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The Best Lower Abs Exercises

Best Lower Ab Exercises

Do you love six abs, but don’t know what exercises to do? Then, this is the perfect article for you as we are going to talk about the exercises which are the best exercise for the abs. Following is the list of exercises for lower abs. Read the whole article for your enlightenment.

The Best Lower ab Exercises

Hold every exercise for at least 30 seconds, with 10 seconds of break between moves. 

1. Heeltap

  • Put your hands against the ground and lie face-up with your arms by your sides.
  • Maintain parallel calf muscles as you bend your knees.
  • Step your bent feet forward until you can scarcely feel your heels touching the ground.
  • Press your abs to assist you in raising your legs back up to the beginning position.
  • Hold it for 30 seconds

2. Mountain climber

  • Begin in a high plank posture with a straight body and your hips level.
  • Raise your right leg and pull your right knee near your chest in front of your hands. Make sure you keep your core tight and don’t hike your hips.
  • As you bring your right leg to the plank, raise your left leg and pull your left knee near your chest in front of your hands.
  • Continue the process for 30 seconds

3. Scissor

  • Lay face up with your hands under your head and your shoulders elevated off the ground.
  • Engage your abs, raise your feet scarcely off the ground, and scissor kick with one leg up and one leg down.
  • Switch legs for 30 seconds.

4. Slider pike

  • Put some sliders, coasters, or towels under your legs.
  • Begin in a high plank posture with both legs on the sliders.
  • Raise your hips to the ceiling, squeezing your low abs and stretching your feet toward your hands.
  • Gradually push your legs out to drop your back into the beginning position.
  • Continue for 30 seconds

5. Straight leg raise

  • Lay face up with your arms at your sides and your hands on the ground.
  • Engage your core and raise your legs gently off the floor, raising them to 90 degrees.
  • Gradually lower your feet back to the ground. 
  • Continue for 30 seconds.

NOTE- if you have back pain don’t do it.

6. Cross body climber

  • Begin in a high plank posture with a straight body, your hips aligned, and your core tight.
  • Raise your right foot and pull your right knee in toward your left elbow.
  • Raise your left foot and pull your left knee toward your right elbow as you replace your right leg with the plank.
  • Continue it for 30 seconds.

7. Slider knee tuck

  • Put some sliders, coasters, or towels under your feet.
  • Get into a high plank position with both feet on the sliders.
  • Engage your core and pull both feet toward your chest and avoid hunching your shoulders or leaning too far forward.
  • Return to your starting position by pushing your feet back.
  • Continue for 30 seconds.

8. Rolling plank

  • Begin in a low plank posture supported up on your forearms.
  • Do this for 10 seconds.
  • Stack your feet and roll onto your right elbow.
  • Do side plank for 10 seconds, tightening your obliques.
  • As you roll back, stack your feet and stay on your left elbow.
  • Do this for 10 seconds.
  • Alternate the exercises for 30 seconds, keeping your hips and core engaged.

9. Roll up

  • Lay on your back with your legs extended, knees together, feet flexed, and arms straight overhead.
  • Inhale deeply.
  • Lift your arms and roll up into a sitting position using your abs as you exhale.
  • Reverse your position slowly by pulling in your abs.
  • Continue this for 30 seconds.

10. Jackknife

  • You should lie faceup with your legs outstretched, feet together, and arms lifted straight overhead. Inhale.
  • Squeeze your abs and lift your right arm and left leg, touching your hand to your foot as you exhale.
  • Gradually drop to the original position as you inhale.
  • Do this for 15 seconds.
  • Now repeat on the opposite side for 15 seconds.

Extra lower ab exercises

11. Flutter kick

  • Put your hands under your glutes to support your lower back while lying faceup with your legs extended, toes pointed.
  • Raise both feet off the floor.
  • Kick your legs up and down alternately.
  • Do this for 30 seconds.

12. Reverse crunch

  • Lay faceup on the ground with your arms at your sides.
  • Bend so that your hips and knees make 90-degree angles.
  • Engage your lower abs to lift your hips off the ground, bringing your knees to your chest.
  • Slowly return to the beginning position to keep your lower abs engaged.
  • Do this for 30 seconds.

13. Firefighter

  • Your feet should be shoulder-width separated and your core should be tight.
  • Lift your left leg to 90 degrees and shift your weight to your right leg. Hold your arms out in front of you as if you’re climbing a ladder.
  • Lift your left arm overhead as you step back.
  • Lift your right knee explosively until it is at hip level.
  • Slowly lower your right leg.
  • Do the same on the other side.
  • Keep alternating your legs and arms as fast as possible for 30 seconds.

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Written by Saleh wasim

Blogger who writes topics such as Employment, News, travel, sports, events and life in Gulf.

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