Lower Ab workouts : Tone Your Lower Stomach

One of the important factors in your ab workout routine, which is often neglected is the lower stomach area.These are One such set of muscles that needs to be worked properly for you to get those perfect abs.

Don't forget that lower stomach exercises will only be beneficial if you do other things right ....maintaining a proper diet, healthy eating habits, cutting fat intake etc.

Incorporate Cardiovascular exercises such as aerobics, swimming, cycling.....etc along with your lower ab workout, as it burns body fat.

Lower ab workouts are more difficult to perform mainly because lower abdominal is weaker than upper portion and also due to more lower body weight. I will recommended, that you perform your lower ab workouts first and then your upper abs. By doing this you will not feel fatigued.

Some Of The Lower Ab Workouts are...

Note-Consult your physician before performing these exercises.

• Lower Stomach Exercises # 1 : Hanging Leg Raises
  

1. Jump to grab a high bar, so that your body hangs freely without touching the floor.
2. With a slight arc in your lower back, hang with your arms fully extended.
3. Bend your legs to 90 degree angle, and raise your thighs as high as possible, contracting your abdominal muscles.
4. Inhale and hold your breath when you bend your legs to 90 degrees.
5. Exhale before lowering your legs to the initial position.
6. Try to do 2-3 sets of 5 reps. As your muscles develop, increase your reps to 10.

Variation - As the bent-legs exercise becomes easy, do with straight legs.

Make sure that you stretch before you grab the bar to avoid pulling your muscle. Remember not to swing your body, and try to raise your thighs as high as you can.

• Lower Stomach Exercises # 2 : Leg Lifts

1. Lie down on your back with hands on your bottom(use a rolled up towel to support your lower back).
2. Slowly raise your feet 6-18 inches off the ground while keeping your head planted on the ground.
3. Hold your feet for at least 5-10 seconds, or as long as you can.
4. Bring your feet to the ground slowly and make sure not to drop them.
5. Do 2-3 sets of 5 leg lifts.

Variation- As your feet are in the air you can put your left foot above your right foot and vice-verse.This will help your oblique muscles.

• Lower Stomach Exercises # 3 : Seated Leg Lifts

1. Sit on a bench or chair with your hands in the air.
2. Keeping both knees bent, slowly raise them and bring towards your chest.To avoid injuries do not let your lower back to arch.
3. Hold it for a few seconds, as you contract your abdominal muscles and then straighten your knees, so that it is fully extended.
4. Don't put your feet on the ground and perform 10-reps at a go.
5. Do 3-sets of 10 reps.

• Lower Stomach Exercises # 4 : Pelvic Tilt

1. Lie on your back with knees bent and your feet flat on the floor.
2. Place your hands straight over your head or under your bottom.
3. Tighten your stomach muscles (pulling your belly button towards the spine) while pressing your lower back against the floor.
4. Hold it for 5-10 seconds.
5. Do 10-20 reps.

• Lower Ab Workouts # 5 : Standing Trunk Twist

1. Stand with your feet apart, keeping your legs and waist in one place
2. Twist your body to the right (with a punching motion), with your left arm as the punching arm and vice-verse
3. Do 100-reps (50 on each side)

As your fitness improves, you can increase the number of repetitions for the above lower ab workouts.


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