To keep the abdominals toned we are going to recommend some of the best exercises for lower abdominals that you have to combine with those of the upper abdominals that we write in this article.
It is important to fully understand how to work the lower abdominals, in order to achieve rapid toning of those muscles.
The lower abdominals are the lower part of the rectus abdominis muscle that extends vertically downward on each side of the anterior abdominal wall. Actually, there are two muscles, which run parallel to each other.
They are separated by a band of connective tissue and are the part of the abdominal wall that retains the weight of lower body organs.
This area should be well toned and strong following proper lower abdominal training in order to lift heavy objects or bend and not make every effort with the back or lumbar.
You have to be aware that performing lower abdominal exercises alone is not going to define your abs enough to be visible; They will just strengthen and build their size.
It is a myth that by doing endless squats and abs you can get rid of your belly fat. This simply is not true.
Yes, lower abdominal exercises develop muscles, but for them to be seen, you have to hit the cardio with some high intensity workouts, and correct your diet, and it is this combination that will ultimately reveal your abdominals quickly.
How to Do Exercises for the Lower Abdominal
The correct performance of the exercises to remove lower abdominals is vital, since these exercises can put a lot of tension on your lower back If you do them the wrong way.
It is also very important that you can listen to what your body tells you. If you feel pain in any part of your back you should leave the abdominal exercises immediately and check if you are doing them correctly.
When you already know how to work your lower abs, and you get the proper technique, the only pain you should feel is that of the abdominals.
With this exercise routine to mark lower abdominals you can effectively work your abdominal muscles with three non-consecutive training sessions per week.
I say non-consecutive, since all muscles need a break to recover from the stress they undergo as you work them. It is the recovery that helps build muscle size.
Try to do between 1 and 3 sets of 12 to 16 repetitions of each exercise. If you find that they are too easy, first check that you are performing the exercise correctly, and secondly add dumbbells or weight to the exercises for extra resistance.
Here I show you a selection of some of the best lower and oblique abdominal exercises you can do:
How: Lie on your back with your hands by his side. Stretch your legs and extend them at a 45 degree angle. In a constant motion, lift them up and down at opposite times. Complete for 50 seconds, followed by 10 seconds of rest.
How: Lie on your back with your arms extended at your sides. Place your feet in a table position, with your heels pressed together. Extend your legs, keeping your heels together. Then bring them back to start. Complete for 50 seconds, followed by 10 seconds of rest.
How: Lie on the floor with your feet extended. Bend your arms and place your hands behind your head. Keeping your back pressed against the floor, lift your upper body as high as you can and then lower it down. Complete for 50 seconds, followed by 10 seconds of rest.
How: Obtain a flexion position with your arms straight and your body in a straight line from the head to the ankles, the nucleus and the buttocks hooked Without changing the arch in your lower back, lift your right knee toward your chest. Pause, return to the starting position and repeat with the left leg. Complete for 50 seconds, followed by 10 seconds of rest.
How: Lie down or lie down with your arms at your sides. Raise your legs at a 45 degree angle to the ground. Keeping your legs straight, cross one leg over the other, then immediately change the leg positions. Complete for 50 seconds, followed by 10 seconds of rest.
How to define the Lower Abdomen at Home without Appliances
Today, even lack of time cannot be your excuse. I see many people claiming that they have children to raise, many things to do, running from one place to another and that’s why they don’t have time to take care of their health.
Thinking about it, the exercises presented here will be practical, generate fast, healthy and lasting results. The only thing you will need is consistency, willpower and 10 minutes of your time.
So, ready to get fit for the summer? Here is a video with exercises to do lower abs at home.
Diet to Define The Abdomen
It’s really a matter of health to think about food. All the people who have conquered the dreamed abdomen defined, if you ask any of them the answer will be that they did some kind of diet.
For a healthy diet, divide your plate into 3 parts: protein, carbohydrates and light fats.
Pay attention to your diet and give preference to protein-rich foods.
As for example:
- Chicken breast
- Cottage cheese
- Grilled salmon
Avoid processed foods, preferably protein from natural and healthy foods.
- Flax seeds
- Flaxseed oil
- Extra virgin olive oil cold pressed
- Fish oil
Never forget that a good diet is the basis of exercise, and with which you will feel much more energetic.
Now you know how to get toned lower abs quickly and maintain them!