Do You Want To Achieve Tight ABs? 10 Exercises For Lower Abs Without Any Equipment

Between your ribs and pelvis, your abdominal muscles (abs) are located. They comprise the center of your body, together with your back muscles. The core assists in maintaining balance and protecting the spine. A strong core is required for the majority of popular physical activities, such as walking and running. This article will help you to know about the 10 Exercises For Lower Abs Without Any Equipment.

Many individuals overlook the importance of abdominal muscle workouts. However, obesity, poor posture, and frailty can all result as a result of doing so. As a result, it’s critical to maintain the strength of your abdomen through lower Abs workouts. In this article, we will tell you about lower Abs exercises that you can easily try at home.

Overview of lower abs

The lower abdominal muscles are targeted by some of the most frequent ab workouts. This is one of the body’s fat storage areas. To some extent, body fat is required to keep you warm and provide enough energy-burning substance

However, having too much body fat is unhealthy. Lower abdominal or lower abs workouts target abdominal tightness and strengthening. They can also help you reduce abdominal fat and develop into distinct muscles known as a six-pack if you train them hard enough.

It’s critical to ease into any new fitness routine. 

However, if you get intense discomfort while exercising, stop and consult a doctor before resuming.

Exercises for lower abs

These exercises are designed to develop essential lower abs to enhance posture, stability, and balance in daily activities. The majority of lower ab workouts may be performed without any additional equipment. Some of the motions outlined below do necessitate the use of sliders or towels. 

Practice each workout for 30 seconds, pausing for 10 seconds in between. Finish the circuit. one to three times

1. Climbers on Mount Everest

Mountain climbers put their entire body, as well as their core, to work. They’re also a type of cardio workout, which means they raise your heart rate while you’re doing them.

To complete this activity, follow these steps:

10 Exercises For Lower Abs
  1. Begin with your torso straight and your hips level in a high plank position.
  2. Raise your right foot and bring your right knee in between your hands toward your chest. Maintain a strong core and avoid lifting your hips.
  3. Lift your left foot and pull your left knee to your chest between your hands while you return to plank with your right leg.
  4. For the next 30 seconds, alternate legs as soon as possible.
2. Tap your heel

To complete this activity, follow these steps:

  • Lie faceup on the floor with your arms at your sides and your hands on the floor.
  • Keep your calves parallel to the floor by bending your knees.
  • Slowly drop your contracted feet forward until your heels just make contact with the ground.
  • Squeeze your abs to assist in returning your feet to the beginning position.
  • Repeat for 30 seconds.
3. Scissors 

To perform this exercise, lie faceup on the floor with your hands behind your head and your head and shoulders elevated.

  1. Lift your legs off the floor using your abs and scissor kick with one leg up and one leg down.
  2. After 30 seconds,  do it by alternating the legs. 
  3. Make sure your neck isn’t strained and your chin isn’t jutting forward.
4. Slider pike

Grab some sliders, coasters, or towels to place beneath your feet for this workout.

  1. With both feet on the sliders, begin in a high plank stance.
  2. In a pike posture, squeeze your lower Abs and draw your feet in toward your hands, raising your hips toward the sky.
  3. Lower your back into the beginning position by slowly pushing your feet out.
  4. Repeat for another 30 seconds.
5. Raise your legs straight
  1. To exercise regularly, lie faceup on the floor with your arms at your sides and your hands on the floor.
  2. Hold your core and steadily raise your straight legs off the floor to 90 degrees.
  3. Return your legs to the ground gradually.
  4. Repeat for another 30 seconds.

Note: If you already have lower back problems, skip this motion and instead try this pull-up bar version.

  • Strengthen your abs and raise your legs off the ground to hip height while holding a pull-up bar. (Beginners should bend their knees; expert exercisers should keep their body extended and bend at the hips for a more challenging lower Abs workout.)
  • Return your knees to the initial position slowly.
  • Repeat for another 30 seconds.
6. Climber with both arms crossed
  • To do this exercise, begin in a high plank position with your body straight, hips leveled, and core braced.
  • Draw your right knee in toward your left elbow by lifting your right leg.
  • Lift your left leg and pull your left knee toward your right elbow as you return to plank with your right leg.
  • Alternate legs for another 30 seconds.
7. Knee tuck with a slider
  • Take some slider, coaster, or blankets to place beneath your feet for this workout.
  • With both feet on the sliders, begin in a high plank stance.
  • Pull both feet in closer to your chest while bracing your core. Avoid squinting your shoulders or leaning too far forward with your upper torso.
A variation on the exercise ball

Alternatively, if you do have a yoga ball, try this variance:

  • Start with your feet on the ball in a plank posture.
  • Draw both knees in toward your chest while keeping your core engaged.
  • Return your legs to the initial position slowly.
  • Repeat for another 30 seconds.
8. Rolling planks

To perform this exercise, begin in a low plank posture with your forearms propped up.

Continue for a total of 10 seconds.

  1. Stack your feet and roll onto your right elbow.
  2. Maintain a side plank for 10 seconds, making sure your obliques are engaged.
  3. Shift back through the middle and stack your feet onto your left elbow.
  4. Hold for a total of 10 seconds.
  5. Alternate for 30 seconds, keeping your core engaged and without letting your hips sink.
9. Make a roll
  1. Lie faceup with your legs stretched, knees together, feet flexed, and arms straight above to perform this exercise.
  2. Take a deep breath in.
  3. Lift your arms up and forward as you exhale, and gently roll up to a sitting posture using your abs.
  4. Slowly return to the beginning posture by drawing your abs in.
  5. In 30 seconds, repeat as many times as you can.
10. Jackknife

To complete this activity, follow these steps:

  1. Face up, and legs stretched, feet together, and arms lifted straight aloft. Inhale deeply.
  2. Contract your abs and lift your upper forearm and left leg, putting your hand to your foot as you breathe.
  3. Breathe and return to the beginning position gently.
  4. Repeat for another 15 seconds.

Conclusion

There is no denying the importance of excellent health in one’s life. Lower abdominal workouts like the ones listed above can help you get in shape and live a happy, healthy life.

It’s critical, though, to remember to ease into new workouts. 

Talk to your doctor or a healthcare professional like a physical therapist if you have sharp or prolonged pain.

That six-pack is still hiding in the back of the fridge, no matter how many crunches and planks some of us perform (which means behind a layer of fat). So the manner you’re training may be preventing you from reaching your objective.

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