{"id":46,"date":"2016-10-06T12:58:38","date_gmt":"2016-10-06T21:58:38","guid":{"rendered":"http:\/\/www.reead.com\/en\/?p=46"},"modified":"2021-12-16T13:52:40","modified_gmt":"2021-12-16T22:52:40","slug":"workout-lower-abs","status":"publish","type":"post","link":"https:\/\/www.reead.com\/en\/workout-lower-abs-462016\/","title":{"rendered":"How to workout lower abs?"},"content":{"rendered":"

All training\u00a0to workout our abs typically focus of the upper abs, which is why, today, I want to remember you that the lower abs are important, it is also the area that stores the more bad fats.<\/p>\n

\"lower<\/p>\n

When You Want to Work Your Lower Abs\u2014These Are the Best Exercises<\/h2>\n

Creating a defined 6-pack is something any guy who works out wants to achieve. And if all it took were a series of crunches, we\u2019d all be walking around ripped. The first step to revealing well-sculpted ab muscles comes from slimming down.<\/p>\n

Getting rid of excess weight means putting in the cardio time and reining in your diet. The good news is that while you\u2019re working on this, you can also set the stage for lower abs that pop by focusing on movements that involve your hip flexors, legs, and lower ab muscles. These six exercises will get the job done.<\/p>\n

Mountain Climber<\/strong><\/h3>\n

Start this exercise in a plank (palms on the ground, straight arms, legs extended behind you as if you are doing a push up). While keeping your abs engaged, alternate tucking your knees one at a time up towards your chest, repeating as many times as you can. Work on increasing minutes spent doing this move as part of your ab sets.<\/p>\n

Lying Leg Raise<\/strong><\/h3>\n

Begin by lying down, palms facing down under your buttocks. As you exhale and engage your core, slowly lift legs in one motion until they are perpendicular to the floor. Pause for a beat, inhaling at the top, and then on your exhale slowly bring legs back down. The name of the game here is control, keeping abs engaged throughout to protect your lower back.<\/p>\n

Scissors<\/strong><\/h3>\n

Remaining in the same position on the floor as you were for the lying leg raise, begin the scissors movement with legs above you. This time, with head and shoulders raised up, lower legs one at a time keeping your heels from touching the ground. As your left leg lowers, pull your right leg towards you, and alternate sides in a \u201cscissoring\u201d motion. Work up to ten reps per side.<\/p>\n

\"abs<\/p>\n

More photo from the coach Emil Olsson on his Instagram<\/a>.<\/pre>\n
Dead Bug<\/strong><\/h3>\n
This lower ab buster is super effective, and one of the safest for your back to perform. Again you\u2019ll begin by lying down on the floor with arms extended and palms down.<\/p>\n
Bending your knees to a 90 degree angle, lift and tuck them in towards your belly button. Alternating sides, extend your right leg out straight, keeping it from hitting the ground. At the same time, reach your left arm up and behind your head. Using controlled movements, return to starting position and repeat with left leg and right arm. Repeat 10 reps per side.<\/p>\n
Reverse Crunch<\/strong><\/h3>\n
To explicitly target your lower abs, the reverse crunch will give you more results for your effort than a traditional crunch. To perform, begin by lying on your back with knees bent and raised at a 90 degree angle above you.<\/p>\n
Instead of lifting your shoulders as per a typical crunch, you\u2019ll instead be lifting your buttocks and lower back. Imagine curling your hips in towards your midsection as you lift in a controlled manner, while exhaling. Repeat 10 times per set.<\/p>\n
Bird Dog Crunch<\/strong><\/h3>\n
Begin this movement on your hands and knees in a \u201ctabletop\u201d position. Pay attention that your hands are aligned below your shoulders, and knees below your hips. As you reach your left arm out in front of you, at the same time extend your right leg behind you until both are parallel to the floor. On an exhale, bring both limbs back beneath you, trying to touch them in a curl motion. Repeat on one side for ten, and then change sides for another ten reps.<\/p>\n
 <\/p>\n
Remember to perform each of these movements with slow, controlled precision\u2014momentum won\u2019t gain you any favors in building muscle<\/a>. By performing these 6 exercises regularly and consistently\u2014working on increasing reps every week\u2014you\u2019ll soon be on your way to 6-pack glory.<\/p>\n
Christian offers a course and explains how to workout our\u00a0lower abs<\/h2>\n