7 Lower abdominal exercises to do at home

Here are three of the most effective exercises for lower abdominal training.

Lower-abdominal-exercises

The lower abdominal area is without a doubt the most rebellious part in this muscle. However, with these lower abdominal exercises you will achieve tone and strengthen your lower belly in a short time.

There is a lower abdominal area that extends below the navel and also includes the waist and hips. To work this area you should use exercises that affect more in the lower belly area, since normally the upper part of the body has more strength.

Below we suggest 7 exercises for lower abdominal that you can do easily at home, no equipment is required.

7 LOWER ABDOMINAL EXERCISES TO DO AT HOME

1- Leg extensions

Lower-abdominal-exercises

This exercise works the whole rectus abdominis, and although it has more impact on the lower abdominal muscles, it has less impact on the obliques and flexors in the hip.

  1. Lie on your back on a mat.
  2. Bend your hips, leaving your thighs perpendicular to the trunk, and your knees bent at 90 degrees.
  3. Pull in your abdomen and extend your legs slowly, and this way you move your feet away from the body.
  4. Return carefully to the initial position, by bending your knees and bringing your feet close again on the trunk.

Perform 3 sets of 15 repetitions.

2- Plank

Lower-abdominal-exercises

 

The abdominal plank is your best option to get your belly in shape, while you gain strength and durability.

  1. Lie face down with forearms and toes on the floor.
  2. Squeeze your abdomen to stabilize your body and keep your torso in line. It is important that you do not lift or drop your hips, so that the exercise does not lose efficiency.

Hold this posture during at least 30 seconds of 3 sets.

3- Leg raise

Lower-abdominal-exercises

Other basic exercises to work the lower belly are the 4 step leg raises.

  1. Lie down with your legs extended and your hands behind your neck on a mat.
  2. Stretch your abdominal area and raise one leg until it is perfectly perpendicular to your trunk. Next, repeat the procedure using the other leg.
  3. Lower the first raised leg and then do the same with the other leg.

Do 3 sets of 15 repeats.

4- Bicycle

Lower-abdominal-exercises

This kind of abs exercise allows you to work on your rectus abdominal and obliques. In this way, you will be able to sculpt the entire torso.

  1. Lie on your back with your hands behind and on the sides of your head.
  2. Raise your head slightly and extend your legs.
  3. Tighten your abdomen and bend your left knee, bringing lightly the right elbow toward the knee.
  4. Return to the initial position, bending the right knee and bringing the left elbow to it.

Perform 3 set of 20 repetitions.

5- Pelvic lift

Lower-abdominal-exercises

Thanks to this exercise, you can work not only on the lower part of the abdominal area, also on the gluts and, to a lesser extent, on the obliques.

  1. Lie on your back on a mat.
  2. Bend your knees and extend your arms.
  3. Tighten your tummy and your buttocks to raise your hips up to form a straight line from your knees to your shoulders.
  4. Keep the posture for some few seconds, and slowly return to the initial position.

Practice 3 sets of 15 repetitions.

6- Mountain climbers

Lower-abdominal-exercises

  1. Lie face down, with palms of your hands and toes resting on the ground at shoulder height.
  2. Keep your arms and legs stretched out, and bring one knee toward your chest, keeping the other leg stretched out.
  3. Alternate the position of your legs with a quick and permanent movement, as if you were running or climbing.

Perform 3 set of 20 repetitions.

7- Crunch

Lower-abdominal-exercises

  1. Lie down on your back on a mat.
  2. Bend your legs, resting the soles of your feet on the floor and placing your hands on the back and side of your head.
  3. Slightly raise your shoulders on the ground and contract your abdomen, by raising the trunk, but not separating the lumbar area of the ground.
  4. Return to the initial position and, without resting your shoulders on the ground.

Repeat this exercise for 20 of 3 sets

Keep in mind to achieve a uniform abdominal look you must combine these exercises for low abdomen with others that focus on activating the upper abdominal and obliques. And don’t forget to introduce some cardio into your routines, so you can burn fat and look more defined muscles.