It’s not that hard to get your upper and middle abs in order. But when it comes to your lower abs – they are the hardest to break. That being said, there are a set of lower abdominal exercises that can really help you reduce fat around your belly area. Of course, they are a little more difficult than your usual ab workout. But dear ladies, we know this – no pain, no gain.
There are many reasons why your lower abs look fuller than other areas. That’s because water retention, swelling, fat accumulation is maximum in this region, etc. But along with a clean diet and some lower abdominal exercises, you can definitely tone your core in no time.
So, let’s learn what makes these golden moves for your lower abs.
5 Lower Abs Exercises to Get a Beach Body in Just One Month
- high knees: You can’t really work on your lower abs without adding a cardio routine. Doing high knees is that cardio exercise that not only gets your heart rate up but also warms up your core muscles really fast. The result? Best fat loss around the lower abdomen area! Just remember that you need to do them really fast to really get that core really worked. Beginners can do 50 reps of each leg and 4 sets, and professionals can do 100 of each leg and 5 sets.
- Reverse crunches: Just like normal sit-ups target the upper midsection, reverse sit-ups are tailored for the lower abs. Let us tell you a secret, if you do hundreds of leg raises in your gym and your belly is the same, ditch it immediately because reverse crunches will give you faster weight loss and the reps will also be lower. If you can’t do reverse push-ups initially, use this trick, hold something behind your head to balance the movement, and once you get the hang of it, you can put your hands on the mat and do it. Beginners can do 15 reps and 4 sets and others can do 25 reps and 4 sets.
- Scissor abdominal exercises: Many of you must abandon this exercise when asked to do so, because it seems too simple for you. Now read what we are about to tell you very carefully. The general rule of thumb for doing sit-ups is – that simpler moves are better than complex ones. You know why? Because you perform them correctly with the correct form and muscle involvement. So the next time your trainer tells you to do this, don’t make faces! Instead, let them know your worth. Beginners can do 50 reps of each leg and 4 sets and others can do 100 reps of each leg and 5 sets.
- V crunches and hold: This is the best showtopper for your abs – be it your upper or lower abs. With this move, you will be squeezing every inch of your belly. This exercise consists of two movements. For the first one, you have to do regular V-ups and when you’re done with a set, you have to hold your V-pose for 10 seconds. Beginners can do 15 reps, then hold and do 4 sets, while others can do 25 reps and then hold and 5 sets.
- Pilates 100: You can do this exercise after doing your knees high because this exercise will shift gears for your core from being warm to being activated. Just lie on your back, lift your legs and neck, keep your arms straight at your sides, lift them together, and with your palms, try to hit the floor. You must aim for 100 taps and 4 rounds.
So ladies, keep things simple with these 5 lower abdominal moves and get back in shape.