5 Ways to Model the Lower Abdomen

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5 Ways to Model the Lower Abdomen
5 Ways to Model the Lower Abdomen
Anonim

Most people have difficulty developing the muscles in their lower abdomen. Although there are several exercises that work the region, the quality of the training is the most important aspect of all. Do slow reps and focus on using the right muscles. To see results, also incorporate aerobic exercise into your routine to burn fat. If necessary, make some dietary changes to reduce the amount of harmful fats, sugar and simple carbohydrates you eat. Finally, consult a doctor for more tips before making any drastic adjustments to your daily life.

Steps

Method 1 of 5: Doing the Reverse Abdominal Crunch

Build Lower Abs Step 1

Step 1. Lie on your back and bend your knees

Turn your palms down and place your feet on the floor. Then stretch and spread your arms to support your weight.

Lie down on a mat or exercise mat to cushion your head, back, and hips

Step 2. Raise your legs until your knees touch your chest

Exhale as you contract your abdomen and lift your legs. Bring your knees closer to your chest until they are above your hips.

  • Let your knees be bent 90° and hold your thighs to form a straight line perpendicular to the floor.
  • Use your arms for balance, but put all your strength into your abdomen.

Step 3. Lift your hips and lower back off the floor

Inhale once and exhale slowly as you lift your hips and spine off the floor. Bring your knees to your head and your hips and pelvis to your rib cage - all without taking your knees off the 90° angle.

  • Rest your head and shoulders on the floor for reverse crunches.
  • Stay in this position for a second or two.

Step 4. Rest your hips on the floor calmly

Inhale slowly as you bring your spine and hips closer to the mat. Lower your legs until your knees are directly above your hips, still bent 90°.

  • Let your knees be bent 90° and above your hips when returning to the starting position so as not to injure your back. Also, don't pass them at that point or put your feet on the floor between reps.
  • Only lower your feet when you've finished a set.

Step 5. Do three sets of 12 crunches

From the starting position (knees bent and just above the hips), lift your hips and do another reverse crunch. Then go back to the beginning and repeat 12 times to complete a set. Finally, slowly lower your feet to the ground when you're done.

  • Do a total of three sets, with rests of 30 seconds to one minute between each set.
  • If you are inexperienced, do one set of ten reps or two sets of five reps.

Method 2 of 5: Doing the Abdominal Bike

Build Lower Abs Step 6

Step 1. Lie on your back, knees bent and feet flat on the floor

Place your fingertips behind your ears or cross your arms over your chest. When doing the exercise, do not put force on your head and neck.

Step 2. Raise your knees until your thighs are 90° to your hips

Do not straighten your legs in this movement. Your thighs must form a perpendicular line with the floor.

Step 3. Raise your torso, bring your right knee closer to your chest and straighten your left leg

Inhale once and exhale slowly as you lift your head and shoulders and move your legs in a simultaneous movement. Your torso should go up a little, your right knee should come closer to your chest, and your left leg should be straight.

  • Straighten your left leg, but don't lock your knee - just bend it slightly.
  • Straighten your back and don't round your shoulders and spine at this time.

Step 4. Rotate your torso to bring your left elbow closer to your right knee

As you lift your head and shoulders, rotate your torso to the right in a continuous, fluid motion. Don't worry if you can't touch your right knee with your elbow; bring them as close as possible.

Continue exhaling during the spin and stay in this position for a second or two

Step 5. Straighten your right leg, bend your left knee and rotate your torso to the left

Inhale as you spin back to the middle. Then exhale slowly and repeat the movement on the left side. Straighten your right leg, bring your left knee closer to your chest, and rotate your torso to bring your elbow on one side and your knee on the other.

Step 6. Do two sets of ten reps on each side

Do ten reps per side to complete one set; then lower your torso and feet little by little. Rest for 30 seconds to a minute and then do another set.

If you are inexperienced, do one set of ten reps or two sets of five reps on each side

Method 3 of 5: Doing the leg lifts and flutter kicks

Build Lower Abs Step 12

Step 1. Lie on your back with your legs straight

You can keep your hands at your sides or place them under your buttocks with your palms facing down. The second option is easier for those just starting out.

You can do the leg lift on a bench to increase the range of motion and make the exercise more difficult

Step 2. Slowly lift your legs until they are 90° to the floor

Contract your abdomen and don't arch your lower back. Inhale once and exhale slowly as you lift your legs until they are almost vertical. Let your knees be bent and relaxed.

  • Inhale as you keep your legs upright for a second or two.
  • Consult a physician before doing the two-legged lift if you have a history of back problems. If necessary, bend your knees to 90° and lift only one leg at a time.

Step 3. Slowly lower your legs until they almost touch the floor

Breathe out slowly as you lower them. Let them hang lightly like this for a second or two; then inhale and exhale to bring them back upright.

This movement can cause an injury if you are inexperienced or have a history of back problems. See a doctor and, if necessary, lift one leg at a time or just do the reverse crunches

Step 4. Do three sets of 15 reps

Rest your legs on the floor after a set; rest for 30 seconds to one minute between each set and repeat the process three times.

Do a set of ten or two sets of five lifts (if you have no experience)

Step 5. Increase workout variety with flutter kicks

You can do this exercise when your legs are suspended. Lower them until they almost touch the ground, do six flutter kicks and raise them up again.

Method 4 of 5: Building a Safe and Effective Workout

Build Lower Abs Step 17

Step 1. Consult a physician before adopting a new workout

Talk to a professional before training if you are not used to physical activity or if you have a history of back problems. Ask for tips regarding exercises and possible adaptations according to your case.

After receiving your doctor's directions, start slowly and gradually increase your sets and reps

Make Hips Smaller Step 2

Step 2. Warm up for five to ten minutes before training

Warming up stimulates circulation and reduces the risk of injury and injury. Walk, jog, or do jumping jacks or other aerobic activity that increases your heart rate. Repeat this process for five to ten minutes or until you start to sweat.

Build Lower Abs Step 19

Step 3. Do the abdominal exercises three to five times a week

Repeat the workout up to five times a week to optimize results. Unlike other muscle groups, the abdomen is not as susceptible to injury; so you can train him more often. Only learn to adopt the correct postures and don't do anything if you are in pain.

Step 4. Concentrate on working your lower abdomen when training

It's about quality, not quantity. The abdomen works like a single muscle - and the impact on the region will likely be less if you do fast reps. With that in mind, do better, slower reps and focus on your lower muscles.

Step 5. Stretch the bridge after training

It also helps to reduce your risk of getting injured. To bridge, lie on your back with your knees bent and your feet flat on the floor, as well as with your hands at your sides and your palms facing down. Then lift your hips, buttocks and lower back off the floor - until your shoulders are diagonally across your knees.

Stay in this position for five to ten seconds. Then go back to normal and repeat the exercise two or three times

Method 5 of 5: Burning Belly Fat

Step 1. Incorporate interval workouts into your workout to burn fat

You won't notice results if you don't reduce your overall fat level. Unfortunately, you can't work directly on the fat deposits in a single part of the body; that's why you have to train to burn general fats.

  • Always try to train for 30 to 60 minutes a day. Take a light walk for five to ten minutes; run for 15 to 20 and then go back to walking for another five to ten. You can also go cycling, swimming and canoeing.
  • Consult a physician before adopting a moderate or high intensity aerobic workout.
Build Lower Abs Step 23

Step 2. Limit your intake of sugars, fats and simple carbohydrates

You must also eat well to see results. Avoid drinking sodas and other drinks with a lot of sugar (including juice), sweets, savory snacks and refined cereals such as French bread, rice and pasta.

You can also talk to your doctor and ask for tips on changing your diet if you are concerned about your diet

Build Lower Abs Step 24

Step 3. Consume fruits, vegetables, vegetables and whole grains

The healthiest cereals are wholegrain rice, bread and pasta. Also eat fruits, vegetables and legumes, including citrus fruits, apples, bananas, grapes and berries, leafy and the like.

  • You can maximize your nutrient intake by consuming a variety of fruits and vegetables.
  • The ideal daily amounts depend on the person's age, sex and activity level. Do an internet search if you have any questions.
Build Lower Abs Step 25

Step 4. Consume products from lean protein sources rather than high-fat meats

Swap fatty beef and pork for chicken (boneless and skinless) and seafood. Consume unsalted nuts or 1 tablespoon peanut butter with a fruit or vegetable or whole grain crackers. Finally, you can also start eating low-fat dairy products for protein.

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