Tired of not having that six pack you always dreamed of? Your lower abs are the most challenging to tone up. Body fat seems to settle in the lower abdominal section and if you want your muscles to show you’re going to have to shed every bit of that fat. Strict diets can help but the biggest secret is the workout.
Hundreds of sit-ups and crunches aren’t going to get you there. You’ll have to retrain your muscles from various angles and diversify all of your workouts.
If your lower abs are shredded, you’ve been doing hard work and it shows. While some people may appear to have been born with a naturally tiny waist and toned abdominal muscles, the rest of us have to work for it. Months or years of diligent workouts can pay off, however, with consistent training and clean eating you’re sure to reach your goals.
Here are four simple exercises that can help you crush your lower abs and show off those abs in no time.
Hanging Reverse Crunches
This is a challenging alternative to crunches. You’ll have to hand from a bar with your knees and bring your knees up to the front of your body while keeping your arms straight. Then you’ll learn slightly forward and squeeze your abs. Raise your knees up toward your head and return your starting point. While intense, they will help to restore those six packs.
This was designed as a strength training exercise and it’s ideal for beginners as well as advanced lifters. It’s effective to build up thick strong abs. Lie on your back and keep your legs straight. Place your arms at your sides and slowly raise your legs while you’re flexing your abs. Hold the contraction for several seconds and return to your starting position. keeping the abs tight during the entire motion this will help your body tone up those muscles. Increase your sets and make it more challenging by changing it up to seated, hanging and other positions. You could also add weight to the exercise.
Bench Crunch Crush
A variation of the hanging reverse crunch, this is done on a regular basis to strengthen the core muscles. It will tone the lower abs and help to burn off fat. Simply use a bench on the vertical with elbow rests and place your body in the hanging position. Lift the knees high and keep the abs tense. Lower the knees in a controlled movement.
Include these in the workout as well. They will target both lower and upper abs. To begin tie a rope to the pulley or to the lat pulldown machine. Use your hand or your wrist against your head a hold the rope. Lean over and tighten the abs. Bring the elbows to the mid of the thighs and squeeze hard. Return to the starting point. Hold this as long as possible and repeat. Remember, use enough weight to affect the results. Begin with light weight weights and gradually increase them as you go for best results. Choose loads that allow you to do this slowly with proper form at all times.
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