ABS! Those little squares so desired by many and by many, the abs are the muscles that most want to tone, although at the same time, they are the most difficult to mark.
If you are looking to mark the lower abdomen, you are in the correct article, it is the lower area that can give us more "problems", since it is in an area that is somewhat more complicated than another group of muscles in the body.
The exercises that we will tell you below are ideal to do at home, so you will not have to move to any gym or space to perform them. Just making a little space in a room or in your living room will be more than enough.
The lower abs, those found in the lower abdomen, they are located below the obligo and it is possible to strengthen them without leaving home.
Best exercises to mark the lower abdomen at home
To achieve the best results, a series of steps must be followed.
Step 1:
The first thing we have to do is understand that If the person that you are going to do the exercises If you are seriously overweight, exercises will not be effective and results will not be achieved. So we advise that to achieve the ultimate goal of achieving a marked lower abdomen, the first thing is to lose weight and reduce that layer of fat that surrounds the muscles involved before trying to define them.
That is, cardiovascular exercises that allow fat loss will have to be included first.
Step 2:
One way to stimulate this fat loss and achieve a good, well-muscled lower abdomen will be to accompany exercise with a good diet. You should eat healthy every day, we must reduce the consumption of refined sugar, alcohol and the intake of saturated fat. Instead, we will have to increase your intake of good-quality vegetables, protein, and carbohydrates, that is to say, the complexes since they help us to feel satiated.
On the other hand, do not forget the consumption of healthy fats, monounsaturated fats that will help you regulate your weight and better keep your abdominal area fat-free.
Step 3:
Once the first two steps were known, we began to focus on exercises for the abdomen. You can start with sets of 12 reps and then add more reps.
Classic abs
They are one of the best exercises you can do to achieve your goal. Once lying down, you can place your knees bent and your hands behind your head. Inhale while lying down, then when exhaling raise the trunk to the knees.
Then return to the starting position. This movement is the most popular to get started in the routine of doing sit-ups, the simplest and the one that provides great benefits.
4-stroke lift
It is a little more intense than the previous exercise and it gives good results. Once you are lying on the floor, with your legs extended and your back straight, raise one leg until it is perpendicular to your trunk. Raise the other without lowering the one above and begin to lower each leg very slowly until you reach the starting position.
Pelvic lift off the floor
This exercise is another that you can add to your routine to achieve a strong lower abdomen, it will help you define that part of your belly and equalize it. To do this, lie on the floor with your legs bent and your arms resting on the floor, next to your body. Bring your knees up to your chest, lift your feet off the ground and lift your hips slightly, then slowly lower yourself back to the starting position. Ideally, your lower back should not touch the ground.
Leg lift
Another of the star exercises highly recommended to achieve your goal. Once on the floor, with the spine challenged and the legs slightly bent, place the palms of your hands under the buttocks. Contract your abdomen and lift both legs off the ground, but not vertical.
Hold this position and lower your legs.
Bicycle abs
This type of abs, They are ideal for marking the lower abdomen area. The lower abs can be worked by lying on the floor and putting your hands behind your head. Bend your knees at a 45º angle, raise both legs and bring your torso towards one of your bent knees while stretching the other.
The knee should be stretched as far as possible towards the elbow on the opposite side of your body. Repeat the movement, but now taking the trunk to the opposite side and the leg that was stretched should now be bent.
Do not force your hair or neck, this could injure you.
Side plank with leg raise
Other exercises that you can point to your list, is to perform the side plank with leg liftTo do this exercise you must lie on the floor on one side, for example, the right, support the upper part of your body with your forearm on the same side. Take care that the elbow is in line with the shoulder, while the right leg supports the rest of your body.
Raise your left leg, hold the movement for about three seconds, and then lower your leg to restart the movement. Once you finish 12 or 15 reps, do the movement on the other side.
V-Crunches
These V-crunches are also a method that you can use to prepare your lower abdomen and strengthen it. These sit-ups have to be done once on the floor, you have to lie down with your body straight and your legs extended.
You must pick up a ball or an object, hold it above your head, then lift the winch while doing the same with your legs. The exercise is called V-crunches because the body has to stay in that position.
Various tips
Remember that the important thing about this type of training is the quality of the movements. This variety of exercises helps the body begin to build more strength in the lower abs. You can apply this routine three times a week, Choose three or four movements that you can do without problems and alternate with others for best results.