Nowadays, the round belly is no more considered a good trait. People are looking to have either a zero figure or a trunk region full of six pack abs. The six pack is a symbol of high degrees of fitness and provides a great look for someone having high measures of biceps, triceps and lattices. The workout done for the abs and especially the lower abdominal exercises are really tough, It requires a high amount of effort and special diet- you need to avoid fat containing fat as much as possible and keep all the junk food miles away.
Here are a few lower abs exercises and remember, these exercises should be done in a systematic manner.
1# Bicycle crunches
To start with, we will talk about bicycle crunches. This is a very good lower abdominal exercise for men. To perform this, you rest on the floor with the face towards the ceiling. The legs are bent and head is lifted and held by the arms. Then, the right leg is brought closer and the left elbow is pushed forward to make contact with it while the other leg is straightened out. The same is done for the left leg, this time the right elbow coming near. This process is repeated till you lose your breath.
2# Twist and crunch
Next we come to one of the best abs exercises. Lying down, one has to bend his leg. Then the hip has to be twisted a bit and using the abs the right part of the body is lifted and the right elbow is turned. In the nest turn, the left elbow is also made to do the same. This is repeated a few times. This results in very good lower abdomen development.
3# Double leg reverse crunch
For this, rest on your back and make the body parallel to the ground. Then, the legs are raised and the knee is bent. The hands are kept below the hip. Then the heels slowly lowered to just a few inches above the ground and held in this position for some time. Again, the legs are raised back to its initial position. Again the same thing is repeated. This helps in the development of the lower region of the abdomen.
4# The declined sit-ups
The declined sit ups also help develop the lower region of the abs. It is just like normal sit up, but the raising of the leg is a bit declined. This helps in putting the effect onto the lower part of the belly.
#5 Side crunch on balls
This is almost the same as the normal crunch with back resting on the ball. However, this exercise helps reduce the fat attached on the side of the body and also helps build the lower region of the six pack abs.
All Exercises 4/5 Sets & 20/30 Reps & 1 Min Rest Between Sets !
