Best Exercises That Target Your Lower Abs Fat
It is well known fact that the traditional basic exercises, such as crunches or bicycle, are great for sculpting the upper abdominal fat, but they barely touch the lower abdominal muscles, making the toning of this problem on that spot quite a challenge for most of us. As it is seen that lower belly fat is worst. It is seen that lower abs are very difficult to strengthen because that is area where our body stores most of its excess fat. But do not worry there are many exercises that help you to get rid of your lower abs fat. So, removing all the guesswork, here me sharing some of the most effective lower abs exercises.
The Lower Abs Exercises
Perform each of these exercises for 30 seconds, with a 10 second of break between each exercise. Complete this entire circuit 1 to 3 times.
. Mountain Climber
Start this exercise in high plank position with your palms on the ground and arms straight out in front of you, right underneath your shoulders. Keeping your body straight and your back flat with your arms in the same position throughout. Lift your right foot and draw right knee to chest between your hands, then jump it back to the ground as you simultaneously pull your left leg toward your chest. Repeat to alternate as quickly as possible. Keep your core tight and try not to stroll your hips.
. Heel Tap
To do this exercise you need to lie face up, hands under your butt, knees bent and calves parallel to the floor. Now slowly lower your flexed feet forward until your heels barely touch the ground. Squeeze your abs to help raising your feet back up to the starting position.
. Lying Leg Raise
To start this exercise you need to lie flat on your back with your hands underneath your glutes, palms down and your legs extended straight out in front of you. Lift your legs slowly off the floor until they are perpendicular to the ground. Now hold at this position for a second, then bring them back down to the floor. To increase this challenge, do not let your feet touch the ground in between the reps.
This move is similar to the lying leg raise, except you will be lifting one leg at a time.
To do this exercise you need to lie on your back with both of your legs lifted so they are perpendicular to the ground.
With both your head and shoulder blades lifted off the ground, bring your right leg down until it is about six inches from the floor as you gently pull your left leg toward your body. Focus on not to straining your neck or jutting your chin forward. Switch sides for one rep and repeat this to the alternate as quickly as possible for 10 times.
. Slider Pike
To do this exercise you will need a sliders or towels to pull off this move.
Start this exercise in high plank position with both your feet on the sliders. Squeeze your low abs and pull your feet toward your hands and lifting your hips toward the ceiling into a pike position. Now slowly push your feet out to lower into the starting position.
. Cross Body Climber
Start this exercise in high plank position with your body straight to your hips level and your core braced. Lift your right leg and draw right knee toward your left elbow. As you return your right leg to the plank, lift your left leg and draw your left knee toward right elbow. Repeat to the alternate as quickly as possible.
. Rolling Plank
Start this exercise in low plank position on your forearms. Hold for 10 seconds and then roll onto your right elbow, stacking your feet and hold side plank for 10 seconds, engaging your obliques. Then again roll back through centre and onto your left elbow, stacking your feet and hold for 10 seconds. Repeat to the alternate, keeping your core engaged and not letting your hips drop.
. Roll Up
To do this exercise you need to lie face up, legs extended, knees together, feet flexed and your arms overhead. Take a big inhale. As you exhale, lift your arms up and forward and use your abs to slowly roll up to the sitting position. Squeezing your abs again slowly lower your body to the starting position.
. Reverse Crunch
This exercise is more effective for your lower abs than just the average crunch. So, reverse crunch deserve to become part of your daily routine. To do this exercise you need to lie on your back, legs raised with knees bent at an angle of 90-degree. Now lift your lower back off the floor as you tuck your pelvis toward your belly button. Instead of relying on momentum by kicking of your legs, keep it controlled so your abs do the work. Now bring your body back down to the floor with the same control and repeat this to the alternate as quickly as possible for 10 times.