Lower Abdominal Exercises
For a complete work out on abs, you should follow both an upper and a lower abdominal exercising pattern. Both types of exercises can be performed without or with weights. Here is a look at some of the best lower abdominal exercises. You can do these in the comfort of your home. But also remember that merely doing abdominal exercises will not suffice. You will have to perform aerobic exercises as well, which are a great way to burn off excess calories. Besides exercising, a healthy diet will help you in your efforts to lose stomach fat. Here is a look at three effective lower abdominal exercises.
Leg rolls + circles
In legs rolls + circles, you lie on your back with your hands placed beneath your lower back. Then you kick your legs in the air in a ‘rolling’ motion. For the leg circles, bend your legs at a forty five degree angle and move your legs in a circular motion first clockwise and then anticlockwise. Perform one set of ten rolls and ten circles.
Reverse crunch
Another great work out on abs is the reverse crunch. Lie on your back with your hands placed beneath your lower back. Lift your legs vertically in the air and then bend them at the knees such that they are parallel to the ground. Contract/tighten your lower abs and move your legs slowly till your soles are slightly above the ground. Stay in this contracted position for three seconds. Now, with your feet on the ground, bring your knees to your chest and again contract/tighten your abs.
Hip lifts
This is one of the most basic lower abdominal exercises and an effective work out on abs. Lie with your back on the floor with your hands placed at the sides. Slightly flex your knees with your feet just touching the ground. With your feet together, raise both legs slowly, curling them upwards. Return to the initial position by lowering your legs slowly.
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