Lower abs are the final piece of the abdominal puzzle. They signal the actualization of a six pack, or maybe even an eight pack given that body fat sheds from top-to-bottom. Fat in that area is the last to go, and the absolute first to come back when your diet slips for even a millisecond. If your lower abs are currently visible and undulating, tight, defined, and well-developed, you’re officially a lean abdominal machine. And who’s eyes aren’t glued to a deep v-cut and a pancake-flat belly? So here we bring some of the best exercises for lower abs:
1. ABS PULSE UPS: Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch. Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs. Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench. Immediately repeat the pulsing motion for a full set.
2. Reverse crunches: Lie flat on your back with your legs in tabletop position. If you’re on a flat bench, hold on behind your head. Without moving your upper back forcefully contract your lower abs, lift your butt off the floor, and pull your knees inward toward your head. When your knees reach chest-height, pause for .5 seconds and slowly return to the start.
3.Captain’s chair: Using a dip machine, place your forearms firmly on the pads with your body straight. Powerfully contract your lower abs and pull your thighs upward into your chest. Squeeze the contraction, hold for 1 second, and slowly lower back to start.
4.Ab V holds: Lie flat on the floor or a flat bench.With both hands at your side, simultaneously lift your legs and torso to 45º. You should form a “V.” Keep your legs straight and maintain strong posture throughout. Brace your core, contract your lower/upper abs, and hold the “V” position for 30 seconds – 2 minutes.
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