Most Efficient Exercises for the Lower Abs

The lower abs are the hardest to workout due to the fact that in this area a lot of fat gathers easily. But if you really want to have gorgeous lower abs, there are certain exercises that can help you achieve the desired results fast. Therefore, if you want to learn which are the most efficient exercises for the lower abs, continue to read this article.
Most Efficient Exercises for the Lower Abs Picture

Exercise ball leg lifts

For the exercise ball leg lifts, you need a Swiss ball. Lie flat on your back and hold the Swiss ball in between your ankles. Crunch your upper abs and brace the center of your core. Contract your lower abs, squeeze the Swiss ball with your ankles, and raise it upwards until your legs are straight at a 90-degree angle. Hold the ball there for about 1 second, brace your core, and slowly lower the ball down without it touching the floor. Hold the ball in this position for another second and repeat the movement. Do 3 sets of at least 15 reps.

Reverse crunches

For the reverse crunches, you must lie flat on your back with your legs in tabletop position. To make it more comfortable for you, place your hands behind your head. Forcefully contract your lower abs without moving your upper back, lift yourself off the floor from the middle down, and pull your knees inward toward your head. When your knees reach your chest height, pause for a second and slowly return to the initial position. Repeat 3 sets of at least 20 reps.

Captain’s chair

When you’re at the gym, you will encounter a very interesting equipment called the dip machine. This piece of equipment provides an ideal workout for your lower abs. Place your forearms firmly on the pads of the dip machine while keeping your body straight. Contract your lower abs powerfully and pull your thighs upward into your chest. Squeeze the contraction and hold for a couple of seconds. Afterward, slowly lower back to start. Repeat 3 sets of 15 reps for fast results.

Ab V holds

Last on our list of most efficient exercises for the lower abs comes the ab V-hold. To do this exercise, you must lie flat on the floor or on a flat bench. Put both hands on your sides and simultaneously lift your legs and torso to a 45-degree angle, forming a “V” with your body. Keep your legs straight and maintain this posture. Afterward, brace your core and contract your abs while maintaining the position for no less than 30 seconds.

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