It’s fairly easy to get a workout on your middle and upper abdominal muscles. The standard crunches are extremely effective for those muscles. The oblique (side) muscles can easily be worked out by doing lying and standing side leg lifts and by simply bicycling around. The lower abdominal muscles are seemingly the hardest to work on, but don’t worry. We’ve got you covered completely on your lower abs workout.
Lower abs control your lower body in a way that is both effective in high muscle control and is highly manipulative of your pelvis. A lower abs workout has to consider this. There’s not a lot that you can do with your pelvis that doesn’t automatically engage the lower abdominal muscles.
These are the two best sets of lower abs workout at home in the world:
The Best Lower Abs Workout: Lower Leg Raises
The traditional leg raise. Lie on your back with your hands at your sides or resting on your belly. Slowly lift both legs straight up in the air to form a 90-degree angle with your body. Lower them and then slowly raise them again.
This exercise is the most common lower ab exercise in the world and there’s a reason: It works. It gets everything engaged, but specifically hones in on your lower ab muscles. It’s the perfect workout for people who just want to add one additional exercise to their routine to target their lower abs. This lower abs workout will do it.
A variation of this exercise involves bending both of your knees, keep your torso flat against the ground, and twisting your legs (together) to one side. Then, lift your legs off the ground like before, targeting your lower ab muscles. This will rip one whole side of your entire abdominal wall at a time. However, you should do fewer side lower ab lifts than you do regular straight leg lifts. The side muscles are generally a different species than the front abs and must be eased into all workouts a little at a time.
The far more difficult lower leg slow drop. This one targets your lower abs, your obliques, and your lower back muscles and it’s amazing. It does things with your lower body that you never thought could be done with the shape of your pelvic area. It is, however, a far more difficult lower abs workout at home.
Lie flat on your back with your hands resting on your belly. Raise your legs to a 90-degree angle, at right angles with the rest of your body. Then, using deliberately slow and controlled movement, slowly lower your legs to a 45-degree angle (diagonally) and then slowly raise them up to right angles again.
This requires vast muscle burning in your lower abs and this lower abs workout is so effective that many bodybuilders only use this move instead of the one above it. It does things with your lower back and lower ab region that makes you look godlike or goddesslike. The effect is mesmerizing. However, it is very difficult to do without trying to whip your legs in either direction because it is so hard. Keep it very slow, very controlled and only do it if you’re sure that your weak lower abdominal muscles can handle it. Even the best lower abs workout must be done carefully.
Major Pooch Smooth: Bicycling on Your Back
This is the second most effective set of exercises. If you don’t have a beer gut, but rather a small pooch in your lower abdomen, then this exercise is perfect for your situation.
Lying Bicycling Position. The basic bicycling exercise involves placing your hands behind your head, lifting one of your knees, and then pedaling in the air as if you are on a bicycle. This involves a lot of knee lifts and foot circles in the air but, more than anything, it involves targeting the circular pooch around your lower abdomen.
Upside Down Tilted Bicycling Position (with or without Weights). This position is just like the one above, but with your hips up on some foam bricks lifting your feet above the chest. You can do this exercise with or without ankle weights around your feet. This exercise is perfect for total exposure bikini weather. It’s really intense, but the results look REALLY good.
The importance of exercise is not just about looking and feeling good with our lower abs workout. It is also about longevity. A body in motion stays in motion, pardon our pun. But, seriously, there are a lot of instances where a person’s health declines rapidly after retirement or after picking a more sedentary job for their later years. They get fat, immobile and out of shape, putting greater pressure on their internal organs and joints.
If you’d like to live forever, stay fit forever. Think about the 80-year-old at the gym who is in fantastic condition and think about the 20-year-old in the computer lab who is not. You can significantly increase your lifespan (not to mention your quality of life) by pedaling a little faster, whether it be in a floor exercise or mountain biking in a nearby canyon.