One of the training methods to help the young body stay healthy thanks to the effect of reducing lower belly fat is gym.However, not everyone can afford or go to the gym every day.Then lower abs exercises at home are the best choice for both men and women.Let's see which exercises are suitable for you to practice at home.
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1.Summary of lower abs exercises
1.1 Basic Plan
With only simple movements, but lower abs exercise through Plank has a great impact on the lower abdomen, toning muscles, effectively reducing excess fat.
How to practice:
- Start in a prone position, toes resting on the mat, arms on the ground, elbows perpendicular to the ground, eyes forward.
- Tighten your abs so that your head, back, and legs are in a straight line.
- Hold for 30 seconds to 2 minutes, depending on your ability.
1.2 Plank Tilt
In addition to the impact on the lower abdomen, the side plank can also help you have a sexy hips.
How to practice:
- Initially, you lie on your siden exercise mat, lean to the right.
- Right hand on the ground, right hand on the ground, right elbow perpendicular to the ground.
- Left hand rests on left hip.Keep your head, back, and legs in a straight line.
- Close your abs, hold this position for 30 seconds to 2 minutes, depending on your fitness.
1.3 Mountain Climbers
Fishch implement
- Get into the pose of an athlete preparing to sprint.Both hands are flat on the floor just below the shoulders.One leg is bent near the abdomen and the other leg is extended.
- The constant change in foot position creates the feeling of running in place.
- To get real power in your lower abs, perform a controlled movement at a moderate pace.Imagine having a balanced cup of water on your lower back to keep your hips and spine balanced and aligned during leg transitions.
1.4 Basic crunches
Basic crunches exercise, working on lower abdominal fat and back muscle groups.
How to practice:
- Initial position with your back flat on the floor.
- Bend knees, feet on ground, hands behind neck or along body.
- Then bend down until your chest almost touches your knees, while tightening the abdominal muscles.
- Then lower your body back to the starting position, keep playing until the target is reached.
1.5 Heel Tap Crunch
How to do it
- Lie on your back, heels close to your buttocks.
- Put your abs, lift your shoulders, and lift off the floor.
- Tilt your head to the right, bring your right hand down to touch your right heeli.Then, immediately touch the left heel with the other hand.
- Repeat the movement for as long as necessary.
This lower abs exercise mainly targets the lower abs, obliques, and hip flexors.You can adjust the distance between your heels and hips to increase or decrease the difficulty of the exercise.
With this lower abs exercise, you don't have to worry too much about how quickly your hands reach your heels.Instead, control the movement so that it has the right posture, keeping the abdominal muscles tight during the exercise will help the exercise achieve its effectiveness.ah.
1.6 Reverse Crunch
How to do it
- Lie on your back, hands on the floor, palms facing down.
- Bend your knees and lift your body toward your chest, contracting your abs.Bend your legs, curling your pelvis to push your hips off the floor slightly.
- Slowly lower until thighs are perpendicular to the floor.Repeat the action 10-15 times each set.
This lower abs exercise is very helpful for your rectal abs.If you want to increase the difficulty, you can combine with resistance bands, or tractors.
1.7 Oblique Crunch
How to do it
- Lie on your back, bend your knees and place your feet on the floor.Place your right hand behind your head with your elbows apart while palmsyour left hand hugs your torso perpendicularly.
- Contract your abs to lift your shoulders off the floor and rotate to bring your right elbow to your left knee.Slowly lower down and repeat a few times before switching sides.
This abdominal exercise is great for strengthening your obliques and surrounding muscles.In addition, this move can also be done with the side variation, the knees pressed together.If you want to increase the difficulty, you can lift your foot a few inches off the ground for the duration of the movement before switching sides.
1.8 Front Leg Raise.
How to do it
- Lie down on a bench with your legs comfortably placed.
- Put your hands under your buttocks to secure the bench and keep your body stable.Palms facing down or to the sides remain fixed on the bench.
- Keeping your legs as straight as possible, exhale and raise your legs until they form an angle90 degrees to the floor.
- Slowly lower your legs to the starting position and repeat
If you feel a slight arch in your back when you lift your legs, you can reduce the pressure on your lower back by lifting each leg one at a time.Conversely, if you want to increase the difficulty, lift your butt off the floor at the start of each movement or squeeze an exercise ball between your feet.
1.9 Medicine Ball Jackknife
How to do it
- Hold an exercise ball in both hands and lie on your back, bringing the ball over your head.Do not lower your arms and legs to the floor during the proceduredo the move.
- Start the exercise by simultaneously lifting your head, shoulders, and legs so that the ball is as close to your feet as possible.Then slowly lower your back to the floor.
- Repeat action.
This is an intense abdominal exercise because it works nearly 12 muscles in the body, mainly targeting the rectus abdominis.You can feel the effects immediately after doing it.
1.10 Dead Bug
How to do it
- Lie on your back on the floor, lift your legs and bend your knees to a 90 degree angle.
- Raise your arms toward the ceiling, perpendicular to the floor and parallel to your thighs.
- Plug in, contract your lower abdomen, and then slowly release one leg and one hand to the floor.
- Return to starting position and repeat with other arm and leg.
- For this abs exercise, remember to keep your abs tight and maintain constant tension throughout the exercise.
1.11 Straight leg crunch
This is a simple but effective exercise to burn lower belly fat.
How to practice:
- In the initial position, lie on your back on the exercise mat, straighten your legs.
- To do this move, place your hands behind your neck.Lift yourself up until your back is straight and perpendicular to the floor.
- After slowly lowering yourself to the starting position,keep doing the target number of times.
1.12 Side crunches.
Side crunches are one of the variations of the basic crunches.
How to practice:
- The initial position is lying on your back on the exercise mat.Then lie on your left side, body resting on your left hand, legs bent at a 90 degree angle.
- Lift upper bodyCome up, contract your abs and hold this position for 3 seconds.
- Return to starting position, do the same for the other side, repeat to reach the set target number of times.
1.13 Leg raising and lowering exercise
The exercise not only affects the lower abdomen but also requires the flexibility of the legs.
How to practice:
- The initial position is lying on your back on the exercise mat, legs straight, hands placed at hips.
- Slowly lift your left leg to the highest position so that it is vertical, then return to the starting position.Do the same for the right leg.
1.14 Lying down and cycling
This exercise uses the strength of the abdomen and legs to perform exercises like cycling.
How to practice:
- The initial position is lying on your back, legs straight, hands behind your neck.
- Raise your leg to a 30-degree angle with the floor, then lift your right leg.
- After thatYou switch legs, bend your left leg up, and bring your right leg out like you're riding a bicycle in the air.
- Continue doing the exercise until you have done the set number of reps.
1.15 Sit with your hips turned
Basic exercise for those who are starting to lose fat in the lower abdomen.
How to practice:
- The initial position is sitting on a chairweak, sitting cross-legged, back straight and eyes straight.
- Turn your waist to the left, then to the right, and repeat the exercise until you reach the set number of reps.
1.16 Lying on the hips
The exercise lying on the hips requires the practitioner to focus on lifting the body, this is one of the effective ways to reduce lower belly fat.
Instructions on how to practice:
- The initial position is lying on your back on an exercise mat, or with your hands along your body, fingers along your legs.
- Lift your legs, soles of your feet in contact with the ground, so that your knees form a right angle.
- Slowly raise your hips until your stomach, hips, and thighs are in line.
- Hold this position for 2 minutes, lower your hips and prepare to repeat the same movement.
1.17 Lying on the waist
The waist twisting exercise aims to make your waist firmer.
How to practice:
- The initial position is lying on your back on the exercise mat, feet together, heels touching the floor.
- Place your hands in front of your chest, one hand on your shoulder.
- Use your abdominal muscles to slightly lift your upper body.Rotate your waist alternately left and right, then lie down.
- Do this about 25 to 30 times.
1.18 Plank 1 arm, 1 leg
This move is on the list of plank exercises to help reduce lower belly fat quickly and effectively.
The way to practice it is as follows:
- Lie face down on an exercise mat or on the floor.Then the hands are placed perpendicular to the shoulders, only the toes and palms touch the floor.
- Keep your head, back, legs aligned and eyes looking forward.This is the catching poseStart for this plank exercise to reduce belly fat.
- Inhale as you lift your other arm and leg off the floor.Be careful that your butt doesn't stick out.
- Do this exercise in turn for 30 seconds on each side and repeat 3-5 times per session.
1.19 Put your feet on the wall
This lower abs exercise is so simple you can do it all the timeeverywhere.
Detailed instructions on how to practice are as follows:
- The initial position is lying flat with your feet on the wall.Pay attention, feet must be perpendicular to the ground and buttocks about 10-15cm from the ground.
- Tighten your abdominal muscles and breathe gently and evenly for 30 seconds.
- Rest for 10 seconds and do the next move in 30 seconds.
1.20 Shake the ring
Shaking the ring is an aerobic exercise that many women apply and can do it anywhere.Shaking the ring not only reduces fat in the lower abdomen but also helps the body to be more supple and flexible.
How to practice:
- You prepare a bangle, about 40-50 cm in diameter.
- Hold the circle around the waist, apply force to the hips, and shake the abdomen to prevent the ring from falling out.
- Shake well for 20 minutes, pause for 5-7 minutes.
2.Note when doing lower abs exercises
Here are some notes in the process of training lower abs that you need to know
- Don't just focus on one exercise to lose belly fat, but combine many different exercises to get results.
- You don't have to do all of the above movements in one session, just combine many movements into one exercise in each session.
- Warm up before exercise to warm up and cool downmuscle gain after exercise.
- Add enough water, don't let the body thirst and don't interrupt the training process.
- Need to have a lifestyle, sleep on time, supplement yourself with a lot of fiber, vitamins and minerals through vegetables, fruits, and slow-metabolizing starches such as oats, quinoa , brown rice...Protein-rich foods such as fish, eggs, beef...and some good fats from nuts,…
=> 20 most effective abs exercises for women at home with video instructions at: https://wheyshop.vn/20-bai-tap-bung-cho-nu-tai-nha.html
The above is a list of 20 lower abs exercises that you can refer to to practice at home.Just take some time out of your day to do simple lower abs exercises, and you will surely have a toned, healthy and attractive body.I wish you success in your implementation
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