Exercises For The Lower Abdomen Without Equipment

Exercises For The Lower Abdomen Without Equipment

Defining the lower abdomen may seem impossible to achieve. Some of this is because we store fat in our lower belly more easily than in our upper stomach. But even if you are very thin, it is common to see a good definition in the upper abdominals, and very little in the lower part. The problem is that most abdominal exercises only hit the upper abdominals, leaving the lower abdominals underdeveloped. The good news is that while doing strategic exercise, you can strengthen and tone lower abdominals.

Bicycle Crunches

The American Council on Exercise decided it was time to find out what exercise works on your abs, and what a waste of time. So he commissioned a study and published the results in the May-June 2001 issue of "ACE fitness Matters." The study showed that bicycle abdominals were the best exercise, activating two and a half times more abdominal muscle than traditional abdominals and beat most abdominal exercises that require equipment by far. To do a bicycle abdominal, lie on your back. Lift the upper part of the body in an abdominal position. Raise your legs, bent at the knee, and move them from the inside out almost as if you were pedaling a bicycle. Turn the upper torso so that you twist each shoulder towards the opposite knee. The swinging movement really makes the lower part of the abdomen work.

Reverse Abdominals

The problem with a lot of lower abdominal exercises, or at least how they are usually done, is that they tend to tire the flexors of the hip long before the lower abdominals wear out. To perform a reverse abdominal that will really strengthen your lower abs, you have to bend your knees to a 90 degree angle, and never let them fall beyond the point where the shins are parallel to the ground. In this way, the front hip flexors are not struggling to support the legs. Place the palms of your hands on the floor at the sides to maintain balance. Pull back the middle to high back and contract the stomach. The torso should be similar to an abdominal one, but with the shoulders on the floor instead of the feet. Squeeze hard on top, and then let your butt touch the ground again.

Run

Have you noticed that runners have very flat stomachs? It is not only because they are skinny, but it is because the operation accumulates to the lower abdominals, like almost no other exercise.In fact, a study published in the December 2009 edition of "Applied Physiology, Nutrition and Metabolism", concludes that the active execution of the abdominals enough to be considered a trunk exercise. So running will not only make the abdominal muscles more visible, but it tones and strengthens them.

Video Tutorial: 5 Minute Lower Ab Workout!.


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