Who doesn't want to have six-pack abs? Literally, everyone (gym buffs or not) have always envisioned themselves with toned abs, but we all know that it doesn't happen overnight. And no, you also won't ever attain it by simply bumming around your house doing nothing. Exercise and diet should come hand in hand in order for you to achieve that coveted pecs.
According to HuffPost, the best way to sculpt those lower abs is by doing exercises that move your legs, hip flexors, and lower abdomen. Now, to help you attain your fitness goal, here are four exercises that will absolutely work your stomach muscles to the core:
Reverse Crunch
What’s more effective than crunches for bringing out that toned lower abs? Reverse crunches, of course! Now, how do you do it?
- Start by lying on your back.
- Raise your legs with knees bent at a 90-degree angle
- Lift your lower back as you tuck your pelvis towards your belly button.
- Keep your body controlled and let your abs do the work instead of relying on the momentum created by kicking your legs.
- Bring your body back down to the floor, and be consistent with the same control.
- Repeat 10 times.
Bicycle Crunches
Another type of crunches that you should immediately add to your ab workout is the bicycle crunches, and according to ACE study, it's really the most effective routine, so make sure to include this exercise as well. Here's how you do it:
- Lie on your back with your legs in the air and your knees pulled towards your chest.
- Place your fingertips behind your ears.
- Contract your shoulder blades every time you lift each side off the floor while also straightening one leg and rotating your body.
- With each rotation, reach your elbow towards the opposite leg.
Lying Leg Raise
Another stomach exercise that you should try is the lying leg raise:
- Lie flat on your back with your hands underneath your glutes, palms down, and legs extended straight out in front of you.
- Slowly lift your legs off the ground until they are perpendicular.
- Hold for a few seconds before bringing them back down to the floor.
- To intensify this routine, don't let your feet touch the ground during reps.
Note: If you have a bad back, you better skip this routine and find a more back-friendly options.
Captain's Chair
If you have a captain's chair or dip station at your home gym or at your local gym, then this fourth and final routine is perfect for your abs workout. Here is how you do the captain's chair:
1 Let your legs dangle straight down at the captain's chair.
2. Raise your knees towards your chest. Repeat
Doing this routine will stimulate both your obliques and your abdominals.
And if you are looking for the perfect fitness partner while doing all these stomach exercises, Nordic Lifting has a variety of compression gear that will help you achieve your goals. Get them here!