How To Build Lower Abs
August 22, 2009
How to build lower abs
Lower abdominal is an important part of your good physique. Lower abs gives your stomach more beautiful and attractive look. Here, we give you some exercises, which will help you to build lower abs.
1. Hanging reverse crunches: Get in a hanging position from a chin up bar. Crunch and raise your knees as far as possible, roll your back and crunch as hard as possible. Lower your knees and get back to the starting position.
2. Cable crunches: Grab a rope attached to an overhead pulley with both hands. Curl downwards and keep your back rounded to crunch your abs and feel a good contraction, at the top hold the movement for 2 seconds. Return to the starting position under controlled motion.
3. Swiss ball leg raise: Lay your lower back on the ball with thighs parallel to the ground or floor. Keep your legs locked in this position and hold something stationary with your hands. Get your feet slightly off the floor and inhale. Now, raise your knees until thighs are perpendicular to the floor, exhale while squeeze your abs muscle. Lower your knees slowly and get back to the floor.
4. Abdominal bicycle: Lie on your back with shoulder slightly off the ground. Raise your legs with knees bent to 90 degrees. Crunch both the lower and upper body such that your left elbow come closer to the right knee whiles you extend your left knee. Perform on the other side and extend your right knee. Perform in a controlled manner and don’t touch your shoulder to the floor.
5. Reverse crunches: Lie on the floor and put your hands behind your head. Place your feet together and raise your knees towards your chest until they are bent to 90 degrees. Curl your hips off the floor and contract your abs while reaching your legs up. Lower your legs and get back to the starting position.
Sample workouts to tone lower abs:
Hanging reverse crunches: Perform in two sets- 10 and 12 reps
Cable crunches: Perform in three sets- 8, 10 and 12 reps.
Swiss ball leg raises: Perform in two sets- 10 and 12 reps
Reverse crunches: Perform in two sets- 14 and 16 reps.
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