Hello to all my viewers and how are you all
I'm back again with this new workout post
In today's post, I'm going to train lower abs.
The aim of making this post is that many people have this doubt which I got to know
from comments and the people around me in the gym that
Upper abs are fine but what about the fat in the lower abs?
By the way, decrease in your body fat percentage is determined by your diet.
So firstly I would suggest you all that if you want to improve the visibility of abs
then you have to focus on your diet
But yes there are some exercises which you should do for lower abs.
Let's start our post.
This exercise is very good for your lower abs. To do this
Place both your hands behind so that you get the support, chest lift
and try to bring your knees close to your chin
And breath out, squeeze your abs and take the legs away.
Perform the movement slowly and target your abs to contract them means squeeze them.
So you should feel each repetition and as soon as you complete 15 repetitions
Immediately bring your knees sidewards. 5 and then opposite side 5.
That means you have to do 25 repetitions in a set
First 15 repetitions straight and 5 repetitions one side and 5 another side
This will be your one set and perform 3-4 sets
I will do this exercise by taking support because I'm making it a little bit easy for you all.
So lie down on the floor and take support from both the hands and lift your legs 90° up
Now from here, you need to lift your hips(glutes) up, squeeze your abs and breathe out.
And then bring down slowly. Remember you don't have to bring your legs down until your set gets completed
Lift up, breathe out and come back slowly.
Take care of lower back while performing this exercise.
I'm giving you this target to complete 15-20 repetitions in each set and number of sets will be 3.
I'm using machine in this exercise, you can also do it by normal hanging.
For doing it, keep your legs like this and after that bring one knee close to the chest, breathe out, squeeze your abs
And as soon as this leg goes down, lift the other one
Here, the important point is that how slowly and in a controlled way, you perform the exercise.
By that only, you can train your abs in a better way.
And number of repetitions should be 15-20 in each set and 3-4 sets.
I will perform this one also with support.
Just lie down straight. Take support from both hands and keep your legs like this
And from here, bring your knees inwards but you should remember that your glutes should get lifted
And breathe out, go back and don't bring down legs completely
So basically this is your starting position and this is your finish position
Squeeze and breathe out
And perform 3 sets and every set should be a failure.
If you can do 15 then do it, 20 and you can also go till 25 in each set.
For which you have to come in side planks position.
One hand behind the head and from here, bring one knee inward, breathe out and again.
Whenever your knee comes in, breathe out.
As soon as you complete 15 repetitions, immediately perform same on the
other side and that will be your one set.
And perform 3 sets.
For doing this, lie down on inclined bench, take support from both hands
Both legs will be in the air and from here, slowly lift one leg,
just squeeze your abs and breathe out and slowly bring it back.
Focus and target on your lower abs.
As soon as you complete 10 repetitions, start same movement from the other leg.
Just remember that whenever your leg lifts up, your hips will be in contact with the bench
This was our post. I hope you liked this post just like other post
Write down your feelings in the comment box after performing these exercises
But you have to perform these exercises in continuation for 2-3 months to see the results.
I'll keep making these informational post for you all and keep appearing in front of you all
Till then take care
Goodbye