5 EXERCISES FOR THE LOWER ABDOMINALS TO DO AT HOME

| September 3, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to achieving a strong and defined core, targeting the lower abdominals is key. While it may seem challenging to work on this specific area, there are several effective exercises that you can do at home to strengthen and tone your lower abs.

In this article, we will explore a variety of exercises that specifically target the lower abdominals, helping you achieve a sculpted and strong core from the comfort of your own home.

Reverse crunches

  • Lie on your back on a mat.
  • Bend your legs leaving them at 90 degrees to the ground.
  • Pull your knees in toward you, bringing them as close to your chest as possible.
  • Return carefully to the starting position.
  • Perform 3 sets of 15 repetitions.

Planks

  • Lie on your stomach with your forearms and toes on the floor.
  • Tighten your abdomen to stabilize your body and keep your torso aligned.
  • It is important that you do not raise or drop your hips, so that the exercise does not lose effectiveness.
  • Hold this position for at least 30 seconds and do 3 series.

Leg raises

  • Lie down with your legs extended and your hands behind your neck on a mat.
  • Stretch your abdominal area and lift one leg until it is perfectly perpendicular to your trunk. Then repeat the procedure with the other leg.
  • Lower the first raised leg down, and then do the same with the other leg.
  • Do 3 series of 15 repetitions.

Bicycle

  • Lie on your back with your hands behind and to the sides of your head.
  • Raise your head slightly and extend your legs.
  • Squeeze your abdomen and bend your left knee, bringing your right elbow slightly toward your knee.
  • Return to the starting position, bending your right knee and bringing your left elbow in toward it.
  • Perform 3 series of 20 repetitions.

Glute bridge

  • Lie on your back on a mat.
  • Bend your knees and extend your arms.
  • Squeeze your belly and buttocks to raise your hips to form a straight line from knees to shoulders.
  • Hold the posture for a few seconds and slowly return to the starting position.
  • Perform 3 sets of 15 repetitions.