How to get lower abs quickly and easily

How to get lower abs quickly and easily

Strengthening the lower abs area is a key point in attaining a perfect and fit body. Here are some of the best-suggested exercises to get lower abs quickly. Do these exercises in a row and then take a break and repeat the same set again two more times.

Bear crawls: Bend down on all four and gradually lift your knees from the floor. Let the knees be away from the floor. Move your left foot along with the right hand, a step forward. Next move the left hand and right foot forward. It’s a complete bear like move. Move ahead in the same position. You may make a backwards move practising the same method. Make sure you repeat this exercise for 10 reps. In order to get the best results, you have to pull your navel in and keep your spine neutral.

Straight leg lifts: Lie down on your back and keep your hands on your lower back or your butt, the position in which you are most comfortable and do not suffer pain. Keep your legs straight. Make sure your low back is on the floor while you are carrying out the exercise. It’s time when you should lift up your feet, making them in a perpendicular position to the floor. Now relax and bring back your feet down but a few inches away from the floor.  Also, repeat the same exercise for 10 reps. It is advisable to first lie down properly and let your head, neck, and shoulders, relax. Be in motion when you find the time is right to lift them up.

Bicycle: Let’s see how can one do bicycle exercise without actually having a bicycle! So lie down on your back, straight. Lift your feet few inches above the ground. Make sure your toes are pointed and your head and shoulders both are also lifted off from the ground. Give your head the support of your hands. Now bring your left knee close to your chest and lift your shoulder higher from the ground. Stretch the other leg in the meantime and relax your shoulder. Rotate your legs in a bicycle manner. Repeat the same exercise for 20 reps.

Mountain climbers: This exercise begins in a high plank position. Your body should be in straight line right from the head to toe. Make sure your hands are apart parallel to your shoulders. Now bring your right knee close to your chest and put it back to the floor. Simultaneously, bring your left knee close to your chest and repeat the same exercise for 10 reps each side.

Dead bug: Lie down on your back and lift up your legs bending your knees at an angle of 90 degrees to the floor. Now lift up your arms straight. Lower your left arm towards the floor right behind you and lower your right foot above the floor. Now come to the starting point. It’s time to do it another way round. Now lower your right arm towards the floor right behind you and lower down your left foot above the floor. Repeat the same exercise for 10 reps.

Modified V-ups: Sit on the floor with bent knees, putting your feet flat. Make sure that your upper body is lean backwards at an angle of around 45 degrees. Bring your knees close to your chest. Make sure your shins are parallel to the floor. Simultaneously, stretch your legs straight out.  Also, repeat the exercise for 10 reps making your knees come towards your chest.

Forearm side plank: Put your forearm on the ground from your side. Place your elbow in a line with shoulder and your other hand on the hip. Make sure your body is in a diagonal line. Hold your body in the same position for 30 seconds and then switch your side.

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