Lower AB Workouts

"lower-ab-workouts"

 

Before knowing about lower AB workouts we should have a brief idea about the position of the lower AB in our body. I want to inform you that lower AB muscle area is located below the belly button or navel of your body. If you know how to lose weight then you should agree with me that losing weight is not everybody’s cup of tea. Weight loss process is really a tough one. If you follow the guide to lose weight then you will find the term lower AB workouts.

 

Generally, lower AB muscle area deposits more fat than the other body area. To reduce belly fat from this abdominal area you can consider some workouts. These workouts are mainly involved in extending or raising your legs. These workouts not only help a lot to reduce belly fat but also help to increase the strength of abdominal muscle. Let’s know about the process of doing some lower AB workouts. 

 

Leg Raise

"leg-raise"

 

  1. Lie on your back and extend your legs. Try to keep your full body parallel to the surface.
  2. Put your arms on the top of your head.
  3. Lift your legs up very slowly. Try to keep them straight. Continue to lift your legs until they are at a 90-degree angle to the ground. Then slowly back down your legs.
  4. Remember, do not touch the surface with your legs. Try to keep your legs six inches above the ground. Hold the position for a while and repeat.

 

Incline Leg Raise

"incline-leg-raise"

 

  1. Sit on an adjustable bench with bar or pad. Adjust the bench at 45-degree angle. Sit in the high-end position of the bench. Then reach back and grasp the bar or pad above your head.
  2. Raise your feet off the ground. During this time keep your legs straight at the knee.
  3. Bring your legs at90 degree angle with a torso and then lower your legs back down beyond parallel with the floor.

 

Bicycle Kick

"bicycle-kick"

 

  1. At first lie on your back. Then extend your legs. Try to keep your full body parallel to the surface.
  2. Put your arms on the top of your head and bring your left leg toward the chest. Then bend at your knee as it comes to the chest.
  3. While your left leg is at the chest, bend at your knee and bring your right leg toward the chest. At the same time extend your left leg back to its straight position.
  4. Remember, do not touch the surface with your legs. Try to keep your legs six inches above the ground. Hold the position for a while and then alternate to the other leg.

 

Reverse Crunch

"reverse-crunch-1"

 

  1. At first lie on a bench with handles at one end. Grasp the handle. Bend your knees and keep them up.
  2. Bring the heels of feet near to your hip. During this time don’t lift your pelvis off the bench and keep your feet flat on the bench.
  3. Put your knees on the face rounding your back. At the same time bring your pelvis off the bench in a crunching motion. Hold the position for a while and compress your abdominal muscles.
  4. Slowly lower your knees and hip until your pelvis touches the bench. Remember do not touch the bench with your feet.

 

Pull-Up

"pull-up"

 

  1. Grasp the bar of a raised pull-up bar and hang. Lift your legs until they are parallel to the ground. Try to make L shape.
  2. Pull your chest toward the bar. At this time keep your body upright.
  3. Slowly lower your body and extend your arms fully.