5 Best Lower Ab Exercises for Women

 

Ah, the Abs… Women are typically obsessed with training them, and for good reason. Not only is a strong core the foundation for a waistline that looks great, but it is an important part of back health, and for women who work desk jobs, or have had several children, it’s important to rebuild those valuable muscles for the sake of good pelvic health, and to avoid “mommy tummy”.
The lower abs consist of the lower part of the rectus abdominus, a strip of muscle that runs down the front of the torso, from under the rib cage to the pubic bone. The transverse abdominus runs across the torso. In order to maximize the activation of your lower abs, it’s important to think about these muscles.

While knowing the importance of training these muscles is a great start, the next step is to know how to train them. You can find ab exercises pretty much anywhere, but they may or may not be effective. Let’s take a look at 5 of the best exercises for the lower abs.

Mountain Climbers
This exercise not only trains your lower abs, but it also raises your heart rate too.
Get on your hands and toes in a full plank position, with your body in a straight line from your head to your heels. Draw your right knee towards your chest. Quickly step or hop your foot back and then draw your left knee towards your chest, keeping your hips level with your head at all times. Exhale as you draw each knee towards your chest. Repeat for the desired number of repetitions.

mountain-climbers

Reverse Crunches
This classic ab exercise is an all time favorite because it works!
Lie on your back with your feet flat on the floor and your knees bent. Bring both knees to your chest simultaneously and lift your lower back off the floor, exhaling and drawing your belly button in as you lift your knees up towards the ceiling. Slowly lower your knees towards the starting position and repeat the exercise for your desired number of repetitions.

reversecrunches

Scissors                                                                                                                                                               Lie on your back with your navel drawn in towards your spine and your head resting on the floor. Lift your both feet off the floor at the same time and move them out to the side then criss-cross them over and under while keeping your legs as straight as possible. Repeat for repetitions. Tip; to make this exercise more challenging, Keep your feet just a couple of inches above the floor. To make this exercise easier, just keep your legs higher up off the ground – your lower back should not come off the floor during the exercise.
Your lower abs will be exhausted!

Bicycle Crunches
This exercise is a great multi-taskerStart out by lying on your back, with your knees bent and hands gently behind your head, with your elbows wide. Draw your belly button towards your spine with and bring your right elbow and left knee towards your chest at the same time – be careful that you let your abs do the work instead of pulling on your neck with your hands. Change sides and repeat for repetitions. If you’d like to really hit your lower abs, then keep your feet close to the ground. Also, be sure to keep both sides of your lower back glued to the floor at all times.

Dolphin Plank
Your whole body will feel the burn during this exercise!
This exercise begins by having you start out in an elbow plank position, with your body aligned in a straight line from your head to your heals. Engage your abs and exhale as you pike your hips in the air, creating an upside-down “v” shape. Inhale as you lower your hips back to start. Repeat this exercise for your desired number of repetitions.

So, there you have it! Here are some of the most-effective, tried and true exercises that will shape and sculpt your lower abs and give you a stronger core. These exercises will save you time and hassle by training every area of your abs, but emphasizing your lower abdominal region. Best of all, the don’t involve any extra equipment, so they can be done almost anywhere! Be sure to set goals and record your progress to stay on track.

 

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