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How to Work Out Lower Abs without Equipment

 
By Max. D Gray. Updated: February 20, 2017
How to Work Out Lower Abs without Equipment

In fitness, it's usually easy to work the upper abs, but the lower abs are harder to exercise because they're usually well hidden beneath a layer of fat. But your lower abs can also be worked out with a series of exercises from oneHOWTO listed below, including reverse crunches, bicycle crunches, leg and hip lifts. You just need a mat to do them comfortably and a little willpower. Get fit learning how to work your lower abs!

You may also be interested in: How To Do Crunches For Upper Abs
Steps to follow:
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First, doing reverse crunches will work the internal oblique muscles. To do this, lie on a mat and extend your arms parallel at your sides with your hands palm-down. Then, lift your legs with your feet pointed and your knees bent. Bring your knees to your chest slowly using the strength of your lower abs while you slightly raise your back.

Remember to keep your muscles flexed. Keep in mind that toning happens from constant pressure and not from the number of repetitions, so it is important to do this slowly. The next step is to slowly return to the starting position and then repeat the process. We recommend starting with 2 sets of 10 crunches.

How to Work Out Lower Abs without Equipment - Step 1
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Another suitable exercise to work out your lower abs is leg lifts. First, lie on a mat stretching out your legs with your arms by your sides and your hands palm-down. Keep your abs tight as you bend your knees slightly, slowly lifting your legs so they are almost vertical.

Then hold that position while inhaling. Don't close your knees to avoid cutting off blood circulation in that area. Then slowly lower your legs until they near the ground without touching it and hold that position and keep breathing. Repeat the process three times.

How to Work Out Lower Abs without Equipment - Step 2
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We also recommend bicycle crunches, which will work the external oblique muscles. Lie on your mat placing your hands under your head for support. Note that you should not force your head or neck during the exercise.

Then bend your knees at a 45 degree angle and raise them so your calves are parallel to the floor. Press your lower back into the mat by lifting your shoulder blades off the ground. Keep one leg straight, raised about 45 degrees from the ground, while keeping the other knee bent.

Then rotate the torso, lifting slightly off the mat, touching the opposite elbow to the knee, but you don't have to hit them together, bringing them close is enough. Finally, bend the leg that you had straightened and straighten the bent one, while turning the torso to the opposite side. Repeat the process.

How to Work Out Lower Abs without Equipment - Step 3
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The fourth exercise is the hip lift. Lie on the mat and lift your legs up while you place your arms flat on the floor, touching your body with your palms flat.

Then exhale while flexing your muscles, lifting your hips towards your ribs and off the floor and point your feet at the ceiling. As you inhale, lower your hips back down and repeat.

How to Work Out Lower Abs without Equipment - Step 4
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Last but certainly not least is the plank exercise, one of the most effective exercises to reduce belly fat. Although good old plank is good, to work out lower abs there is a variation that is even more effective:

Go into usual plank position, holding your weight with elbows and tips of your toes, all aligned with your hips. Bring your feet together and jump in order to lift your feet in the air, holding the weight of your body with your elbow and arm. When your legs come down, don't go into plank again, but lift your buttocks and hold your weight on tiptoes, in order to create an inverted 'V'. Go back to plank position and start again. Do it 10 times during 3 sets.

How to Work Out Lower Abs without Equipment - Step 5
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If you enjoyed this article and want to know how to do more abdominal exercises, do not miss the following articles:

If you want to read similar articles to How to Work Out Lower Abs without Equipment, we recommend you visit our Fitness category.

Tips
  • Remember to stretch before and after performing these physical exercises to warm your muscles up and relax them properly when you?ve finished.

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