4 Easy Lower-abdominal Exercises For Women To Do At Home
The abdominal fats are very stubborn. It takes patience and commitment to
get rid of the fats and build muscles.
However, sometimes our daily schedules do not give us the allowance to
hit the gym.
Do not worry because by the end of reading this article you will be a
step closer to defining your abdominal region.
Abdominal exercises are divided into three section (upper abs, lower abs,
and oblique). It is recommended to do exercises for all the sections for a
proportional abdominal area.
Here are some abdominal exercise for women at home that does not
require sophisticated training equipment:
1. Ab Crunch
● Lie down on your back on a mat.
● Bend your legs, resting the soles of your feet on the floor and
placing your hands on the back and side of your head.
● Slightly raise your shoulders on the ground and contract your
abdomen, by raising the trunk, but not separating the lumbar area of the
ground.
● Return to the initial position and, without resting your
shoulders on the ground.
Repeat this exercise for 20 of 3 sets
2. Leg raise
Other basic exercises to work the lower belly are the 4 step leg
raises.
● Lie down with your legs extended and your hands behind your neck
on a mat.
● Stretch your abdominal area and raise one leg until it is
perfectly perpendicular to your trunk. Next, repeat the procedure using
the other leg.
● Lower the first raised leg and then do the same with the other
leg.
Do 3 sets of 15 repeats.
3. Bicycle
This kind of abs exercise allows you to work on your rectus abdominal
and obliques. In this way, you will be able to sculpt the entire
torso.
● Lie on your back with your hands behind and on the sides of your
head.
● Raise your head slightly and extend your legs.
● Tighten your abdomen and bend your left knee, bringing lightly
the right elbow toward the knee.
● Return to the initial position, bending the right knee and
bringing the left elbow to it.
Perform 3 set of 20 repetitions.
4. Pelvic lift
Thanks to this exercise, you can work not only on the lower part of the
abdominal area, also on the gluts and, to a lesser extent, on the
obliques.
● Lie on your back on a mat.
● Bend your knees and extend your arms.
● Tighten your tummy and your buttocks to raise your hips up to
form a straight line from your knees to your shoulders.
● Keep the posture for some few seconds, and slowly return to the
initial position.
Practice 3 sets of 15 repetitions.
