If you want to have a sculpted and toned abdomen, it is not enough to perform a generic workout aimed at the abdominal muscles: you must necessarily include in your fitness routine exercises aimed at the lower abs. Only in this way, one can get the six packalso known as “turtle belly”, divided into six sculpted quadrants.
Why it is important to train the lower abs
The lower abs are the lower part of the rectus abdominis, the even, long, and superficial muscle that extends vertically down the center of the abdomen to either side of the linea alba. Training this area of the body is very important both aesthetically and functionally: in fact, only if these muscles are also toned can you have a sculpted abdomen it’s a healthy back; Conversely, weak lower abs result in a flabby belly and arching and pain in the lower back.
What exercises to perform
- Bicicletta o Flutter Kicks
- Alternate lowering of the legs or Staggered Leg Lower
- Alternating leg and arm dips or Deadbug
- Plank with side shift or Plank With Tap
- Alternate Kicks or Flutter Kicks
- Leg lowering with elastic band or Banded Leg Lower
Common ab exercises also train the lower abs, but not specifically. To obtain excellent results it is also necessary to perform targeted movements. Here is a workout useful for making this part work, as well as improving general fitness and posture: a resistance band and about 20 minutes of time. The advice is perform each exercise for 45-60 seconds, then rest for 15 seconds before continuing to the next one. Once all exercises are done, rest 30 to 60 seconds, then repeat the entire circuit for three or four rounds total.
Bicicletta o Flutter Kicks
- Lie flat on your back with your hands at your sides and legs raised in the air and bent so that there is a 45-degree angle between the thigh and calf, feet flexed.
- Quickly move your legs up and down a few centimeters in opposite directions (mimicking the movement of the bicycle) without lifting the lower back off the mat, but always keeping it pressed against the floor.
Alternate lowering of the legs or Staggered Leg Lower
- Lie on the floor, back flat, hands at sides of body, and legs extended with a resistance band looped around the ankles.
- Lift your legs straight up so they form a 90-degree angle with your torso, and lift your head, neck, and shoulders slightly off the mat so that your gaze is at your thighs. T
- Keep your legs straight and tension in the resistance band, but separate your heels so your right heel is a little farther away from your body than your left.
- Now lower both legs towards the floor. Once your right foot is just off the floor, reverse the motion to return to the start.
- Repeat with the opposite foot.
- This is a repeat. Continue for 45 seconds, then rest for 15 seconds and move on to the next exercise.
Alternating leg and arm dips or Deadbug
- Lie on your back, arms extended overhead in line with shoulders, legs lifted and bent at 90 degrees (knees bent over hips and shins parallel to floor).
- Keeping your lower back pressed into the floor, activate your core, then simultaneously extend and lower your left leg and simultaneously bring your right arm down to your ear, without arching your lower back.
- After a short break, return to starting position and repeat on the opposite side.
Plank with side shift or Plank With Tap
- Begin in a plank position, with your wrists under your shoulders, core engaged, and a resistance loop band wrapped around your ankles.
- Keeping the hips at the same level without ever lowering them, lift the right foot and move it a few centimeters to the right.
- Return to starting position, then repeat on left side.
Alternate Kicks or Flutter Kicks
- Lie on your back with your hands at your sides and your legs raised in the air, so that they form a 45-degree angle with your torso, and your feet are bent.
- Quickly move your legs up and down a few inches in opposite directions without lifting your lower back off the mat.
Plank and ankle push-ups or Plank and Pike
- Begin in a plank position with your wrists under your shoulders. Hinge at the hips to lift your glutes up, shifting your weight to your feet as you bring your right hand to your left ankle.
- Return to the plank and repeat on the opposite side.
Leg lowering with elastic band or Banded Leg Lower
- Lie on your back with the middle of a resistance band wrapped around your right foot and the ends in your hands.
- Lift both legs straight up, so they’re 90 degrees from your torso, and bend your elbows to 90 degrees so your triceps are resting on the floor.
- Keeping your right leg still, activate your core and slowly lower your left leg until it almost touches the ground. Then go back to the top.
Training with two kettlebells is also excellent for training the upper body.
The variants of the dead bug are also effective.