Having toned slim shaped belly is a dream of all. Shaped and curved belly give you an awesome figure and overall attractive posture. It gives you strength, stabilizes your body, makes you more flexible and improves your physical stamina. It’s a fact that Lower abs are very difficult to strengthen and tone because that is where our body stores most of its excess fat. So here are some of the best and very effective home-based Lower Ab Workouts for a toned shaped lower belly.
Harmful Effects of fat accumulation on lower abs
- It increases the risk of heart disease.
- Abdominal obesity creates blood lipid disorders.
- It also develops the cardiovascular disease.
- Lower abdomen fat is a symptom of Cushing’s syndrome.
- Excess of fat on the lower abdomen would create high fatty acid flux to the liver.
- Lower abdomen fat is known to affect a person’s insulin resistance.
- It also creates breathing problems due to exhaling high amount of carbon dioxide and inhaling less oxygen.
- A large area of lower abdomen raised the risk of dementia in the women.
- Excess fat on the lower abdomen can double the risk of dying prematurely.
1. Mountain climber, the best Lower Ab Workouts
Mountain climber abs exercise provides complete abdominal training. The mountain climber exercise burns fat, as well. It has been proved that this exercise strengthens the entire core. It also boosts the metabolism that burns fat. If you want to have strong, flat abs in a short time, you should include this bodyweight exercise in your routine. There are some variations as well for even faster and better results.
Before we know the Lower Ab Workouts, It is also necessary to know the side effect of fat accumulation on the lower belly. Along with spoiling lower belly it also has so many harms on your overall health.
2, Lying leg raise
Lying leg raise is great for your abs and the oblique. It helps in reducing fat from lower abs and building stronger abs, increase stability and strength, melt belly fat and tone your body. Leg raises completely isolates the rectus abdomens muscle which helps in toning your lower abs muscles. Lying leg raise target both lower and upper abdominal muscles. Also, know 7 days diet plan to lose weight.
It is one of the most effective Lower Ab Workouts. Scissors exercise targets the upper and lower abs together. These muscles must also enlist the oblique to maintain stability. It is an excellent challenge for your abs. It provides a stretch to your hamstrings (back of the thighs) and the hip muscle.
4. Dead bug
The dead bug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. The dead bug is a beginner-friendly movement that helps you grow accustomed to contra-lateral limb extension while keeping your core stable and protected. If performed correctly, the dead bug encourages the deep, stabilizing muscles of your lower back and lower abdomen. It prevents your back from twisting or arching during the exercise.
This exercise will improve side-to-side coordination that can effectively give you an athletic look. It can also improve deep core strength that can reduce the risk of low-back injury.
5. Reverse crunch
This exercise will activate your major abdominal muscles. It is effective on the external oblique on the sides of the abdomen. It is good for developing an appealing stomach musculature as well as strong and functional abs. A strong core is a basis for giving you sporty physique and maintaining your body balance and stability.
It strengthens the abdominal muscles which will prepare you not only for vigorous sporting activity but also for those active tasks around the home.It is good to include reverse crunch exercises in your routine so your core muscles are challenged in slightly different ways.
6. Straight leg raise
Straight leg raise exercise benefits include losing fat from lower abs fast and even strengthening muscles. It raise exercises strengthen your lower abdominal muscles. Leg raise exercises improve the flexibility of abdominal muscles. They also improve your posture since every Lower Ab Workouts adds support to your midsection.
7. Jack knife
Jack knife targets the muscles that cross the middle of your stomach and lower abs muscles. It is also effective for creating a six-packs look. It can also target the oblique on either side of the abdomen. Jackknife is a good exercise for losing the fat of inner thigh muscles. Even both the arms also get a solid workout if jack knife can be done in a right way.
8. Bird dog crunch
Bird Dog Crunch is a core body exercise that strengthens the lower back and abdomen muscles. It helps to maintain body balance and find stability. If you learn how to do Bird Dog Crunch you will have an exercise that helps teach and train your body to be stronger in the centre. It provides you with overall more strength and toned lower abs.
9. Bicycle crunch
One of the biggest advantages of doing the bicycle crunch exercise is that it helps to build a tone the rectus abdomen or the upper abdomen muscles that will give you a flat tummy when trained properly. This workout also activates the oblique giving strong oblique makes you look good in a number of ways.
This also supports the spinal column and reduces the risk of injuries and pain associated with the lower back and shoulders. As the exercise involves raising your legs, you are also engaging the transverse abdomens, which are the deep inner abs muscles that are hard to target.
The bicycle crunch exercise works all of your core muscles, including targeting the lower abs. Apart from working your abs, this exercise also helps you tone your thighs, both your hamstrings and quadriceps or quads.
10. Plank tuck
Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
11. Cross body mountain climbers
This is a core focused lower abs reducing variant of mountain climber followed by a core focused total body toning move. Irrespective of mountain climbers it involves cross torso rotation of legs. This combination will increase your calorie burn and help you tone the lower abs muscle. it is very beneficial for weight loss too.
12. Leg Reach With Rotation
This is a specific core defining exercise that recruits the transverse abdomens. A muscle that wraps around your stomach like a belt, acting like a corset pulling in your lower belly and supporting your lower back, rectus abdomens and the oblique. Do the legs reach with rotation than you can achieve and each time you practice you will get a better outlook of your lower abs.
Beside exercises what else can be done to get maximum benefits
- Avoid eating such foods which include added sugars.
- Eat protein rich food because it keeps you feels full for long time.
- Consume less carbohydrate as they can easily get stored in the belly part.
- Eat fiber rich foods because it takes time to digest.
- Regularly track your food consumption.
- Everyday drink 3 to 4 litres of water on regular interval of time.
- Avoid eating heavy meals.
Hope you like this article. If you know more about the exercises to lose lower abs then please write me in the comment box. Share your queries and suggestion with me. Don’t forget to check my Instagram page @beautifulyoutips for more beauty tips and more.