Best Lower Ab Exercises You Can Do At Home Without Equipment

DO you also want to make six-pack abs? Do you find it difficult to choose some lower ab exercises from a dozen of exercises? If so, look at the list of our lower ab exercises you can also do at home and do them correctly. Many guys can’t go to gym because of their some personal reasons, so here is the list some best lower ab exercises you can also do at home.

WHY THE FOLLOWING LIST OF LOWER AB EXERCISES ARE BEST?

Exercises given below, transfer power from lower body to upper body and train the lower abs hardly. So, they are at the top and also they are an important stabilizer for many exercises from static holds to explosive jumps. As your lower abs comes in front and comes in the middle of your body, even if we do not exercise directly on them, they still have some exercises on them. 

HOW TO DEFINE LOWER ABS?

To define your lower abs, exercise your abs 3-5 times a week and focus on the exercises that are given below.“Lower ab exercises” aren’t really a thing. Our core consist of rectus abdominis, which transfers down in our body and creates “six-pack abs”. Rectus abdominis is a long muscle that includes your upper and lower abs. So, there are no exercises that explicitly isolate either half individually. But still, you can do some things to make lower area pop.

If you want to define your lower abs perfectly then you have remove your fat completely from your body and this is possible when you train your whole body and also you have to take a well balanced diet. As, it is said that “Best abs are made in kitchen”. It is not easy to train your lower abs because that is where our body stores most of the fat. But need not to worry, we have the list of best lower ab exercises which you can also do at home to get rid of it. First of all, here are some points for lower ab exercises which you have to follow, to define your lower ab.

LOWER AB POINTERS

DIET:

Diet is a key factor for your lower ab. It is not enough to just train your abs, you need a well balanced diet too. Diet is number one in changing your body, if you do any exercise for your lower ab, but if your diet is not correct you will not get results. So it is very important to take a proper balanced diet.

EXERCISES:

Changing up your routine with new exercises is very important. Introducing your routine with new exercises will shock you core and your love handles and define your lower ab.

RECTUS ABDOMINIS:

Doing such types of exercises that attack your rectus abdominis and obliques simultaneously to build that “v-line” where these two muscles meet.

Now without further ado, here are our most effective lower ab exercises you can do at home, ranked in no particular order.

NOTE FOR LOWER AB EXERCISES YOU CAN DO AT HOME:- Perform 3 rounds of every lower ab exercise and take rest as little as possible.

1. MOUNTAIN CLIMBER

First take the plank position and put the palms of your hands on the ground and keep your elbows, legs and back straight. This is your starting position.

Now, quickly tuck your right knee towards your chest and then take your knee back to the ground and simultaneously tuck your left knee towards your chest and then take your knee back to the ground.

Repeat this movement till failure. NOTE:- Do this movement as quick as you can.

2. SCISSOR SWITCH

 

Lie down on the ground, facing upwards and your arms extended overhead and keep your legs straight. Bring your right leg up until your right leg is perpendicular to the ground and also simultaneously bring your both hands behind your right leg, pulling it towards your face and lift your left leg a few inches off the floor.

Now, lower your right leg a few inches off the floor and lift your left leg up until your left leg is perpendicular to the ground and simultaneously bring your both hands behind your left leg, pulling it towards your face. Repeat this movement till failure. NOTE:- Continue switching your legs.

3. DEAD BUG

Lie down on floor, facing upwards and your arms extended towards your lower body. Lift your legs off the ground by bending your knees in 90 degrees. This is your starting position.

Extend your right leg forward a few inches off the floor and simultaneously bring your left arm straight behind you. Now, Bring your right leg and left arm back to the starting position and switch your leg and arm.

Repeat this movement till failure.

4. JACKKNIFE

Lie down on floor, facing upwards with your legs extended in front of you and your arms extended overhead. This is your starting position.

Lift your both legs off the floor and simultaneously lift your upper back off to the floor and also lift your hands forward to meet your feet.

Slowly lower down and return to starting position. Repeat this movement till failure.

5. LYING LEG RAISE

Lie flat on your back with your hands behind your head and your legs extended in front of you. This is your starting position.

Lift your both legs of to the floor until they are perpendicular to the floor and after a brief pause, slowly lower your legs a few inches off the floor.

Repeat this movement till failure.

6. PLANK HOP

Being in a plank position, palms on the floor and arms straight out in front of you, right underneath your shoulders and your legs should be extended in a straight line. This is your starting position.

Keeping your back flat and your arms in the same position throughout, jump your feet forward, so that your knees comes close tom your right elbow and jump your feet back to starting position. Again jump your feet forward but now your knees comes close to your left elbow and then jump back to starting position. Continue switching sides.

Repeat this movement till failure.

7. PLANK JACK

Being in a plank position, palms on the floor and arms straight out in front of you, right underneath your shoulders and your legs should be extended in a straight line. This is your starting position.

Keeping your back flat and your arms in the same position throughout, jump your feet out and in. NOTE:- Try not to let your hips and butt bounce up and down.

Repeat this movement till failure.

8. MOUNTAIN CLIMBER TWIST

Being in a plank position, palms on the floor and arms straight out in front of you, right underneath your shoulders and your legs should be extended in a straight line. This is your starting position.

Keeping your core engaged, back flat and your arms in the same position throughout, draw your right knee to your left elbow and then return to your starting position. Now, draw your left knee to your right elbow and then return to your starting position. Continue switching sides quickly.

Repeat this movement till failure.

9. CRAB TOE TOUCH

Sit on the floor with your knees bend and place your feet flat on the floor and also place your hands behind you with your palms flat on the floor and your fingers pointing your lower body. This is your starting position.

Lift your right leg off the floor and simultaneously lift your left hand so that it touches your right foot. Now, lower your right leg and left arm back to starting position and then lift your left leg off the floor and simultaneously lift your right hand so that your right hand touches your left leg. Continue switching your legs and arms.

Repeat this movement till failure.

10. REVERSE CRUNCH

Lie your back straight on the floor and your legs raised with knees bent at a 90 degree angle. Place your hands behind your head with your elbows bend. This is your starting position.

Engage your abs and bring your knees towards your chest, then slowly lower your legs and knees back to starting position.

Repeat this movement till failure.

11. BIRD DOG CRUNCH

Being in a tabletop position and your hand should be in underneath your shoulders. This is your starting position.

Extend your right arm forward and left leg backward until they are parallel to the floor. Now, tighten your core and bring both your arm and leg back to starting position
and after one set switch sides.

Repeat this movement till failure.

12. BICYCLE CRUNCH

Lie your back straight on the floor and your legs raised with knees bent at a 90 degree angle. Place your hands behind your head with your elbows bend, pointing to your sides. This is your starting position.

Bring your right elbow to your left knee and simultaneously straightening your right leg. Now, bring your left elbow to your right knee and simultaneously straightening
your left leg. Continue switching sides.

Repeat this movement till failure.

13. SLIDER PIKE

Being in a high plank position with both feet on sliders or towels. This is your starting position.

Engage your core and bring your feet towards your hands by lifting your butt upwards. Now, slowly bring your feet and butt to starting position.

Repeat this movement till failure.

14. CORE ROLL UP

Lie down on floor, facing up with your legs and back straight and your arms extended above your head. This is your starting position.

Bring your arms directly over your shoulders and start rolling your spine slowly so that your hands touches your feet. Now, slowly come back to starting position.

Repeat this movement till failure.

15. BUTTERFLY SIT-UP

Lie on the floor, facing up with the soles of your feet touching each other and knees bent, pointing outward. Keep your arms above your head. This is your starting position.

Engage your core and roll up your body until your elbows touches your thighs and then slowly come back to your starting position.

Repeat this movement till failure.

16. HIGH KNEES

Stand straight and lift your right knee towards your chest and then lower your right knee. Now, lift your left knee towards your chest and then lower your left knee
towards your chest. Continue switching legs quickly.

Repeat this movement till failure.

17. ROLLING PLANK

Being in a low plank position, palms on the floor and arms straight out in front of you, right underneath your shoulders and your legs should be extended in a straight line. This is your starting position.

Hold the position for 10 sec and then roll on to your right elbow by stacking feet and hold the position for 10 sec and then roll through your starting position on to your left elbow by stacking feet and hold the position for 10 sec and roll back to starting position.

Repeat this movement till failure.

18. DOWN DOG ABS

Being in a high plank position with your hips back upward and keep your legs, arms and back straight. This is your Downward dog or starting position.

Lift your right leg straight back upward and then lower your right leg until your right knee touches your right elbow. Return to downward dog position and repeat the same movement with left leg.

Repeat this movement till failure.

 

So, these are the lower ab exercises you can also do at home do without any equipment.

REFERENCES:

1.  https://greatist.com/move/best-exercises-lower-abs

2. https://www.self.com/gallery/5-moves-thatll-set-those-lower-abs-on-fire

or you can also follow some videos like

 

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