Nobody certainly likes to have lower belly fat. However, it is not possible to get your desired six-pack by only performing a lot of crunches. If one thing is sure, it is that you cannot pack a lot of extra weight if you want to get optimal results.
Lower abs workout are essential whether you are looking to bolster your core or you want to achieve the six-pack. If you are looking to target the lower abs, you might find it a bit tricky, and it is also difficult showing them off.
This is because it is in that area that your body stores excess fat. It is important to note that if you want to make these muscles pop, you will need to be seriously dedicated (it also boils down to the type of food you eat).
Your body can be lazy when you leave it, which is why if you have a weak core, the other parts of your body would have to bear the burden. If you don’t work the lower abs enough, then your hips and back will end up suffering the consequences.
Research has shown that because of our innovative way of living life, there is a more significant number of people that are more likely to experience a forward tilt of the pelvic; this involves the forward rotation of your pelvic, which will make your spine curve.
If you want to return your pelvis to its neutral position, you will need to strengthen your core, which will also help enhance your posture. It is essential because your dynamic posture directly impacts your performance as an athlete.
So, if you want to produce the required power with your lower and upper body, you will need your spine and pelvis to have optimal stability. You can achieve this stability when your glutes and core muscles are rigid and fully functional.
These are the best lower abs workouts for you to try out;
Heel Tap Crunch
This is an exercise that mainly focuses on your lower abs, hip flexors, and obliques. If you want to make this exercise easier or harder, you can alter the distance between your glutes and your heels.
You don’t need to focus on your speed as it is more important that you know how to control your movement.
How to perform:
- Start by lying on your back and positioning your heels close to your glutes.
- Then you steady your core, raise your shoulders off the floor and proceed to touch your left heel with your left hand, and then your right heel with your right hand. This counts as one rep. You can choose to start with anyone first.
Mountain climber
This is an exercise that works your lower abs, but you can make it more effective by performing it in a controlled and slow motion.
You need to make sure your spine and hips are as level and still as possible while performing this exercise; it is helpful to imagine that you are trying to balance a glass of water on your back.
How to perform:
- Mount your position on your mat as if you are in a sprinter’s blocks, keep one foot back and the other one under your weight, while making sure that your leg is straight.
- Ensure you stack your shoulders and make them align with your hands that are positioned on your mat, while your body’s position should be a neutral plank all the time. Then you interchange your foot positions.
Side plank
While a side plank is excellent for your transverse abdominal obliques and muscles, it has been found to work your quads, hamstrings, and glutes. You can make this exercise more challenging by lifting your upper arm or leg.
How to perform:
- Start by lying on your right side and ensure that your knees are not bent at all. Then you bolster the upper part of your body so that its weight is taken on by your forearm.
- Steady your core, then lift your hips till your body forms a 180-degree angle. Maintain this position and keep taking deep breaths. Then, switch over to your other side and repeat the process.
Reverse crunch
This is an exercise that focuses on your rectus abdominis, which is the muscle that runs down your abdomen. If you want to get your six-pack fired up, then you can add a cable machine or resistance bands.
How to perform:
- Start by lying on your back while keeping your arms at your sides and on your mat, ensure your palms are facing down.
- Then you bend your knees and contract your abs to move them closer to your chest. While they are rising, spin your pelvis to raise your hips.
- Then you tighten at the top before lowering your thighs slowly until they form a 90-degree angle with your mat.
Oblique crunch
This exercise aims at strengthening your core muscles and most especially your obliques. If you want to make it more challenging, raise your legs off the ground a bit during the time frame before you switch sides.
How to perform:
- Start by lying down with your back and your feet flat on the mat and your knees bent. Place your right hand behind your head, your left palm should be down and form a 90-degree angle with your torso, and your elbows flared out.
- Then you start contracting your abs which would help raise your shoulders from the mat and then turn your body so that your right elbow is moved closer to your left knee. Then lower slowly and do all the reps from the top before you switch sides.
Front leg raise
Do you feel like your back is arching? If you want to reduce the strain on your lower back and continue working your lower abs, you can do this one leg at a time, and then keep the other one in a 90-degree angle.
If you want to add more resistance, each time at the top of the motion, you can raise your glutes off the floor, or you can hold a Swiss ball between your ankles.
How to perform:
- Start by lying with your back on a bench and keep your leg stretched out in front of you off the end. Then with the use of your hands, steady yourself by holding on to the bench.
- Put your hands by the sides and hold on to the bench or place them under your glutes with your palms down.
- Ensure that your legs are as straight as possible, then exhale and lift them until they form a 90-degree angle with the floor. Then slowly return to the initial position.
Medicine ball jackknife
This is a very effective exercise as you will be able to feel the burn immediately. While it mainly focuses on working the rectus abdominis, it also works about 11 other muscles in your body.
If you want to take things to the next level, you can take your feet off the ground before each rep.
How to perform:
- Start by taking a medicine ball. Then you lie down on your back while holding the ball over your head. You should ensure that your legs and arms are extended with your feet and hands raised above the floor.
- Then you start the exercise by raising your legs and torso simultaneously to touch the medicine ball with your feet. Then to complete one rep, you slowly lower back to the floor.
Benefits of these workouts
Not just for looks
Working your abs don’t just give you the six-pack, it is also vital for your balance, respiratory stability functions like breathing, support of the spine, and posture.
If you build endurance and strength in these muscles, you will notice benefits like reduced back pain, improve stability and balance, improved posture, and better respiratory functionality.
Reduced lower back pain
It is a well-known fact that most people now experience lower back aid, and most often, this is caused by weak abdominal muscles. You can experience chronic lower back pain if you do not exercise your lower back muscles.
This is because they can become rigid in the joint areas. When you opt to perform abs workouts, they work your spine and back muscles, which will make them less rigid and more flexible, resulting in reduced lower back pain.
Doing these workouts would also enhance your body posture when standing, sitting, or walking, which would make you less susceptible to having back pain linked with poor posture.
Better stability and posture
It has been established that abs workouts focus on your abdominal muscles, which are essential for balance and posture. If you constantly engage in sports, then you need stability. Stability is also essential for older adults that tend to slip and tumble constantly.
These abs workouts are effective when it comes to strengthening the muscles surrounding your spine, and they also enhance your posture because your body weight is adequately distributed.
If you want to maintain good health and increased confidence for your spine, you need to have a good posture. All these workouts are vital for your posture, stability, and balance.
