Lower abs: all the exercises to do at home to say goodbye to bacon!
Having sculpted abs is the dream of many of us and, therefore, the lower abs are our biggest nightmare: this muscle band is the most difficult to train because it requires specific exercises and a longer waiting time to see results. that we want.
Not for this, however, we must give up: with the right exercises, outlining the lower abdominals will be child's play!
Below we will explain in detail how they should be done, but before starting we give you an "idea of how it is possible to work on the lower abdominals or on the bacon that makes us suffer so much, even from home:
The exercises to do at home for the lower abdominals: the scissor
First of all, it is essential to remember that general abdominal exercises do not work if you want to eliminate lower belly fat.
Among the abdominal exercises to do at home, one of the most effective when it comes to lower abs is scissoring - or scissoring. Simple to perform, it does not require the use of any tools, although the addition of anklets can increase the effectiveness of the exercise.
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The position you have to assume is the supine one, with the legs stretched and slightly raised from the ground.
Raise one leg, trying to reach the position of the buttocks and always keeping your back and pelvis on the ground. Repeat the exercise with the other leg and focus more on timing rather than repetition: it is better to hold the position for a few more seconds rather than rushing. Do three sets and, once you get used to it, do this exercise for lower abs for up to 5 minutes straight.
Exercises for lower abdominals: the bicycle
Similar to scissors, cycling is also a great way to strengthen your lower abdominal muscles. In this exercise, as in the others, breathing is fundamental, which must be regular so as not to strain the body further. Also, always remember to keep your back and pelvis on the ground, without lifting them, or you will compromise the entire exercise. , acting mainly on the oblique abdominals.
Always starting from a supine position, mimic a bicycle ride: flex and straighten your legs, one after the other, bringing them close to and away from the chest. Make sure that the leg never touches the floor: they must remain at least 2 cm above the floor to make the most of the muscle tension in your lower abs. Pedal for up to two minutes, then place your feet on the ground and repeat.
Leg Raising: One of the Most Effective Lower Abs Exercises!
Understanding how to do situps can be even more difficult than doing them: that's why we want to offer you one last exercise, simple to perform but super effective.
Once again in the supine position, straighten your legs with hammer feet. Pushing your lower abs, lift one leg up until it forms a right angle with your torso ... remember to always keep your hammer foot! Raise your lower back slightly and hold this position for a while until you start moving the other leg. Bring the former back to its starting point, being careful to check this movement as well.
This lower ab exercise is very effective and just as challenging - for this reason, you should start with two cycles of ten repetitions and work up to a maximum of three cycles for twenty repetitions.
If you are looking for an "alternative to bodyweight exercises, try Ultrasport Ab Trainer: this tool will support and guide you to train your abdominal muscles correctly. You can find it on Amazon for less than 50 euros!
The routine for the lower abdominals: exercises and diet
Here's how to organize your week if you want to shed abdominal fat and quickly become proud of your flat stomach.
Day 1
We've already mentioned that the hardest women's abdominals to develop are the lower abdominals. For this it is essential to start the first day of training with all the strength and sprint you have. Start with half an hour of aerobic training, always a great help in shedding fat, and continue with a scissor session.
Day 2
Rest! Remember: never strain the same abdominal muscle for two days in a row, or you'll risk painful tears.
Day 3
Continue your lower ab workout with the bicycle exercise, trying to increase the number of repetitions
Day 4
Rest!
Day 5
It's time to raise your legs and try to repeat the most effective lower ab exercise for at least two cycles of 15 repetitions.
Day 6-7
Forget your lower abs, but focus on aerobics: running, jumping jacks, hops ... anything that increases your heart rate, speeds up your metabolism and helps burn fat is more than welcome!
We have repeated it in all sauces: for the lower abs, precise and continuous training is important.
This, however, does not mean that you can underestimate nutrition, which is equally fundamental.
Eliminate fatty and fried foods, to favor fruit and vegetables. Take a look at this gallery to discover all the detoxifying foods and the perfect ones to deflate the belly.
