8 BEST LOWER AB EXERCISES FOR A STRONGER CORE

 8 Best Lower Ab Exercises for a Stronger Core

Most men are obsessed with getting six-pack abs (or eight-packs!), but many find that even when they try to follow a good strength training program with core exercises, they don't. it managed to get a good meaning in the lower lobe.

In the event that this sounds like you, you're certainly not the only one. The lower abs are more difficult to target with exercise and are often covered by a thicker layer of body fat, making these lean muscles show when you take off your shirt. The saying "Abs are made in the kitchen" is certainly true, and while your diet plays an important role in your body fat percentage and visible muscle definition, incorporating lower body exercises into your workout routine can definitely help you lose weight. abs to finally come out.

Even if you are far from maintaining a low body fat percentage, strengthening your lower abdomen can improve your performance and reduce the risk of injury. With that in mind, read on for some of the best exercises.

Planks are a great core-boosting movement, and this variation targets the lower abs and core.

Low Plank With Alternating Leg Lifts

Equipment: None

Answer: 25

Settings: 3

Execution:

Instead of lifting the weight with your hands, push your hips down with your elbows below your shoulders. Ensure your body is in a linear position from your head to your heels.

Inhale, pull in your stomach and pull your belly button into your spine.

Lift one leg slightly off the ground, bend your knee and pull your knee up and to the side like a frog.

Cross your legs in slow motion.

Clamps are oppositely weighted

Reverse crunches are one of the most effective exercises for the back. The key is to squeeze your lower abs and keep your lower back in full contact with the ground (don't slouch). Beginners can skip weights, but as you get stronger, add ankle weights or a small medicine ball between your knees for an extra challenge.

Equipment: ankle weights or small medicine balls

Answer: 25

Settings: 3

1. Lie on your back with your hands perpendicular to the floor, knees bent 90 degrees in the air, and your spine parallels to the floor in the air.

2. Place your hands at your sides and squeeze a small medicine ball between your knees.

3. Pull in your belly button and slowly lower both legs towards the floor, keeping your knees bent and your abs tight.

4. Press your shoes to the floor and, using only your core muscles, lift your leg back to the starting position and lift it slightly towards your chest, holding the medicine ball between your knees.

5. Complete 25 slow reps.

Broken twice

double crunches can be considered a hybrid between regular crunch and reverse crunch, making it one of the most underrated exercises in terms of efficiency and effectiveness.

Equipment required: none

Answer: 15

Settings: 3

Execution:

1. Lie on your back with your knees and hips flexed at 90 degrees, with your thighs parallel to the floor in the air.

2. Place your fingertips on your temples or elbows by your side.

3. Inhale, and pull your belly button towards your spine.

4. Lift your elbows off the floor while squeezing your lower abs and bringing your knees to your elbows.

5. Slowly return to the starting position.

Thumbs up

The toe tap is a double squat extension with more benefits. Target the abdominal wall (lower abs, transverse abdominis, external obliques, and internal obliques) in a complete, dynamic motion. This is a great core exercise because it teaches multiple planes of motion to work together.

Equipment required: none

Answer: 12 per foot

Settings: 3

Execution:

1. Lie on the floor with your legs straight in the air and your hands above your head.

2. Squeeze your core and pull to one side, reaching across your body to touch your opposite leg. Keep your hands under your ears.

3. Without touching your hands, return to the starting position (swirl for extra challenge).

4. Take sides with each agent.

Stability point and load

This complex exercise works your entire body by targeting the lower abs. In a special variation, put your feet on the stability ball and pull your abs to balance and balance your body so you don't run off the ball. Add something between bursts using the kernel more. As you get stronger, you can move into a squat, keeping your knees straight.

Equipment needed: stability ball

Answer: 15 per foot

Settings: 3

Execution:

1. Stand behind you on the stability ball with your hands slightly shoulder-width apart and your feet in contact with the ball.

2. Continue your training and abs, make sure you use good form and can lower your chest without touching the floor.

3. You return to the starting position, engage your glutes, hip flexors, and your abs rotate the ball towards your hands to pull your knees towards your chest before moving into the second rep.

4. Open your legs and return to the starting position.

5. Complete another push.

6. Shipping and handling. Progress to the top (straight hammer) as you master.

Climbers in the medicine ball

Mountain climbing is a great low-impact workout for men because it will work your abs, glutes, legs, and shoulders while burning some calories and getting a quick cardio boost. You can put your hands on the floor or increase the challenge by changing the standard push-up position for a narrow grip on the medicine ball. By doing so, you will reduce your support and increase your base-to-shoulder ratio. Remember to keep your heart and body in good condition.

Equipment required: none

Answer: 60 seconds

Settings: 3

Execution:

1. With your core and glutes put your hands on both sides above the medicine ball, which should be in the middle of your chest, or you can put it on the floor if you have less. believe in your core strength.

2. With your weight in your hands, alternately bend each knee and bring your legs under your chest between your hands, then return to the starting position.

3. Go as fast and hard as you can for 60 seconds.

Medicine Ball Jackknife

This compound movement works your upper and lower abs, and you'll also engage your shoulders and rhomboids, including the medicine ball.

Equipment required: none

Answer: 25

Settings: 3

Execution:

1. Hold a medium-weight medicine ball with your legs extended straight out in front of you, and arms extended straight over your head.

2. Keeping your knees straight, pull your abs to stand in a V position with your lower body and the entire upper body bent at the same time. With your knees straight and arms straight, hold a medicine ball above your head.

3. Pull your body and shoulders back and lower your body using control.

4. Don't let your legs or upper body rest completely on the floor; rather, roll up the floor in an extended position and then "V." Take it out.

5. 15 repetitions.

Touch the thumb of the ship

These lower ab exercises look easy, but after a few reps, you'll feel the burn. Boat Pose, a modified yoga movement, builds core strength and balance while encouraging good posture and synergistic support and control from the lower back and back.

Equipment required: none

Answer: 10

Settings: 3

Execution:

1. Bend your knees and sit on your tailbone. Extend your arms in front of your body.

2. Keeping your body in a "V" position, slowly lean back and lift your feet off the floor.

3. Hold this position for 3-5 seconds and reach your feet.

4. Return to the boat pose.

5. Continue moving your upper body from the "V" position to the toe position.