If you want to know how to do exercises for lower abdominals and some more advice on lower abs do not miss today’s article. Whether you want to have a flat belly or you want to show off your six-pack, you should start training the great forgotten ones of the “core”: the lower abdominals.
We’re used to seeing countless people spend most of their time crunching, a traditional exercise in which both the upper and middle abdomen work.
Beautiful young woman doing exercises on the floor to strengthen her lower abdominals.
But we can rarely see how the lower abdominals work with the same impetus and reiteration as the rest of the parts.
Interestingly, although they are not exercised as much as other areas of the core, the lower abdominals are the part that accumulates more fat and where it is more difficult to remove it.
But as you already know, localized fat cannot be eliminated, what can be done is to help the muscles that are being exercised to develop through ideal routines and exercises to strengthen the abdomen.
Exercises For Women’s Lower Abdominals
To keep your abs toned we’re going to recommend some of the best lower abdominal exercises you have to combine with the upper abdominal exercises we’ve written in this article.
It is important to fully understand how to work the lower abdominals in order to achieve rapid toning of those muscles.
The lower abdominals are the lower part of the rectus muscle of the abdomen that extends vertically down each side of the anterior wall of the abdomen. Actually, there are two muscles, which run parallel to each other.
They are separated by a band of connective tissue and are the part of the abdominal wall that retains the weight of the lower organs of the body.
This area should be kept well toned and strong by following proper lower abdominal training in order to lift heavy objects or bend and not make all the effort with the back or lumbars.
You have to be aware that performing lower abdominal exercises alone will not define your abdominals enough to make them visible; they will be limited to strengthening and building their size.
It is a myth that by doing an endless number of sit-ups and abdominals you will be able to get rid of your belly fat. This is simply not true.
Yes, lower abdominal exercises develop muscles, but in order to be seen, you have to hit the cardio with some high-intensity workouts, and correct your diet, and it’s this combination that will ultimately reveal your abs quickly.
How To Exercise For Lower Abdominals
The correct performance of exercises to remove lower abdominals is vital, as these exercises can put quite a strain on your lower back if you perform them the wrong way.
Lower Abdominal Exercises-Reverse Crunch
It is also very important that you allow yourself to listen to what your body tells you. If you feel pain in any part of your back you should stop the abdominal exercises immediately and check if you are doing them correctly.
When you know how to work the lower abdominals, and you get the proper technique, the only pain you should feel is that of the abdominals.
With this exercise routine for marking lower abdominals you can effectively work the abdominal muscles with three non-consecutive training sessions per week.
I say no consecutively, since all muscles need a break to recover from the tension they are subjected to as you work them. It’s recovery that helps build muscle size.
Try to do 1 to 3 sets of 12 to 16 repetitions of each exercise. If you find them too easy, first check that you are doing the exercise correctly, and secondly add dumbbells or weight to the exercises for extra strength.
Here’s a selection of some of the best lower and oblique abdominal exercises you can do:
How: Lie on your back with your hands at your side. Stretch your legs and extend them at a 45-degree angle. In constant motion, lift them up and down at opposite times. Complete for 50 seconds, followed by 10 seconds of rest.
Defining Lower Abdomen in a House Without Appliances
Nowadays not even the lack of time can be your excuse. I see many people claiming that they have children to raise, many things to do, running from one side to the other and therefore do not have time to take care of health.
Thinking about it, the exercises presented here will be practical, generate quick, healthy and lasting results. The only thing you’ll need is consistency, willpower and 10 minutes of your time.
So, ready to get in shape for the summer? Here’s a video with exercises for doing lower abdominals at home.
Diet To Define Abdomen
It’s really a health issue to think about food. All the people who have conquered the so dreamed abdomen defined, if you ask any of them the answer will be that they did some kind of diet.
For a healthy diet divide your plate in 3 parts: proteins, carbohydrates and light fats.
Foods rich in protein
Pay attention to your diet and give preference to protein-rich foods.
- Chicken breast
- Cottage cheese
- Salmon on the grill
- Beef and veal
Avoid processed foods, preferably natural and healthy food proteins.
- Flaxseed oil
- Cold pressed extra virgin olive oil
- Fish oil
Never forget that a good diet is the basis of exercise, and with which you will feel much more energetic.
Now you know how to get toned lower abdominals quickly and maintain them!