How to exercise the lower abdominal muscles? There are many exercises, and the exercise effect of each action is also good. However, some people do not know how to exercise the lower abdominal muscles. What are they? Some people still know how to exercise. So, what are the methods to exercise the lower abdominal muscles? Let’s take a look at the methods below!
Improve hip circumference
With your hands at your sides and the back of your knees beginning to bend, kick your feet two inches off the ground. Bring your pelvis and your knees toward your chest, contract your abs, and hold for a two-second count. Return to starting position and repeat until failure.
Decline sit-ups
Using a drop bench, lock yourself in position 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. Also, for added muscle building, hold a weighted plate on your chest to add resistance.
Lying on your back and raising your legs
Start by lying flat on your back, place your hands on both sides of your body, relax your shoulders, feel your lower abdomen tighten, and lift your legs. You can also choose to lift your upper body, tighten your abdomen, press your lower back tightly underneath, straighten your arms or place them in front of your chest, and then perform leg raising exercises.
Roman chair leg lift
Fix your body very stably on the hanging leg raising machine. It is required to hold the handle tightly with both hands, the upper body is pressed against the backrest, the eyes are straight ahead, the abdomen is raised and the chest is raised, the legs are brought together and vertically downward, and the tops of the feet are straight. Quickly lift your legs to a position level with the ground, stay for 1-2 seconds, and then slowly lower them to the original position. Be sure to rise quickly and return slowly to keep the abdominal muscles Exercise is more effective in a tense state. and then againRepeat.
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