The
term "lower abs" is actually a wrong assumed term—your
abdominal wall covers your entire midsection.
Still, most of us are
constantly searching for exercises that targets help eliminate the
fat in that area or tone it up.
Also targeting only your abs is not
enough to make them show up or get a flat tummy, you need to lose overall fat.
Workout Aspects
Take
short rests between your sets (40 seconds max), the more intense you
are the more effective the workout will be, and your lower abs will
react adequately.
Perform the full workout 3 days per week (
non-consecutively). You can integrate this lower abs workout with
your cardio session or add them into your strength training routine.
1.Plank Row
Get
into a plank position. Hold the plank, and slide legs out behind you,
maintaining the plank position. Your arms will extend as you slide
your body back.
Then, pull your body back into the starting position.
Keep a straight plank pose the entire time. Make sure to respect the
full range of motion.
2.Hip Tips
Lay
flat on your back, legs straight up in the air at a 90-degree angle.
Keep your hands relaxed down to the side. As you keep your legs
straight, tip the hips up.
Be careful not to rock your hips, just tip
them up slightly, initiating all movement from your lower abdomen.
3.X-Factor
Start
with your body sprawled out on the floor in an X. If it’s too
heavy, you can also do without weights, but they will give you some
extra chest and shoulder work.
Lift your left hand and bring the
weight towards your right shin, lifting your torso and keeping your
belly pulled into your spine, until you roll all the way up to
balancing on your tail-bone (You can come up onto your elbow a bit to
make it a little easier). Lower back down and alternate sides.
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