When it comes to physical appearance and also body health, most people agree that the most critical occurrence is the thickness of the abdomen. In order for people to get a six-pack, it takes a ton of crunches.
However, to achieve the desired effect means that you need to do cardio. And in such cases, training the lower abdominal muscles can be crucial.
According to Fitnessgoteam, the best way to shape your lower abdomen is by exercising your legs, hip flexor, and lower abdomen.
So we suggest you start with these six exercises.
Oblique Bench Crunch
Starting position – Lying flat on your back, place your feet flat on the ground, with your knees bent at 90 degrees. You can also place your feet up on a bench a few inches apart and your toes should be turned inwards and touching.
– Place your hands lightly on either side of your head, keeping your elbows in, so that they are parallel to your body.
– Pushing your back down flat into the floor, isolate your abdominal muscles.
– Curling your shoulders gently, go forward and up off the floor.
– With your lower back continue to push down into the floor.
– Raise your shoulders about four to six inches
– Holding and squeezing your abdominal muscles count – one.
– In a smooth movement return to the starting position.
Perform 15 reps on each side.
Leg Pull-In Knee-ups
Starting position – Lying on an exercise mat with your legs extended and your hands either palms facing down next to you and keeping your knees together pulled towards you
– Maintaining your balance with your hands lift your head, neck, and shoulders up
– Hold this position a while
– Slowly return to starting position
Perform 15 reps.
Starting position – Lying flat on an exercise mat on the floor.
– Extending your legs fully, place your hands on the floor with the palms down,
– Keeping your feet together and drawing your knees up towards your chest, bring them in the position until your thighs are at 90 degrees to the floor and your calves are parallel to it
– Inhaling, curl your hips up off the floor and bring your knees further towards your chest
– Continuing the movement, bring your knees while they are touching your chest, or as far as comfortable
– Hold that position for a count of one.
– Exhaling, slowly return your legs to the starting position.
Perform 15 reps.
Toes-To-Ceiling Hip Raise
Starting position – Lying flat on the floor or bench, place your hands near your body on the floor with the palms down and raise your legs as high as you can
– Balancing your body, lift your hips off the ground, while the shoulders are fixed on the ground.
– Perform 3 sets of each exercise at 15 reps.
Plan for beginners:
– 4-5 sets of each exercise at 20-25 reps
Plan for advanced level:
– Do more than 5 sets, or you can push the rep count to as high as 50 per set