HomeFITNESSFlat & Strong: The Best Exercises For Lower Abs

Flat & Strong: The Best Exercises For Lower Abs

Exercises For Lower Abs: this is how women want our stomachs to be. doesn’t have to be six-pack, but little layer of fat should disappear! This is best done with targeted exercises for the lower abdominal muscles. For the lifebelt to disappear, we need to improve our fitness in general, adjust our diet and strengthen our abdominal muscles. That means, in concrete terms: training the lower abdominal muscles. The good news is that the exercises that target the lower abs work the upper abs simultaneously!

To meet the love handles, we should do endurance sports regularly in addition to abdominal or lower abdominal training. And of course, diet also plays a role: Less fast food and sweets; instead, reach for more low-calorie foods like fruits and vegetables, which support the mission of flat stomach and fat loss. Your abs become visible also depending on your current fitness level and body fat percentage.

Exercise For Lower Abs: 6 Exercises For A Flat Stomach

Are you ready? Then discover six simple but effective exercises for the lower abdominal muscles! All you need is comfortable clothing, an exercise mat, and motivation. We present you with a video with professional tips for practical abdominal training as a bonus. Make sure you do all exercises slowly and gently and breathe regularly without straining.

Train Lower Abdominal Muscles: With These Six Exercises It Works

Exercise For Lower Abs: Leg Sliders

Here’s How It Works:

Lie on your back, tighten your stomach. Stretch your legs straight up, soles of your feet pointing toward the ceiling. Now slowly push your hips up using the strength of your abdominal muscles.

3 sets of 15 reps

Variation: It gets a little more complicated by elevating your head and shoulders a few inches during the exercise.

Exercise For Lower Abs: Forward Pusher

Here’s How It Works:

A Variant Of The Classic Sit-Up: Lie on your back, put your feet up with some distance between you and your buttocks. Tighten your stomach. Now slowly roll your torso up a few inches off the floor with your arms stretched straight out in front of you. At the highest point, quickly cross your arms three times. Then lower your upper body again, but do not lay it entirely on the floor.

3 sets of 15 repetitions

Variant: It gets more challenging to take a dumbbell in each hand.

Exercise For Lower Abs: Plank/Plank

This Is How It Works:

Get into the push-up position. Your legs are about hip-width apart. Your forearms are supported, your elbows are under your shoulders. Tighten your stomach. Make sure your body stays straight and your bottom doesn’t ride up. Hold this position for 20 seconds.

3 sets of 20 seconds each

Variant: If you want it heavier, you can alternately lift one leg.

Exercise For The Lower Abdominal Muscles: Hold Exercise

Here’s How It Works:

Sit upright, bend your upper body slightly backward with your arms outstretched. Lift your knees off the floor at an angle, so your calves are parallel to the floor. Push your legs forward and hold this position for 15 seconds. The deeper the upper body is bent, the more strenuous the exercise becomes.

3 sets of 15 seconds each

Variant: This exercise can also be done with your legs stretched out.

Exercise For Lower Abs: Crunches

This Is How It Works:

Lie on your back. Your feet are placed a little distance from your buttocks. Put your hands lightly on the back of your head. Tighten your stomach and slowly raise your upper body a few centimetres off the floor. Hold for a moment at the highest point, lower your upper body again, but do not lay it entirely on the floor.

3 sets with 20 repetitions

Variant: If you like, you can box your arms forward when you come up or take a dumbbell between your hands. This makes the exercise challenging.

Exercise For Lower Abs: Jackknife

This Is How It Works:

Sit upright, tighten your stomach and bend your upper body backward with your arms stretched out in front of you. Raise your legs straight and bring your upper body and legs towards each other and away again.

3 sets with 10 repetitions

Variant: If you like, take a dumbbell in each hand, making the exercise more challenging.

An Important Note At The End: 

An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and to achieve and maintain a healthy weight.

ALSO READ: The Four Best Yoga Exercises For A Flat Stomach


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