Lower abdominal exercises
The abdominal muscles are probably the part of the human body for which there are the most exercises. It’s not all by chance. The stomach and core muscles are the foundation from which the human body’s movement is driven.
The first thing you should know is that your abdominal muscles are muscles like any other. Therefore, you should be aware that your abdominal muscles require rest after every workout. Daily exercise in this region will only lead to overtraining, which will permanently prevent you from achieving the desired effect.
So when you’re trying to shape your abdominal muscles, the first thing you need to know is that the best formula for success is:
Diet + Abdominal exercises + Cardio exercises = Dream abs.
Therefore, your abdominal muscles won’t come from training alone. This segment of the human body is naturally more susceptible to fat accumulation. You should know that abdominal training alone won’t give you the results you expect.
Diet is a huge part of success, especially for this area of the body. So be persistent and perseverant and do your belly workout right. Give your body enough time to recover and remember that success requires discipline and time.
Also, according to the previous formula, you will have realized that to get the desired abs , you cannot limit yourself to doing exercises, but also include cardio (running, cycling, jumping rope, etc.).
What everyone asks before starting a workout is related to the number of exercises to do or the time to dedicate to cardio exercises (an hour or several minutes). This generally depends on personal abilities, but there are several rules to follow to achieve the expected results.
Core muscles should be exercised throughout the day. Because when it comes to achieving results as quickly as possible, one day you should work on your lower and upper body, and the next day you should work on your sides.
Take care of your diet before and after training, because before training the focus is on sufficient energy for the body, and after training the focus is on sufficient protein to build muscle.
You shouldn’t stop working your abdominal muscles even on days when they are sore. The abdominal muscles are extremely resilient, so continue exercising even when you experience pain, as it then has the strongest effect. However, to avoid injury, adjust or stop when the pain becomes too severe.
1. Knee to elbow plank
First, start in a traditional plank position with your forearms on the floor and your body perfectly straight.
Then, bring your left knee toward your left elbow, then return to the plank position. Repeat, bringing your right knee toward your right elbow.
Do 15 repetitions.
2. Leg lifts
ie on the floor with both legs vertical, as if you were against a wall.
lace your arms extended on the floor and place your hands under your glutes. Now slowly lower your right leg and bring it as close to the floor as possible, but without touching it. Then slowly raise it back to the starting position.
Do the same with your left leg. This is one repetition.
Do 15 repetitions.
3. V-shaped abs
First, lie on the floor. Then, extend your arms above your head. This is the starting position.
Next, stand up, extending your arms straight toward your legs, which you also raise straight.
The idea is to lean back on your glutes, trying to touch (or get as close as possible) your feet with your hands. Then, inhale as you return to the starting position.
You should repeat this between 15 and 25 times.
4. Windshield wipers
Lie on the floor and extend your arms out to the sides.
Raise your legs until they form a 90-degree angle.
With the help of your arms, move both legs to the right side and then to the opposite side.
Repeat this 15 to 25 times.
5. Plank buttocks up
The starting position is lying with your stomach down, then bend your elbows at a 90-degree angle. Keeping your body flat, support it on your forearms and toes. This is the typical plank position.
Keep your abs engaged, pull your stomach in, and your glutes up. Continue breathing. Your elbows should be under your shoulders throughout the exercise.
Return to the starting plank position. This is one repetition.
You should repeat it 15 to 25 times.
6. Abs with cut
Start by lying on the floor with your legs elevated and your arms above your head and breathe deeply.
As you exhale, lift your head and shoulders off the floor. As you stand up, open your legs so your arms are between them (cut).
Repeat this movement for 1 minute.
7. Elbow-knee side plank
Get into a side plank position. Rest on the floor with your right forearm and right foot.
Bend your leg and arm, trying to touch your knee and elbow.
Return to the starting plank position. This is one repetition.
You should repeat this 15 to 25 times on each side.
