Strengthening your abdominal muscles is essential if you want to lose belly fat or develop abs.
It is important to exercise all the abdominal muscles, including the muscles in the lower abdomen, for optimal health and a better appearance.
Exercises for a flat stomach can help you in reducing the pain in the spine, and strengthening the abdominal muscles can also help people who play sports or want a toned and defined stomach.
Exercises for the Lower Abdomen
Below we bring you the best exercises for the lower abdomen that are ideal for a flat stomach in women.
These lower abdominal exercises are great if you want a flatter or toned stomach, and you can do them at home in your free time without any special equipment.
Of course, it is important to point out that if you want to achieve visible results, the exercises must be performed regularly over a longer period of time.
Exercise no. 1
Lie on your back and put your hands behind your head. Raise your legs and bend them at the knee at a 90° angle.
Bring your right knee to your left elbow, and extend your left leg in the air.
Without lowering your legs to the floor, repeat the exercise with the other leg – bring your left knee to your right elbow, and extend your right leg.
Repeat the exercise 10 times with each leg.
Exercise no. 2
One of the exercises that is very useful for strengthening the abdominal muscles is the so-called plank.
Get into a four-legged position.
Slowly lower yourself into a position where your elbows and toes are pressed against the floor.
The rest of the body should be in the air, the head above the hands, and the spine should be straight.
Stay in this position for 30-60 seconds (or as long as you can).
Exercise no. 3
Lie on your back and stretch out your arms.
Tighten your abdominal muscles and slightly raise your legs in the air.
If you can, raise them to a 90° angle and stay in that position for a few seconds, then slowly lower them.
Without touching the floor with your feet, repeat the exercise 10 times.
A variation on this exercise is to raise the pelvis in the air when the legs reach the 90° position.
Exercise no. 4
Get into a push-up position with your hands and feet shoulder-width apart.
Your body should be in a straight line from your shoulders to your ankles.
Bring your right knee to your left elbow.
Return the leg to the original position, then repeat bringing the left knee to the right elbow.
Repeat 10 times with each leg.
Exercise no. 5
Sit on the floor so that your knees are bent and your feet touch the floor.
Lean back slightly with your back (approximately at an angle of 45° from the floor).
Bring your knees to your chest, arms extended in front of you, and calves parallel to the floor.
In this position, stretch your legs in front of you, then bring them back towards your chest.
Repeat 10 times.
Exercise no. 6
Lie on your back and put your hands under your buttocks or behind your head.
Raise your legs and stretch them in the air.
Cross your right leg over your left leg.
Without pausing, cross your left foot over your right.
Repeat 10 times with each leg without touching the floor.
It is enough to set aside about 15 minutes a day for exercise, 4-5 times a week.
If you are persistent enough, after some time the results will be visible.
blogpay
Total Comments: 0