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4 Easy Lower-abdominal Exercises For Women To Do At Home

4 Easy Lower-abdominal Exercises For Women To Do At Home
The abdominal fats are very stubborn. It takes patience and commitment to get rid of the fats and build muscles.

However, sometimes our daily schedules do not give us the allowance to hit the gym.

Do not worry because by the end of reading this article you will be a step closer to defining your abdominal region.

Abdominal exercises are divided into three section (upper abs, lower abs, and oblique). It is recommended to do exercises for all the sections for a proportional abdominal area.

Here are some abdominal exercise for women at home that does not require sophisticated training equipment:

1. Ab Crunch

Ab Crunch

● Lie down on your back on a mat.
● Bend your legs, resting the soles of your feet on the floor and placing your hands on the back and side of your head.
● Slightly raise your shoulders on the ground and contract your abdomen, by raising the trunk, but not separating the lumbar area of the ground.
● Return to the initial position and, without resting your shoulders on the ground.

Repeat this exercise for 20 of 3 sets

2. Leg raise

Leg raise

Other basic exercises to work the lower belly are the 4 step leg raises.

● Lie down with your legs extended and your hands behind your neck on a mat.
● Stretch your abdominal area and raise one leg until it is perfectly perpendicular to your trunk. Next, repeat the procedure using the other leg.
● Lower the first raised leg and then do the same with the other leg.

Do 3 sets of 15 repeats.

3. Bicycle

bicycle workout

This kind of abs exercise allows you to work on your rectus abdominal and obliques. In this way, you will be able to sculpt the entire torso.

● Lie on your back with your hands behind and on the sides of your head.
● Raise your head slightly and extend your legs.
● Tighten your abdomen and bend your left knee, bringing lightly the right elbow toward the knee.
● Return to the initial position, bending the right knee and bringing the left elbow to it.

Perform 3 set of 20 repetitions.

4. Pelvic lift

Pelvic lift workout

Thanks to this exercise, you can work not only on the lower part of the abdominal area, also on the gluts and, to a lesser extent, on the obliques.

● Lie on your back on a mat.
● Bend your knees and extend your arms.
● Tighten your tummy and your buttocks to raise your hips up to form a straight line from your knees to your shoulders.
● Keep the posture for some few seconds, and slowly return to the initial position.

Practice 3 sets of 15 repetitions.