Six pack abs make a boy’s look even more attractive. There is no fixed time for making six-pack abs, it depends on body texture and strength, etc., but usually, six-pack abs can be made more attractive when you work on lower abs workout by, following a good diet chart and doing a few exercise exercises.
If you spend a few weeks at the gym working hard and eating a strict, healthy diet that keeps you in a calorie deficit every day, you will start to notice the result of a set of upper abs. At this point, you will be forgiven for making the assumption that the rest of your abs are ready to follow in a similar timeframe and start planning how you can best use your washboard six-pack in the next few weeks, Will if not daily.
Unfortunately, this is not normally how things go. The upper abs are always the first to show and they are also easy to aim for, as most common core exercises like crunches hit that area of your midfield. If you want to build a full six-pack, however, you need to plan your exercises to hit the lower abs workout to keep you in shape and diagonally as well. Alternatively, you can skip all the planning for us and use the three workouts below, all designed to ensure that you can make a full complement of ripping abs instead of just two-packs.
Lower Abs Workout | Best Exercises To Keep You Inshape
Workouts are designed to keep your abs under stress for a long time, so they are not going to be a fun ride, but the results will be worth it. The moves are similar during workouts, but they will hit the lower abs workout to keep you in shape and slant hits from slightly different angles, so incorporate them all into your program and make sure to practice in order, following the sets, reps, and the rest of the instructions, to get lower abs progress.
1. Mountain climber
Begin in a plank position, palms on the ground and arms straight out in front of you, right underneath your shoulders. Your legs should be extended in a straight line. Keeping your back flat and your arms in the same position throughout, quickly kick your right knee toward your chest, then jump it back to the ground as you simultaneously pull your left leg toward your chest. Repeat quickly as many times as possible.
Mountain climber is the best lower abs workout to keep you in shape. It’s done at a high speed and high repetition alternating between each leg. It is good for your whole core but focuses on the lower abs pain as you bring your knee up.
2. Reverse Crunch
The reverse crunch is more effective for your lower abs exercise than just the average crunch, reverse crunches are eligible to be part of your routine.
1. Lie on a flat bench, place your feet so that you bend 90 degrees to your knees and hips, and hold the bench behind your head for support.
2. Lift your pelvis off the bench until your feet point towards the ceiling.
3. Get your feet back to the starting position.
Range of motion:
Contract your lower abdomen to lift your pelvis up from the bench, raising your legs up until your feet point towards the ceiling.
The best lower abs workouts such as jogging and running are a combination of core building exercises and cardio. With equal control, bring your body back to the floor and repeat 10 times.
3. Flutter kicks
There are lots of variations that you can do. Try to point your toes and keep our leg straight when you do them. You can place your hands under your butt to raise your hips higher. This will help you uniquely when you are starting for the first time.
As you progress you can add bands from 5-10 pounds to your ankles. This is very effective for lower abs workout.
4. Ab Roller
They are many more but these should suffice. I don’t know where you are in your training. Start with 10 reps of each exercise for 3 sets. Increase reps to all the way 25 per set.
Then increase sets to 5 for 25. And keep on going up to 50 reps per set. Do planks for 30 seconds, 60 seconds and then to failure.
5. Incline Leg Raise
Incline benches are one of the most popular exercises for those looking to train lower abs workout. It is an alternative form of lying leg that helps to increase your body strength by putting more stress on your stomach and chest muscles than by raising a more flat bench leg.
How to do
- Incline leg raise, the position of your body, inclined at 45-degree angle, elevating your torso and keeping your knees straight.
2. Raise your legs at the hips and pull your thighs towards your chest, making your knees slightly bent.
3. Slowly bring your legs back to the starting position.
Range of motion: To maximize muscle contractions along the way, raise your knees as high as possible towards your chest. To maintain tension on the abs, do not lower your legs all the way or let your feet touch the floor
Benefits of the Incline bench leg raise
- It helps in toning, tightening, and defining your midsection.
- It not just targets your rectus abdominal but also strengthens and stabilizes the hip flexors.
- Straightening the knees increases resistance and thus dynamically involves your abdominal muscles.
6. Hanging Leg Raise
It’s one of the best abs exercises out there, but hardly anyone does it right. The hanging leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of apparatus, hang from a bar. It can be included for time or reps in the abs-focused portion of any workout.
How to do
1) Hold the chin-up bar with an overhand shoulder-width grip, and bend your knees slightly from the bar and keep the feet together.
2) Simultaneously bend your knees, raise your hips, and bend your lower back towards you as you raise your thighs towards your chest.
3) Stop when the front of your thighs reaches your chest, slowly bring your legs back to the starting position.
- A higher degree of difficulty than with the captain’s chair or parallel bars
- Build serious strength in the midsection and grip
- Can be performed anywhere that has a bar you can hang from
Vertical knee lifting is a core exercise that lets you diversify your abs workout while also taking it to a more advanced level. If you are after the elusive six-pack abs, then attaching the vertical knee can help you on your way. You can use it as part of core workouts or total body workouts.
Knee lifting is best performed on a dip/lift machine, but you can also suspend them between two parallel bars. The machine, found in most health clubs and sold for home use, includes a back pad that will help support you and keep you from drifting during exercise. It will also probably have pads on each of the parallel straps where your elbow and forearm can rest in a comfortable and stable position.
How to do
- Lie with your back on a flat bench with your hips bent at a 90-degree angle. Extend your legs into the air and grab a stable object for support.
- Draw-in your navel and contract your glutes.
- Raise your hips from the bench, press your feet towards the ceiling.
- Keeping your feet together raise your knees towards your chest
- Keep your feet backward until your heel almost touches the floor
- Raise your knees up until your thighs almost touch your belly. When you lower your legs, Slowly return to the starting position and repeat.
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