keep alternating until the set is complete.
Bicycle Crunch
Make your rectus abdominis and obliques work for strength with this one easy exercise. Lie flat on the floor with your lower back pressed to the ground. Pull your navel in so that you can exercise your deep abs as well. Put your hands behind your head then bring your knees in to your chest twisting your upper body to the left and taking your right elbow towards the left knee. Make your core move and not only your elbows. Switch sides and do the same movement on the right side to complete one rep.
Plate Twist
This workout will strengthen your obliques in particular along with the abdomen. Sit with your legs slightly bent. The legs should be crossed near the ankles and lifted off the ground. Hold a plate with your arms bent in front of your abdomen. Move the plate to your side and touch the floor with it. Come back up and repeat the same movement on the other side as well to complete one rep.
|
NAME
|
SETS
|
REPS
|
|
Cable Reverse Crunches
|
4
|
12
|
|
Hanging Leg Raise
|
4
|
15
|
|
Hanging Side Leg Raise
|
4
|
12
|
|
Bicycle Crunch
|
4
|
15
|
|
Plate Twist
|
4
|
12
|
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
Read More..
YOU MIGHT ALSO LIKE