Lower Ab Exercises for Men

Properly performed Lower ab workouts are essential to keep the male body fit and strong. As a man, you can perform abdominal workouts. At the same time, you can improve your diet and reduce the intake of junk food. These measures will keep the body looking fit. But you’ve to be consistent at your approach. But you’ve to select the right exercises in this case. Therefore, let’s check those right exercises for you.

 

Leg Lift

Leg lifts can help you tone the obliques and lower abs.

  1. At first lie on an exercise mat. Raise your legs so that the legs are straight up over your hips. In addition, rest both hands palms down at your body’s two sides.
  2. Now use your lower abs to get help to lift hips off the floor. Also, pull them toward your ribcage. Then turn the hips to the right side and hold in that position for 5 seconds. After 5 seconds, you can return to the starting position.
  3. Repeat the whole procedure for your left side.

 

Leg Circle

  1. At first lie on your body’s backside with your arms out slightly away from the body. Keep your palms down face for getting balance.
  2. Now lift your legs above your hips. Then lock both of your knees and squeeze your hips together.
  3. In this state, draw a circle with your feet (as large as you can). Your aim should be to get yourself as high above the body and at the same time as low to the ground as it is possible.
  4. You’ve the option to reverse your directions periodically and increase the workout difficulty.

 

Reverse Crunch

  1. At first lie on the mat. Bring your legs up so that the legs are kept straight above your hips.
  2. Bend your knees at 90-degree angle. Now place both hands beneath the lower backside of your body to add to support.
  3. Then contract your abs to bring the knees closer to the chest. You’ve to hold in this position for 3 seconds. Then return to the starting position.
  4. Repeat for several times.

 

V-ups

To engage your lower rectus abdominal muscles you should focus on workouts like this where you need to lift both legs off the floor.

  1. At first lie on the floor face up. Extend your arms and legs. Rest on the floor.
  2. Before going to V-up position, keep abs tight. Now lift both hands and feet to meet over your torso.
  3. Then lower down both arms and legs and back to the floor.

 

Side Crunch on Ball

  1. At first, you’ve to balance with the right hip on a Swiss ball. Then you’ve to lean into that ball. This is required, so that you don’t fall and press the feet against a wall. This is to prevent rolling.
  2. Now place both hands up near your ears. Contract your oblique muscles on left side. This is done so that you can lift your torso up (as high as possible).
  3. You’ve to hold at this position for 3 seconds. Then release.
  4. Repeat the whole procedure on each side.

 

Stability Ball Knee Tucks

You can work with a stability ball that will help you spend more strength in training and workouts.

  1. At the beginning, get on all fours. Place a stability ball beneath the torso.
  2. Now walk the ends forward. Do this until your feet are on that ball. The rest of the body is in air and in a balanced position over the ball as well as your hands. You’ve to engage your core. You’ve to pull your knees toward the chest. Keep the hips pointed to ceiling. At this stage, the ball will roll forward under your shins. This will keep the feet in the air.
  3. You need to hold in this position for 2 seconds. Then extend your legs. Roll back into previous starting positions.
  4. Repeat this motion (10-15 times) or, until you get fatigued.

 

Hip Thrust

  1. At first lie down on your back. Your knees are bent. Your feet will be on the floor and about shoulder width apart.
  2. Now contract your lower abdominals to pull your torso forward. This will create a diagonal line between knees and your shoulders.
  3. You’ve to hold in this position for 3 seconds. Then return to the original position.
  4. Repeat several times.

 

Hanging Knee Rise

This exercise can isolate abdominal muscles of the lower rectus.

  1. Attach both arms to a harness (on a chin-up bar). Allow the body to hang below.
  2. Keep both feet together and pull those knees up. Pull them as close to the chest as you can.
  3. You need to pause when the knees are raised. Squeeze your lower abdominals for 2-3 seconds.
  4. Then lower the legs back to beginning position.
  5. Repeat for several times.

 

Cable Crunches

Abdominal muscles of the upper and lower rectus of your body can be worked out at the same time by this exercise.

  1. At the beginning, you need to attach a rope to pull down machine. Keel beneath that rope and grasp that rope with your both hands.
  2. Now hold the rope near top of the forehead. You’ve to crunch down toward the knees. Bringing your head to the knees at the same time when you lower your body.
  3. Then hold your body down in that position for a few seconds. After a while, raise your body up but do it slowly.
  4. Keep repeating until you feel that you are fatigued.

 

Wood Chop

 

  1. At the beginning, add 12 kilograms or, an amount of weight you feel you are ok using a pulley machine. Grasp the rope from the pulley machine around your shoulder height using your left hand.
  2. Now stand square to that pulley machine. Then take a couple steps to the right to create a tension on that rope.
  3. Bring your right arm across the body and at the same time clasp both hands together around that handle. You’ve to make sure that you keep the arms straight at your shoulder height. Because you need to try to bring the arm as far across the body as possible. Then return to starting position
  4. Repeat the whole procedure on each side.

Last update: February 16, 2017 08:51:52 pm

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