Discover the definitive exercise routine to strengthen the lower abdominals and get a sculpted and toned belly.

The lower abdominals can be a difficult area to treat and tone, but with the right exercises you can get a strong and sculpted abdomen. Strengthening lower abdominals not only improves their appearance, but also improves the stability of the trunk and helps prevent low back pain. In this article we will analyze some of the most effective exercises to work the lower abdominals and get a toned abdomen.

1. Inverted abdominals: One of the most effective exercises to work the lower abdominals is reverse contraction. To perform this exercise, lie on your back with your legs stretched in the air. Place your hands on both sides of the body to rely. With the lower abdominals, he lifts the hips of the ground and flex them to the chest. Return to the initial position and repeat the number of repetitions you want.
2. Flash kicks: Another great exercise to work the lower abdominals are flutter kicks. Start lying down with the arms extended to the sides and legs stretched forward. Lightly lift your legs from the ground, keeping them straight. Go up and lower the legs alternately in a scissors movement, activating lower abdominals throughout the movement. Try to make controlled and firm kicks to maximize efficacy.

When working the lower abdominals, it is important to challenge the muscles with a variety of exercises. By incorporating isolation exercises, such as reverse contraction, and compound exercises, such as flutter kicks, you can ensure that the lower abdominals are effectively working from different angles. Remember to focus on the right form and execution to make the most of your lower abdominal exercises. Be constant, be patient and observe how your lower abdominals are transformed over time.

Best Exercises for Sculpting Your Lower Abs

1. Inverted abdominals: Inverted abdominals are an excellent exercise to work the lower abdominals. Unlike traditional abdominals, inverted abdominals involve raising the hips of the ground, and are specifically directed to the lower abdominal muscles. To make inverted abdominals, lie on your back with your arms to the sides. Double the knees and lift the legs of the ground, carrying them to the chest. Then, with the lower abs, lift the hips of the ground and take them to the chest, lifting the buttocks from the ground. Slowly lower your hips to the initial position. Make 3 series of 12-15 repetitions.

• Key points:
• Get to use the lower abdominals to lift the hips of the ground.
• Keep the controlled movement and avoid balance or take impulse.
• Exhale when lifting the hips of the ground and inspires when they lower them again.

2. Leg elevations: leg elevations are an effective exercise to work the lower abdominals and hip flexors. This exercise can be done on the ground or using a captain chair or a Roman chair. To make a leg elevation on the floor, lie on my back with the arms to the sides. Slowly lift your legs from the ground, keeping them straight, until they are perpendicular to the ground. Contract the lower abdominals to prevent the lower part of the back from rising from the ground. Slowly lower your legs to the initial position without letting the feet touch the ground. Make 3 series of 12-15 repetitions.

Tip: To increase the intensity, you can add weights on your ankles or perform the exercise in an inclined bank.

Remember that constancy is the key to sculpting the lower abdominals. Incorporate these exercises to your usual routine and make sure you maintain the appropriate shape and technique in each movement to obtain optimal results.

Plank Pikes: A Powerful Exercise for Strengthening Lower Abs

The plank pike is a variation of the traditional plank exercise, known for its ability to activate the entire trunk. By incorporating a pike movement, this exercise intensifies lower abdominal activation, making it a great option for those looking to sculpt their midsection.

• Correct Form: To perform a plank pike, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Contract your trunk and lift your hips, bringing them toward the ceiling while forming an inverted V with your body. Pause and slowly lower your hips back to the starting position.
• Benefits: The plank pike is a compound exercise that not only works the lower abs, but also the upper abs, obliques and lower back. Helps improve trunk stability, improve posture, and increase overall trunk strength. Additionally, this exercise can positively influence the hip flexors, shoulders and glutes.

“The plank pike is an advanced exercise that requires proper form and strength. Beginners should start with basic plank variations before attempting the plank pike.”

1. Variations: There are several ways to modify the plank pike to suit different fitness levels. Beginners can perform the exercise with their hands on an elevated surface, such as a step or bench, to reduce the intensity. Alternatively, for a more advanced variation, a stability ball can be used to increase the challenge by adding instability.
2. Frequency and progression: As with any exercise, it is important to gradually increase intensity and frequency. Start with 2-3 sets of 8-10 repetitions and progress by adding additional reps or sets as your strength improves. Remember to always prioritize correct form and listen to your body to avoid overexertion or injuries.

Incorporating pike planks into your workout routine can provide a significant boost to your core strength and help you achieve a toned, sculpted midsection. However, it is essential to consult a health professional or certified fitness trainer before trying any new exercise, especially if you have a pre-existing illness or injury.

Reverse Crunches: The Ultimate Exercise for Strengthening Lower Abs

Inverted abdominals are a variation of the traditional exercise of abdominals, but with a turn. Unlike normal abdominals, which focus mainly on the upper abdominals, the inverted abdominals work mainly the lower abdominals and hip flexors. This exercise consists of lifting the hips from the ground to the chest, contracting the lower abdominals to start the movement. The controlled descent of the hips to the initial position further activates the lower abdominal muscles, which makes the abdominals invested in the definitive exercise to achieve toned and defined lower abdominals.

Key Benefits of Reverse Crunches:

1. Specific activation of the lower abdominals: inverted abdominals are specifically directed to the lower abdominals, helping to strengthen and tone this area.
2. Improved central stability: By activating lower abdominals, reverse abdominals contribute to the general stability of the trunk, improving posture and balance.
3. Minimum neck tension and the top of the back: unlike traditional abdominals, reverse abdominals require less neck tension and the top of the back, focusing the effort in the lower abdominal region.
4. Increased hip flexor strength: since inverse abdominals involve hip flexion, this exercise also helps strengthen the flexor muscles of the hip, which leads to greater flexibility and amplitude of movement.

Important note: It is essential to maintain proper form during reverse abs to maximize efficacy and minimize the risk of injuries. Remember to activate the lower abdominals and exhale when lifting the hips of the ground, and inhale when they lower them again. Avoid impulse or balancing of the legs to ensure that the muscles to which the exercise is directed are working throughout the exercise.

A Closer Look at Mountain Climbers

During an escalation exercise, the body is placed in an iron position, with the hands on the floor and feet extended back. From this initial position, the knees are taken alternately to the chest, imitating the movement of climbing a mountain. When moving the legs, the lower abdominals are activated to stabilize the trunk, while the arms and shoulders work to sustain the upper part of the body. The intensity and difficulty of exercise can be adjusted by varying the speed and amplitude of the movement.

Tips for Mountain Climbers:

1. Start in arms flexion position, with your hands just under the shoulders.
2. Contract the central muscles and keep your back straight throughout the exercise.
3. Take a knee to the chest while keeping the other leg stretched.
4. Alternate the movement, changing legs quickly and controlled.
5. Grant to maintain a constant and controlled pace to maximize the benefits of exercise.

Scissor Kicks: A Highly Effective Exercise for Strengthening Lower Abs

Scissors, also known as leg scissors, are a trunk exercise that is mainly directed to the abdominal straight muscles. This muscular group, commonly known as the “Six-Pack”, is responsible for flexing the spine and providing torso stability. In addition, scissor kicks activate hip and oblique flexors, even more improving the general abdominal force.

“Scissors are a versatile exercise that can be modified to adapt to different levels of physical and objectives. They can be performed in a mat or even in the water, so they are suitable for people of all ages.”

There are numerous variations in scissors, which allow progress as the force of the trunk improves. The basic scissor kick consists of lying on his back with his legs extended and down to the ground. From this position, it crosses one leg alternately on the other, imitating the movement of scissors. To increase the challenge, you can add resistance using weights on your ankles or incorporating additional stability exercises, such as table position.

1. The American Council on Exercise recommends performing scissors for 2-3 series of 10-15 repetitions.
2. Make sure the bottom of the back remains attached to the ground throughout the exercise to avoid tensions.
3. Keep the trunk contracted and exhale when extending your legs.

Adding scissors to your exercise routine can be an effective way to exercise lower abdominals. Remember to consult with a health professional before starting a new exercise program, especially if you have any underlying disease or injury.

Bicycle Crunches: An Effective Exercise for Strengthening Lower Abs

How to make abdominals by bicycle:

1. Tashed mouth with your knees flexed and feet resting on the ground, separated to the width of the hips.
2. Place your hands gently behind the head, avoiding any voltage in the neck.
3. Contract the central muscles and lift the upper part of the body of the ground, carrying the right elbow to the left knee.
4. At the same time, stretch the right leg and turn the torso so that the left elbow approaches the right knee.
5. Continue this pedaling movement, alternating the sides in a controlled and fluid way.

This exercise provides effective training for the abdominal rectum, the muscle responsible for the appearance of “Six-Pack”. In addition, it activates internal and external obliques, which play a crucial role in the stability of the trunk and rotation movements. The dynamic nature of the abdominals by bicycle also activates the abdominal transverse, the deep muscle responsible for the stability of the trunk.

Bicycle abdominals are a very effective exercise to work and strengthen lower abdominals.

In addition, bicycle abdominals can help improve the general force of the trunk, which is crucial to maintain a correct posture, reduce the risk of lumbar pain and improve sports performance. This exercise also encourages flexibility and coordination in the abdominal region, which contributes to improving body control and the effectiveness of movements.

Russian Twists: A Beneficial Exercise for Core Strength

When performing Russian torsions, it is important to maintain the appropriate shape and technique to maximize the benefits and minimize the risk of injuries. Sit on the floor with bent knees and feet resting on the ground. Lean slightly backwards, keeping the column straight, and lift your feet from the ground while keeping in equilibrium over the abdominals. The knees must be placed directly on the hips. This initial position compromises the lower abdominals and activates the central muscles.

IMPORTANT: It is essential to avoid rounding your back or hunt the shoulders during exercise so as not to force the spine. Keeping the neutral column and working the trunk throughout the movement is essential to take advantage of all the benefits of Russian turns.

A way of progressing in the exercise of Russian turn is to use more weight. Holding a dumbbell, a medicinal ball or a Russian weight with both hands in front of the chest adds resistance and increases the effort of the central muscles. Another variant is to extend the legs without touching the ground while the turn is made, which further worked the lower abdominals and hip flexors.

• Benefits of Russian turns:
1. Strengthening of oblique muscles
2. Improvement of rotation force and stability
3. Increase in the strength and resistance of the trunk
4. Work of the lower abdominals
5. Improvement of balance and coordination

Adding Russian turns to your exercise routine can help you get a stronger and more stable trunk. Remember to start properly and gradually increase intensity as your strength and stability improve. Consult a health professional before starting a new exercise program, especially if you suffer from any disease or injury.

Leg Raises: Strengthening your Lower Abs

Leg elevations can be performed in several ways, which allows them to be modified and progress depending on the level of physical form. The most basic shape is the lifting of lying legs, in which you lie on your back with extended legs and lift them to the roof. To increase the intensity, you can make lifting of hanging legs by grabbing a dominated bar and raising the legs to an angle of 90 degrees. In addition, the incorporation of weights into the ankles or the use of a stability ball can test the lower abdominal muscles during leg elevations.

• The main benefits of leg elevations are
1. Strengthening of the lower abdominals: the elevations of legs isolate and work the lower abdominal muscles, which helps to tone and define this area.
2. Improvement of central stability: When working the lower abdominals during the leg elevations, the stability of the trunk is improved, which improves posture and general force.
3. Improvement of balance and coordination: leg elevations require control and coordination, which improves balance and connection between the mind and muscles.

“Leg elevations are a very effective exercise to work and strengthen the lower abdominal muscles. Incorporating leg elevations into your exercise routine can help you get sculpted and defined lower abdominals. Remember to start with the basic elevation of lying legs lying down andGradually progress to more advanced variations as your strength improves. “

Flutter Kicks: A Powerful Exercise for Strengthening the Lower Abs

Accuracy and control are crucial when performing flutter kicks, since maintaining the proper form and working the abdominal muscles are essential to obtain the benefits of this exercise. Controlled movements not only help strengthen lower abdominals, but also activate hip flexors, buttocks and thighs, providing total trunk training.

BENEFITS OF LAWARD SIGHTS:

1. The lower abdominals: the flutter kicks mainly work the lower abdominal muscles, helping to tone and define this specific area.
2. Improves the stability of the trunk: when working the deep muscles of the trunk, flutter kicks help improve the general stability of the trunk and improve posture.
3. Improve the flexibility of the hip: the rhythmic movements of the legs in the flutter kicks contribute to increasing the flexibility and amplitude of hip movement.

The exercise of flutter kicks is versatile, since it can be modified to adapt to different levels of physical and objectives. For beginners, it is recommended to start with small and controlled movements, gradually increasing the intensity and amplitude of movement as strength and resistance improve. Adding weights on your ankles or using resistance bands can also increase the challenge and intensify training. In general, flutter kicks offer a simple but powerful exercise option for people who want to strengthen the lower abdominals and improve the stability of the trunk.

LikeDislike

Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont