One of the most popular goals among beginners is to score abs. However, the most common is that the upper part tends to be marked, while the lower part takes more time, due to the location of the muscles involved.
The good news is that there are specific movements that can help you achieve an impact lower abdomen, so if you want to know how to mark the lower abdomen at home, follow these tips from oneHOWTO.
Steps to follow:
1
Before starting to define the lower abdomen, it is important to understand that if there is a significant overweight, the exercises will not be able to help much. First you have to reduce the layer of fat that surrounds the muscles involved before trying to define them. That does not mean that you have to abandon the idea of training, but that you have to include cardiovascular exercises that promote fat loss.
Find out in this other article which are the best aerobic activities.
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In addition to training, one way to stimulate definition of the lower abdomen is improving nutrition. To eat healthy every day you will have to reduce the consumption of refined sugar, alcohol and saturated fats and increase the intake of vegetables, proteins, complex carbohydrates and healthy fats will not only help you regulate your weight but will prevent you from gaining more fat in the abdominal area.
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These are some exercises that can help you to mark the lower abdomen at home. To start, you can do two sets of 12 repetitions and then add one more series and reach 15 repetitions in each one:
The classic crunches on the floor they are one of the best exercises you can do to achieve your goal. To do them, stand with your knees bent and your hands behind your head. Inhale, and as you exhale raise your trunk to your knees. Then return to the starting position. This is one of the most popular movements to start your abs, and is often done as a warm-up exercise. If you are having difficulty keeping your feet off the ground at first, you can ask someone to help you, holding your legs while you do the trunk lift.
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Do 4-stroke lift It is a bit more intense than other exercises but it gives very good results. Lying on the floor, with your legs extended and your back straight, raise one leg until it is perpendicular to your torso. Raise the other leg without lowering the other, and when they are both up, slowly begin to lower each leg until you reach the starting position.
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Perform the pelvis lift off the floor It will help you define this part of your belly to match the upper part. Lie on the floor with your legs bent and your arms at the sides of your body. Bring your knees up to your chest, taking your feet off the ground and raising your hips slightly. Then return to the starting position.
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The leg lift is another highly recommended exercise to achieve the goal of defining this part of the abdomen: on the floor, with your spine straight and your legs slightly bent, place the palms of your hands under your buttocks. Contract your abdomen and lift both legs until they are off the ground, but without being totally vertical. Hold the movement for about 5 seconds and lower your legs.
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The acquaintances bicycle abs They are perfect for marking the area of your lower abs. To do them, lie on the floor, this time with your hands behind your head. Bend your knees at a 45 ° angle. Raise both legs and bring your trunk towards one of the bent knees while stretching the other, parallel to the ground. The bent knee should come as close as possible to the elbow on the opposite side of your body. Now bring the trunk to the opposite side and the leg that was stretched should now be bent, while the other begins to stretch.
Do not use your hands to push your head or neck, since not only could you injure yourself, but you will limit a good part of the muscular work that needs to be done in order for the exercise to be efficient.
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Another option to exercise this part of your body is to do the side plank with leg raise: on the floor, lying on your right side, support your upper body with your forearm on the same side, taking care that your elbow is aligned with your shoulder, while your right leg supports the rest of your body. Raise your left leg, hold the movement for about three seconds, and then lower your leg to restart the movement. At the end of the series, repeat on the other side.
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The V-crunches they are also a very popular method. If you have an exercise ball, you can achieve strong abs at home in a fun way. You just have to lie down with your body straight and your legs extended. Take the ball and hold it above your head, then lift your torso as you do the same with your legs. Your body should be in a “V” shape during the movement, and then return to its original position.
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Remember that the important thing about training is the quality of the movements. More exercise, especially if you’re just starting out, will only exhaust you and even injure your muscles. You can apply this routine three times a week, choosing three or four movements that you can do without problems, but always alternating with other workouts or sports that help you strengthen and define other muscle groups.
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