Lower abs exercise for women

Pretty Pearls

We ladies want our stomachs to be flat and firm. It doesn't have to be a six-pack, but the thin layer of fat should be gone! This is most effective when combined with specific lower-abdominal workouts.

Are you all set? Then check out these six easy yet powerful lower abdominal workouts! All you need is some motivation, some comfy gear, and an exercise mat. Make sure you're doing all of the exercises slowly and softly and that you're breathing correctly.

1. Forward pusher

A variation on the traditional sit-up: Lie down on your back with your feet a few inches apart from your buttocks. Tighten your abdominal muscles. With your arms straight ahead, carefully move your upper body up a few millimeters off the floor. Cross your arms three times rapidly at the highest position. Then lower your upper body to the floor, but not totally.

3 sets with 15 repetitions

2. Leg pushers

Lie down on your back and clench your abdominal muscles. Stretch your legs straight up, facing the ceiling with the soles of your feet. Now, using the strength of your abdominal muscles, steadily lift the hips upwards. If the head and shoulders are elevated a few centimeters throughout the workout, it becomes a bit more difficult.

3 sets of 15 reps each

3. hold exercise

Sit straight with your arms outstretched, bending your upper body slightly rearward. Stretch your legs out at an angle to the floor to parallel your calves to the ground. Hold this posture for 15 seconds by pushing the legs forward a little. The exercise becomes more difficult as the body is bent lower. You may also execute the movement with your legs extended.

3 sets of 15 seconds each

plank/forearm support

Make a push-up position with your knees approximately hip-width apart, forearms raised, and elbows under your shoulders. Tighten your abdominal muscles. Make sure your body is straight, and your bottom isn't slipping up. For a total of 20 seconds, stay in this posture.

Variation: If you want to make it more challenging, raise one leg alternatively.

3 x 20-second intervals

jackknife

Sit up straight, clench your abdominal muscles, and bend your upper body backward with your arms spread out in front of you. Raise your legs directly and move your upper body and legs back and forth. You may make the workout more challenging by holding a dumbbell in each hand.

Three sets of 10 repetitions

crunches

Lie down on your back with your feet positioned apart from your lower body. Place your hands on the back of your head softly. Tighten your abdominal muscles and steadily lift your upper body off the floor a few millimeters. Hold for a time at the highest position, then slowly drop your upper body to the floor, but not entirely.

Three sets of 20 reps each

Variation: You can punch with your arms forward or hold a dumbbell in your hands when you come up. As a result, the workout is challenging.

The best approach to keeping fit and maintaining a healthy weight is to live an active lifestyle with a balanced diet and lots of exercises.

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