Who doesn’t want a well toned lower abdomen? Besides giving you more confidence to don a bathing suit or trendy, well fitting outfits, it also keeps you physically fit. Let us see how. Well defined abdominal muscles give strength to your back, enabling you to lift heavy things like grocery bags or even furniture.
This protects your back from any grievous injury. A few basic exercises can a go a long way in ensuring tight and well developed lower abs. Follow these exercises for 20 minutes, thrice a week for a well developed and strong lower abdomen that grabs attention of one and all.
Before performing any of these lower abdominal exercises, make sure that you do some warming up initially.
Lie down on your back with arms stretched. Keep your legs straight. Inhale slowly, bringing your arms above your head. Slowly lift your head and upper body from the floor, moving inwards.
Now exhale slowly while you reach out for your toes. Again inhale and do the exact reverse of the above, exhaling halfway and lying down with your back again on the floor. Repeat this exercise 10 times.
Lie down on your back, on the floor or any flat surface. Keep your hands under your butt. Now tighten your lower abdominal muscles and raise your legs to form a 90 degree angle.
Now contracting your butt and lower abs, push your legs upwards with your hips without bending them. Stay in this position till the count of 5. Then slowly lower your legs and allow your butt to touch the floor for a few seconds. Repeat this exercise 15 times.
Lie on your back with your knees bent such that your thighs are perpendicular to the floor and your shins are parallel to the floor. Now contract your lower abdominal muscles and lift your butt above the floor.
At the same time, pull your knees inwards towards your chest. When your knees reach just above your chest, hold on till the count of five and then return to the start slowly. Repeat this exercise 15 – 20 times.
Lie down with your back on the floor. Raise your legs towards the ceiling. Slowly lower your left leg till it is slightly above the floor. Now lift your head and shoulders in order to grab the back of your right leg, slowly pulling it towards you.
Repeat this with your other leg as well. Try to complete 10 repetitions without pausing in between. If you find it difficult initially, pause for a few seconds in between 5 repetitions.
Sit cross legged on the floor. Keep your arms stretched out in front of you with your fingers straight and touching each other. Inhale. Keeping your lower abdomen tight, exhale slowly while you rotate your upper torso around 45 degrees to the right. Come back to the center and then repeat on your left side. Complete 10 repetitions.
These exercises are just great for keeping your lower abdomen well maintained. Make sure that you follow a regular exercise regimen, though.
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