Super toned lower abs: try these exercises

Exercises for the lower abdominals

To conquer the proverbial flat stomach, it is important not to forget to specifically tone the lower absTo do this, simple exercises to be performed at home may be enoughWhat matters, to obtain a satisfactory result, is to be constant (at least 3 times a week) and make sure that the execution is correct, checking the posture and movements.

If your stomach protrudes because you are also overweight, then you will also need an ad hoc diet, preferably personalized and evaluated together with an expert. In addition to decreasing calorie intake and performing exercises to tone the lower abdominals, to achieve a flat stomach it is also necessary to practice anaerobic training  (walking, cycling, running ...) that allows you to burn fat.

 

Reverse Crunch

One of the simplest and most effective exercises to flatten the belly is performed on the ground on a fitness mat.

Execution: lying on your back, keeping your arms extended at your sides. At this point, the straight legs are raised bringing them to form a right angle with the rest of the body, perpendicular.

From this position, the feet are alternately brought in front of each other for a few minutes. It is essential that all the effort is made only by the lower abdominal muscles, which will contract and flatten in the execution.

Important: to work the right muscles and avoid pain and contractures, the pelvis must remain well attached to the mat or the floor without lifting or forming "holes". The same goes for the shoulders, which must remain anchored to the ground and open.

Bicycle Crunch

A great classic among exercises to tone the lower abs is the bicycleTo perform this exercise, you sit on the ground on a fitness mat and ... pedal in the air. as an alternative to the bicycle, you can perform movements similar to those of backstroke swimming with the legs.

The abdomen, in execution, carries all the load of the effort and must be kept contracted, with the navel being "sucked" towards the sacrum. Pay attention to the position of the shoulders and neck: it is important not to encase or contract them in order not to risk even serious pain in the cervical area and the trapezius area.

Read also:  diet plan to lose belly fat in 2 weeks

Suspended scissoring

Always on the ground, lying on your back, you can perform a very effective exercise to achieve a flat stomach. In addition, some variations can be added to this exercise with the help of abdominal tools used in Pilates, such as supports and circles.

Execution: lying down, supine, one leg is raised perpendicular to the rest of the body, while the other remains on the ground but without touching the floor (in suspension). You maintain the position and then change your leg, scissoring and without placing your heels on the ground.

The effort, as always, comes only from the abdomen which remains contracted to the maximum. Also, pay attention to maintaining good breathing: inhaling and exhaling correctly helps to consciously perform the exercise. The movements must be slow and well perceived.

Plank position

Even for the lower abdominals, and to flatten the belly, one of the most effective exercises and with quick results remains the plank or, alternatively, the bending on the ground.

To perform the plank, you are in a "flex" position but resting on your elbowsThe body remains well aligned and the abdomen contracts in every muscle, sucking up the navel.

Functional training

The bending on the ground also called bending by the layman, requires you to rise on your arms and requires a higher degree of training. In any case, these are functional abdominal exercisesThis means that the abdomen, even the lower part, therefore, is reflexively toned while keeping the rest of the body in position.

This is the top exercise for those short on time and wants to firm and strengthen every muscle in the body in one session.

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