7 LOWER ABS EXERCISES TO STRENGTHEN YOUR CORE

| September 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

A strong core is the foundation of a healthy and functional body. Not only does a well-developed core enhance your physical appearance, but it also improves posture, stability, and overall athletic performance.

In this article, we will explore a range of abdominal exercises that can help you strengthen your core without the need for any equipment.

Incorporating these exercises into your routine will not only give you a toned midsection but also improve your overall fitness and well-being.

Knee-to-elbow plank

  • First of all, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
  • Then bring your left knee toward your left elbow, and then return to the plank position. Next, he repeats bringing the right knee toward the right elbow.
  • Do 15 reps.

Leg raises

  • Lie down on the floor with both legs vertical as if you were against a wall.
  • Place your arms outstretched on the ground and put your hands under your buttocks.
  • Now slowly lower your right leg and brings it as close as you can to the ground, but without touching it. Then slowly raise it back to the starting position.
  • Do the same with the left leg. This is one repetition
  • Do 15 repetitions.

V crunches

  • First you have to lie down on the ground. Next extend your arms above your head. That’s the initial position.
  • Next, stand up, bringing your arms extended and straight towards your legs, which you also lift straight.
  • The idea is to lean on your buttocks trying to touch (or get as close as possible) your feet with your hands. Then inhale while returning to the starting position
  • You must repeat it between 15 and 25 times.”

Wiper

  • Lie on the ground and extend your arms to the sides.
  • Raise your legs to form a 90 degree angle.
  • Helped by the arms, move both legs to the right side and then to the opposite.
  • You must repeat it between 15 and 25 times.

Plank buttocks up

  • The starting position is lying with the stomach down and then bend the elbows at a 90-degree angle and, keeping the body flat, support it on the forearms and toes. This is the typical plank position.
  • Next, keep your abs contracted, draw your stomach in and your glutes up, continue breathing, your elbows should be under your shoulders during the exercise.
  • Return to the initial plank position. This is a repeat.
  • You must repeat it between 15 and 25 times.

Abs with cut

  • Start by lying on the floor with your legs elevated and your arms above your head and breathe deeply.
  • When you exhale, lift your head and shoulders off the ground. And as you stand up, open your legs so that your arms are between your legs (cut).
  • You must repeat this movement for 1 minute.

Elbow-knee side plank

  • Sit in a side plank position. Supported on the floor with the right forearm and right foot.
  • Bend your leg and arm trying to touch your knee and elbow.
  • Return to the initial plank position. This is a repeat.
  • You must repeat it between 15 and 25 times on each side.