Exercise for Lower Abs

Currently, it is normal that we all want to show off the best of the figures. Toning the lower abdominals requires effort and dedication. In addition, exercise is an excellent habit and it is recommended to practice it daily.

Take note of these exercises that will ensure that you work especially the lower abdominal area. These will also make you ready for high temperatures.

Of course, remember that taking care of yourself and feeling good is always recommended. Do not give up exercise all year long.

Exercises to work the lower abs

Elevation of legs

This is one of the exercises to work the most effective lower abdominals. To do this type of abdominal exercise you will have to:

• Lie on your back with your hands under your buttocks, knees bent and feet raised.

• Lower your feet slowly forward, until your heels almost touch the ground.

• To really be effective, while doing it, remember to contract the abdominal muscles for 30 seconds, and lift the feet again.

• Rest for an interval of 10 seconds between each series and perform at least three repetitions.

Climber's posture

Para tonificar abdomen lower this exercise is ideal. For this exercise you should:

• Start in a position similar to that of the iron or plank, so you will have to have the body straight and the elbows resting on the floor.

• Next, you will have to raise the knee of the right leg and bring it to your chest.

• Put your leg back and repeat the same movement with the other.

• Do this exercise with both legs until you reach 30 seconds.

• To be truly effective it is best that you do it very fast and do not forget to contract the abdominal muscles during the whole process.

Scissor position

Your figure will look beautiful if you practice this exercise. To make this position you will have to:

•  Lie on your back with your hands behind your head while lifting it off the ground, along with your shoulders.

• Then you will have to raise your legs and simulate the movement of the scissors, without your feet touching the ground at any time.

• Like the rest of the exercises, you will have to do it for 30 seconds, leaving an interval of 10 seconds per series.

Iron with turn included

This lower abdominal exercise will make you feel your muscles work immediately. In this exercise you will have to:

• Start by making the iron or plank position. For this, you will have to support the forearms on the ground.

• Hold for 10 seconds and then turn to the right raising the left arm. Hold this position for another 10 seconds.

• Repeat to the other side, also 10 seconds.

Roll up or roll forward

This exercise is one of the classics of yoga. To carry it out, you will have to:

• Lie on your back with your legs straight, knees together, feet flexed and arms stretched up.

• Then you will have to inhale deeply and exhale while doing sit-ups.

• Lower and rise again slowly, with the muscles of the area tightened.

• Remember that you will have to do this exercise for 30 seconds, with pauses of 10 between sets.

Slider or pike slider

For this exercise, you will need sliders or a couple of towels. All the muscles of your abdomen will benefit from this exercise.

• Once again, we will start from the ironing position, with both feet on the sliders to facilitate movement.

• While squeezing the abdominal muscles, bring the feet to the hands and lift the hips towards the ceiling until you get an inverted "V" position.

• Hold for about 15 seconds, return to the starting position and repeat.

Frog kick

It is not as complex as it seems, in addition, your lower abs will work to the fullest.

• To do this exercise you will have to sit on your buttocks and rest your hands on the ground.

• Next, lift your legs in tension and bend your knees a little.

• Move forward and backward with your legs, so that with a small impulse from the torso you make your legs and chest touch.

• You should do between 10 and 20 repetitions.

Barbell leg lifts

This exercise can also be practiced by supporting the arms on some surface. To do the bar leg lifts you will have to:

• Grab yourself to a fixed bar, with your hands wider than your shoulders.

• Then you will have to raise your legs to a 90-degree angle. Keep your back straight and avoid swinging.

• The first day will be enough to do two sessions of 10 repetitions. Each week you can increase both the series and the repetitions