The lower abs is a problem area for men and women alike. Finding the best way to work your lower abs is not easy. The abdominals are actually made up of several different sections – the lower abs being one of them. If you want to know how to work your lower abs, keep reading.
It Starts With Diet
You’ve heard it before, and you’ll hear it again. No matter how many abdominal exercises you do, you’ll never be able to have those rock hard abs without proper eating. That doesn’t mean you’ll have to forget about your favorite foods, but it does mean you will have to eat a clean diet full of lean protein, vegetables and fruits. It also means you’ll have to drink plenty of water and take it easy on refined grains and sugary snacks. You can also forget about the big meals. To get those rock hard lower abs you’ll need to eat 5-6 small meals spaced out throughout the day.
Cardiovascular Exercise
Another “secret” on how to work your lower abs is getting on the treadmill, stair stepper, or elliptical at least three times per week for at least 30 minutes. Again, no amount of abdominal exercises can compensate for the layer of fat covering your stomach. It takes cardiovascular exercise to burn away excess layers of fat.
Lower Ab Exercises
The lower abs do not respond well to typical sit-ups because sit-ups target the upper and middle abdominals. The best lower ab exercises do not involve moving the torso up and down like a traditional sit up. You are much more likely to be lifting your legs up and down while doing lower ab exercises. Let’s look at some exercises showing you how to work your lower abs:
- Supine Legs Walks
These exercises are great for honing in on your lower abdominals. To start off, you need to lay flat on your back and put your hands underneath your buttocks. After you have correctly positioned your hands you need to lift your legs up to a vertical position while still having your back to the ground and flex your ab muscles. Then, lower one leg so your foot is a few inches off the ground and hold it for a few seconds. Return the leg to the vertical position and repeat with the other leg.
- Leg Lifts
This great lower ab exercise can be done in a few different starting positions depending on your strength and fitness level. Beginners will want to start out lying on the ground with their back to the floor and hands underneath their buttocks. Simply keep your legs straight and bring them up as far as you can while keeping them together. This targets the lower abs very effectively. For a more advanced version of this workout try doing the same motion while starting from a hanging position on a pull-up bar. This adds extra gravity to the exercise causing the muscles to have to work harder.
- Plank
Planking isn’t just an internet phenomenon – it’s a great way to work your lower abs and entire core. To get in the planking position, you must get one your hands and knees. With your knees still on the ground, bend your arms and support your upper body using your forearms. Next, extend your legs all the way out so only the end of your feet and your forearms are supporting your body weight. Hold this position with your stomach held in tight as long as you can.
