There is a lower abdominal area that extends below … Engage your abs and lift both legs about 6 inches off the floor. Start in Downward Facing Dog, with your hands shoulder-width apart, butt lifted back and toward the ceiling, legs straight, arms extended, back flat, and your head in between your arms. Make sure you keep breathing too. Repeat on the other side, extending your left leg and your right arm. Next, repeat the procedure using the other leg. Slowly begin to lower one leg towards the ground and at the same time lower your opposite arm to the ground as well. To do this all you have to do it while lying on your lower back is to push your pelvis upwards more pointing towards your nose. Raise your head slightly and extend your legs. The researchers in this study found this evidence to be in contradiction of what many so-called experts have been saying that you can’t target specific regions of a muscle group. Sit up straight with your legs bent, feet flat on the floor. Then slowly alternate to the other side as you bring the other leg down and your other leg arm at the same time as you bringing back up the other ones. Using Intermittent Fasting for Weight Loss (Step-By-Step Guide), How to Lose 20 Pounds in 2 Weeks (No Starving! Tilt your pelvis up so its pointing up toward your nose. But you’re going to need to get rid of the layer of fat on top of your abs to see any real definition. That's 1 rep. This is 1 rep. Continue alternating sides. Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Make sure to keep your core engaged and back flat throughout. Lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. Then next time you can do the other 5 lower ab exercises to add variety to the workouts. Lay on your back with your hands behind your head and your feet up in the sky. Use your abs to curl your shoulders off the floor. Slowly begin to roll yourself backwards by pushing away from your hands. Repeat on the other side, bringing your left knee to meet your right elbow. You should now be resting only on your upper shoulders as you begin to slowly bring your body back down towards the ground. An intense 10 minute lower abs focused workout that you can do at home and is equipment free!SUBSCRIBE TO MY MAIN CHANNEL (what i eat, recipes, vlogs): VIDEOS:➤ PREVIOUS VIDEO (15 min full body):➤ AT HOME WORKOUTS:➤ GYM WORKOUTS: GEAR I USE: CAMERA: LENS:✘ I N S T A G R A M: @madfit.ig✘ T W I T T E R: @maddielymburner✘ F A C E B O O K:✉ C O N T A C T (business inquiries): But it is possible to primarily activate one part of the rectus abdominis—say, the lower part—while the upper section mostly chills out. Swing your arms, focusing on taking your hands from hip height to chin height in rhythm with your knees. Here you’ll find the 10 best lower ab exercises you can use to finally tighten up the area below your belt. Pause for a second, then reverse the movement to return to starting position. Keep your abs tight and your pelvis tilted upward throughout this movement with your knees together. Slowly lower one leg towards the floor as you begin to bring one elbow to the other knee that’s still up in the air. Many bodybuilders who spend day in and day out trying to achieve the perfect physique know you’re able to target your lower abdominals. That's 1 rep. The lower abdominal area is without a doubt the most rebellious part in this muscle. Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg. Tighten your tummy and your buttocks to raise your hips up to form a straight line from your knees to your shoulders. It can be incredibly frustrating ... Want to know how to trigger the Afterburn effect with the best exercises & workouts? It’s better to pick 3 to 5 of your favorites and do those for the workout. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor. But keep in mind that you’re also going to have to focus on your diet as it will be impossible to get rid of that lower belly fat if you’re overeating on the wrong foods. Continue crossing your feet over one another for a set amount of time. Getting a toned flat stomach or 6-pack abs is 90% about having low body fat and the rest is having some muscle there. This is a queue I like to use with my clients to get them to better engage their lower abs. Lie faceup with your legs extended and your arms on the floor by your sides. ), How to Get Rid of Knee Fat (Fast & Naturally!). If you’re looking for the best lower ab exercises then you come to the right place. In this way, you will be able to sculpt the entire torso. Jump your feet out and in (like jumping jacks). Move as quickly as you can for a set amount of time. Lie faceup with your legs straight and arms extended overhead. Even though it looks like there are multiple muscles in a 6-pack there’s really just one. Hold this posture during at least 30 seconds of 3 sets. He is also the author of. Then next time you can do the other 5 lower ab exercises to add variety to the workouts. This study found some exercises had more activity in the upper abs versus the lower abdominals. Bend your elbows so that your hands are by your shoulders. Lower back down to the floor, but keep your abs engaged and your shoulders curled off the floor. So the science is starting to catch up proving it’s at the very least quite possible you can target your lower ab region. He has over 10 years experience as a personal trainer and nutrition coach. Slowly lower your legs down towards the floor until you really feel your abs tighten up. Lie faceup with your arms extended above your head, resting on the floor.