Exercises for the lower abdomen are designed to stimulate the muscles located just above the pubic symphysis to work. This is where, especially in women, fat is deposited the fastest and forms the so-called donut. Just doing lower abdominal exercises will not make the folds disappear immediately, but it will burn fat faster and tone the skin in these parts of your body.

Exercises for the lower abdomencan help you get rid of the bellies and sides. However, don't feel that this is enough to help you burn fat on your stomach faster - in fact, full-body strength and aerobic training are essential. This combination is the most effective weapon in the fight against overweight, because it increases metabolism, i.e. the conversion of fat into energy.Exercises for the lower abdomencan only enhance this effect as they firm the skin and make the abdomen tighter and more supple.

How to do lower abdominal exercises?

Exercises for the lower abdomen actually involve a whole line of straight muscles from the symphysis to the sternum. However, they were selected so that the lower parts of this muscle band work more intensively than the upper ones.

Estrogen is responsible for the deposition of fat in the lower abdomen in women - it makes it more difficult to slim the waist, thighs, buttocks or hips.

To get the most benefit from lower abdominal exercises, you need tokeep your navel tucked under your spineat all times. Make the movements carefully to feel the muscle tension clearly. Do not hold your breath - the muscles with oxygenation work more efficiently.

Repeat each of the following exercises 5-10 times. Take 45-60 second breaks between them. Repeat the whole thing in 2-3 series in total.

Exercises for the lower abdomen

Be sure to warm up before exercising!

1. Slip crunches

The exercise may only be performed on a smooth, slippery surface (e.g. floor panels). You need two pieces of fabric for it - cotton towels or cleaning cloths will work best.

For this exercise, it is worth equipping yourself with special training pads (sliders), thanks to which you can slide on the floor.

Take a plank position, leaning on your hands. Place the fabric under your fingertips. As you exhale, bend your legs up and pull your knees under your chest (with your feet sliding under the floor). Inhale, straighten your legs, returning to the plank.

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2. Rollover

Lie on your back, straighten your legs, raise your arms and stretch out in front of you. Rolling your back, tear your spine circle by circle from the mat until you sit down. Then, circle by circle, stick your back to the ground until you lie down again. Try to engage your abdominal muscles as much as possible in movement. Do not jerk or get up too abruptly - do the exercise as slowly as possible.

3. Raising straight legs

Lie on your back, straighten and bring your legs together, stretch your arms along your body. Glue the loins to the mat. While flexing your abdomen, lift your straight legs up at a 90-degree angle. Slowly lower when exhaling. Remember not to take your lower back off the ground.

4. Hip Lift Plank

Make a plank (on your forearms), bring your hands together. Slowly, with small steps, begin to bring your feet towards your shoulders while lifting your hips up. Stop when your hips are as high as possible and your body forms an A-shape. Return to the starting position by taking your feet away from your shoulders with small steps. Repeat 5 times.

Worth knowing

Exercises for the lower abdomen also strengthen the deep muscles. They constitute a scaffolding for the figure, which helps to maintain a straight posture on a daily basis. If they are strong, the spine is more resistant to overload, especially when performing activities such as bending down and lifting heavy objects.

An additional effect of exercises for the lower abdomen is therefore the prevention of back pain and discopathy.

See the 20-minute Fit Mom Dziedzic training for the lower abdomen:

5. Horizontal scissors

Lie on your back with straight legs. You can stretch your arms along the body, or bend slightly and place your hands under your loins. Press your lower back firmly against the mat (or your hand). Raise both legs a few centimeters above the ground and horizontally, alternately place one foot on the other, imitating the movement of the scissors.

6. Candle

Lie on your back, place your hands under your loin. Bend your knees slightly and raise your legs. As you breathe out, tense your abdomen and lift your hips up (trydo not constrain with your hands, work your abdominal muscles). As you exhale, slowly lower your hips.

Check: What are the he alth benefits of the candle?

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