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4 Easy Lower Ab Exercises for Men and Women

4 Best and Easy Lower Ab Exercises for Men and Women

Storage of fat in the lower Ab is a very common problem among working men and women. It hinders the beauty of one’s body, making one feel ugly and less confident. A feeling of helplessness overcomes them as they find it impossible to reduce fat from their belly, however hard they try.

Before adopting various workouts to get your lower abs in shape, you have to accept the truth that it’s perfectly acceptable and natural to have little fat in the lower abdomen. The fat might be getting stored in your belly unnecessarily because of the cosmopolitan lifestyle combined with unhealthy, non-nutritious, and taste-oriented food habits. Again, the fat may also find dearness with your lower abdomen due to hereditary reasons. 

While doing the exercises to reduce fat deposited at your lower abdomen, always keep in mind that performing a number of workouts in a haphazard manner won’t help; routine and effective practice of every single workout will give expected results. Remember that exercises must be enjoyed. Do not rush through exercises; be calm and give 1-2 seconds to each of your moves.

Last but not the least, it is important to opt for a progressive approach. This implies that do not try to do many exercises in one go as they will in turn overload your body. Instead, adapt to different workouts as per the increase in the stamina of your body. Keeping in mind the above-discussed issues, perform the below-mentioned workouts to make your body fit and find a new wave of confidence within you that was lost somewhere in fat.

Alternating Supine Leg Walks 

  • To start with, lie straight on your back at a flat surface and position your hands under your buttocks.
  • Start elevating your legs perpendicular to your body.
  • Try to contract your abs which would result in stress at the mid-section.
  • Hold the legs in this position for some time.
  • Now take one leg down holding it for a second, few inches before reaching the ground.
  • Keep the leg in its original position and repeat the same with the other leg.
  • Try to increase your frequency with time and feel the abs gripping. 

Supine Reverse Crunches 

  • First, lie down straight on your back with hands under the buttocks.
  • Slowly lift your legs to a vertical position.
  • Now bend your legs by the knees as much as you can.
  • The contraction produced in the abs will help absorb the extra fat shaping in the mid-section.
  • Without unbending knees, lower them and stop before touching the floor.
  • In the same bent position of knees, lift them to your chest.
  • Repeat it several times and give the desired shape to your abs. 

Leg Lifts

  • Lie on flat ground on your back and put your hands directly under the buttocks.
  • Put effort to set your legs in a perfectly vertical position.
  • Work out on your upper abs by contracting mid-section.
  • Now, gradually bring your legs back to their original position but just before touching the ground, hold them in the position for some seconds.
  • Afterward, keep them in the previous vertical position and repeat the exercise several times. 

Long Arm Crunches 

  • To initiate the exercise, lie down on a flat surface.
  • Bend the legs from knees and put them on the ground forming an inverted ‘V’.
  • Stretch the arms behind your head with open palms.
  • Now, gradually lift your head and chest towards bent knees without using any support.
  • This will lead to a contraction in the lower abdomen.
  • Do the same workout, slowly feeling the fat melting in the lower abdomen.
  • For effective results, repeat the workout 12-15 times. 

To sum up, the above-mentioned exercises can be very effective and useful if done regularly and correctly. Along with the workout plan, it is also beneficial to have an eye over your diet as it goes without saying, ‘We Are What We Eat’.

Cover Photo by Jonathan Borba on Unsplash

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