How to exercise the lower abdominal muscles? There are many exercise methods. Among the exercise methods, some methods are very good, and some methods are not as good as others. However, these methods all have a lot to pay attention to. What about the lower abdominal muscles? Some people still know what the exercise method is. So, what are the exercises for lower abdominal muscles? Let’s take a look below!
Method 1
Lie with your back flat on the ground or a bench. Place your hands on either side of your hips when on the ground and behind your head when lying on a bench. Tense your abdominal muscles, contract your lower abdominal muscles, and lift your legs until they are 100% perpendicular to the ground and at a 90° angle.
Straighten your legs and keep them vertical for 5 seconds, then slowly lower your legs while keeping your back lightly against the ground or a bench. Then quickly return your legs to a vertical position. Once you can handle 15 repetitions with ease, place a lighter dumbbell between your feet or ask a friend to apply some pressure to make the movement more difficult.
Method 2
Lie flat on the mat and relax your arms so that they are parallel to each other on the floor, palms down. Gently relax your hands without using them to support the floor. Lift your legs from the floor into a position with your knees bent.
Move slowly, in a balanced, controlled manner, using the strength of your lower abdominal muscles to bring your knees closer to your chest so that your butt is slightly off the ground. Slow tempo is important because the muscles are being worked in long bursts of tension rather than high repetitions. The idea is to keep your muscles contracted. Slowly return to starting position and repeat. At the beginning, a group of 10 can be used.
Method 3
Use a drop bench, locking yourself into position at the top with your feet at the top. Place your hands on either side of your head without locking your fingers. Slowly lift your body while you contract your abdomen. To tighten up, bring your elbows to the sides of your thighs. At the top of the movement, flex your abs for one count and then slowly lower your body back to the starting position.
Be sure to maintain at least two inches of space between your back and bench at the bottom of the movement. Additionally, for increased muscle building, hold a weighted plate on your chest to add resistance.