How to train lower abdominal muscles

In the summer, many people will choose clothes that reveal their flesh, but please note that the flesh here is muscle, not fat. Whether it is a man or a woman, having muscles in the lower abdomen is particularly sexy. In the summer, the looming feeling is really exciting. It is really simple to have muscles. Just choose the movements that suit you and stick to them.

Knee bend abdominal hip raise

Exercise Tips: Lie face down on your mat with your hands at your sides, knees bent at the back, and feet raised two inches off the ground. Bring your pelvis and your knees toward your chest, contract your abdominals, and hold for a two-second count. Return to starting position and repeat until failure.

Decline Sit-Ups

Exercise suggestion: Using a decline bench, position yourself locked at the top with your feet on top. Your hands rest on either side of your head, without locking your fingers. Slowly lift your body up while you contract your abdomen. Squeeze your elbows up and bring your thighs to the sides. At the top of the movement, flex your abs for one count and then slowly lower your body back to the starting position. Be sure to maintain at least two inches of space between your back and the bench at the bottom of the movement. Additionally, for increased muscle building, hold a weight plate over your chest for added resistance.

Reverse Decline Crunches

Exercise suggestion: Using a decline bench, lie on your back with your head on top of the bench, close to where your feet would normally go. Next, hold the top of the bench with both hands. Keep your legs straight together in the air, parallel to the ground, holding on with your abs. Slowly lift your pelvis and toward your chest, allowing your abs to control the movement. Slowly lower yourself back to the starting position, always maintaining constant tension on your abdominals.

Abdominal pull macro with fitness ball

Exercise Tips: Using a large exercise ball, start in a push-up position with your shins resting on top of the ball. Keep your back completely straight and pull your knees toward your chest. Let the ball roll forward at your ankles. Make sure to contract your abdominals at the peak of the movement, then straighten your legs and roll the ball back to the starting position.

Flat Lay Abdominal Leg Pull

Exercise Tips: Sit down on a flat bench with your legs away from the ends. Place your hands at your sides, grasping the edge of the bench in each hand. Extend your legs straight out and lean your back into a 45-degree angle. Bring your knees in toward your abdomen, making sure your abs are working in a slow and controlled manner. Return to starting position.

Platform Abdominal Leg Raises

Exercise suggestions: Lie on your back with the end of your broken leg and the rest parallel to the ground, on a flat surface of a bench. Move your hands back beside your head and grab the edge of the bench. Keeping your legs as straight as possible, raise your legs as high as possible, making sure your abs are doing the work. Lower your calves back to the starting position and repeat.

Hanging knees to chin

Exercise suggestion: Pull up or chinning the bar from your knees with a slight bend in the pit. Work your abdomen by bringing your knees toward your chest. You should complete the chin up and the crunch at the same time. When fully contracted, your knees will be pulled up toward your chest. Slowly reverse the movement and return to the starting position.

Hanging abdominal legs

Exercise Tip: Drop your legs straight down from the pull-up bar. Raise your legs and bring your knees toward your chest, but only until they are even with your waist. Focus on moving slowly and with control, concentrating on using your abdominals to lift your legs. Slowly return to the starting position and repeat.

Hanging from knee to head

Exercise suggestion: Pull up or chinning the bar from your knees with a slight bend in the pit. Bring your legs up and try to touch your elbows to your knees. Lower your legs as slowly as possible until you reach the starting position, then repeat. This exercise is similar to the gorilla crunches.

Parallel Bar Abdominal Knee Raise

Exercise suggestion: Position yourself on some parallel bars, hanging straight down with your elbows and forearms and your legs. Use your abdominals to pull your legs and chest toward you. As your knees come toward your chest, roll your upper body slightly toward your knees. Be sure to squeeze your abdominals at the top of the movement for a one count.

Lying Reverse Crunches

Exercise Tip: On your tail, lie down in a palm-down position with your hands padding on the floor and your legs stretched straight. Simply bring your knees toward your chest and as you do so, bring your chin down and your chest to meet your knees at the peak of the movement. Return to starting position and repeat.

Reverse sit-ups

Exercise Suggestions: Lie on the floor with a cushion against your back. Your arms rest at your sides, with your feet and thighs perpendicular to the ground. Using your lower abdomen, bring your knees to your chest while eating with your chin to your chest. Slowly return to the starting position and repeat.

Belly Kick

Exercise Tips: First lie on your back flat on the mat with your arms at your sides, palms up. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the ground. Make small, quick up and down scissor-like motions with your legs. The key is to focus on doing the work on your abdomen and keep your abdomen contracted constantly during the exercise.

Medicine Ball Leg Extension

Exercise Tips: Start with very light medicine ball movements to get the form fixed. Lay out on an exercise mat, hold a medicine ball securely over your head, and stretch out your arms and legs. Crunch upwards keeping your arms straight, raising your hands to your feet. Slowly drop the medicine ball between your feet onto the ground, placing it between your feet while keeping your feet together as you lower your body to the starting position. Crunch back up, raising your legs and grabbing the medicine ball from your feet. Finally, lower your legs and upper body to the starting position. This is a very difficult ab exercise, so ensure perfect form and start out very light and focused.

Handstand fitness ball leg extension

Exercise suggestion: Using an exercise ball, get into a pushup position with your feet on top of the exercise ball. Slowly lift your butt in the air, tightening your abs and flexing your abdominals at the top of the movement. Slowly lower your body down to the starting position and repeat.

Hand-leg sit-ups

Exercise Tips: Grab two dumbbells and lie flat on an exercise mat with your arms and legs fully extended. Slowly raise your right leg and arm higher while performing an ab crunch. Try to keep your arms and legs straight throughout the movement. Focus on your abdomen and the location of your stomach at the tension and flex peak. Repeat with your left leg and arm.