8 At-Home Exercises for Shaping your Lower Abs
The stubborn fats in lower abs make the belly chubbier, and at some points, we believe that our lower ab will not be shaped no matter what we try.
We are frustrated with our lower abs also because of our reluctance to go to the gym — we believe that lower abs flattening workouts are painful. But, what if you can shape up your lower abs without going to the gym and with minimal pain? Sounds unrealistic?
Well, it’s possible. You can check the list of equipment-free at-home exercises that can tone your lower abs and help you to flaunt your abs in tights and rock-solid crop-tops!
1. Crunch
It is the best killer exercise for toning your lower abs for offering a great challenge to your lower abs.
If you have just started exercising, a traditional crunch will be the best workout for you. For this, you may follow these steps:
· Lie on your back.
· Fold your legs from the knee and place your feet in such a way that the distance between the feet and hips 10–12”.
· Now place your arms on the side (for more pressure on your lower abs, you can cross your arms on your chest).
· Take a long breathe and raise your shoulder and head from the floor smoothly while exhaling
· Try to lift your chest and belly (torso) from the floor to create more pressure on the lower abs (lifting torso may be challenging, and it may take some time to master the skills of this).
· Hold this for 2–3 seconds and slowly lower your torso.
You will need to do 40–50 crunches every day without fail. If doing 30 crunches in one attempt seems difficult, you may do two sets of 25.
Once you are efficient in normal crunches and if you have set a goal to shape up your abs in 4–5 months, you will have to add some variations in it for a better result on your core. You can try the following crunches after 15 days of starting lower abs workout:
1. Reverse crunch
2. Bicycle Crunch
3. Runner’s Crunch
4. Oblique Crunch
5. Heel Tap Crunch
6. Crab Toe Touch
2. Dead Bug
These are the steps to complete this exercise:
· Lie on your back and extend your arms towards the ceiling
· Fold your legs from the knees so that the shins are kept parallel to the floor.
· Now stretch the right hand and left leg straight, keeping 1” distance from the floor.
· Bring the right arm and left leg in the previous position and extend the alternative hand and leg.
Do this for 25 times in a fast pace for a better build-up of your lower abs.
3. Sit-Up
Sit-up is exclusively for toning lower abs, and if your dream is to get six-pack abs, along with crunches, sit-ups have to be included in your daily routine.
For sit up, inhale and lie on the floor facing the ceiling (stretch your hands outside). Now, exhale and roll up with your hands to grab the feet. Hold it for 2–3 seconds and go back to the lying position.
Do this for 2–3 sets of 15 to cut fat from your lower abdomen.
Jackknife Sit-up is a difficult and unique version of the sit-up, which will not only shape your lower abs, your cores, oblique, triceps, and legs — all muscles will get stronger with this.
4. Pilates 100
If you think Pilates is meant for your cores, you are wrong. Especially this exercise makes lower abs pretty active, so adding it is a smart idea.
Lie down as you did for sit up. Now extend your legs towards the ceiling, making 45° angle with the legs from the floor. Now pump your hands faster to feel the pressure on your lower abs. Keep pumping your hands for 2 minutes.
5. Plank
A simple 1-minute plank will activate your ab muscles and reduce the fat slowly. For the plank, lie down facing the floor. Keeping your body weight on your elbow and toes, raise your body from 3–4” from the ground. Hold this for 45–60 seconds and repeat this thrice.
Once you are efficient in plank, you can either increase the duration or try the following variations:
1. Rolling Plank
2. Plank Hop
3. Mountain Climber
4. Body Saw
5. Plank Jack
6. Side Plank With Reach-Through
7. Slider Knee Tuck
8. Slider Pike
If you want to know about the variations of crunches and plank, you may get experts’ guidance.
6. Lying Leg Raise
Leg raise makes your abs highly active, and this exercise is highly effective in reducing fat from these muscles. For this,
· Lie on your back keeping hands on your sides (palms facing the floor)
· Lift your head and shoulder slightly from the ground.
· Lift both legs straight towards the ceiling.
Hold it for 25–30 seconds and breathe normally and then come back to the initial position. Do this 4–5 times.
For better results, you may hold your head with palms. Keeping hands under the head will require more effort to raise your head and legs along and provide excellent results for your lower abs.
7. Scissors Kick
You need to lie on back for normal scissors kick, keeping hands by the sides. Now, raise your legs alternatively to make a 45° angle with the floor. You may raise your head slightly while raising your legs, but it can be extremely challenging.
8. Yoga Poses
Yoga can shape your lower abs, and two very popular yoga poses are Boat Pose and Warrior Balancing.
For boat pose, lie down on the floor facing the ceiling and slowly raise your torso and legs, keeping your body weight on hips (making V shape). Keep your hands parallelly to the floor. Stay for 30 seconds and repeat it two times.
For Warrior balance, stand on your left leg and bend your torso and hands on the front side. Now, stretch right leg on the backside by making a straight line (parallel to the ground) your hands, chest, belly, and right leg. Hold it for 15–20 seconds for well-built abs and improved balance.
You can visit https://starmarkfitnessstudio.com/ for some more yoga poses to tone your lower abs.
Remember, a healthy diet with these exercises is more effective for picture-perfect abs. If flabby lower abs force you to hide it under Baggy Tees, Boho Tees, and A-line dresses, you need to start exercising and get the physique for your goal-outfit.