10 min lower ab workout

Most people want to work the muscles in this area to get down the swelling and reduce the fat accumulated in this part of the belly, For this reason, we will discover the best exercises for the lower abdominals that will help you to have a perfect body.

However, it is recommended that you carry out a complete workout routine in which upper and lower ab workout are incorporated to make all the muscles of the abdomen stronger and more muscular, and only then will you obtain a flat and perfect belly.

10 min lower ab workout

 10 min lower ab workout

 

Workout Program:

If you’re a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform one workout 2 to 3 times per week

If you’re more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the exercise as a circuit performing each workout one after another without any break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set. Work out 3 to 4 days per week.

Crunches.

Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal.

Mountain Climbers.

Start from the plank position on your hands. Keep your abs engaged and your shoulders directly over your hands, drive your RIGHT knee in towards your chest, using your abs to pull it in. Quick reach that leg back and drive your LEFT knee in towards your chest. Go as quickly as you can while maintaining abdominal muscle strength.

Bird Dogs.

Start on your hands and knees, and keep the abs tight. Reach the RIGHT arm out in front of you as you too lift the LEFT leg back behind you. Stay as steady as possible through the hips and shoulders and, with control, lower back to all fours.

Bicycle.

When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed. Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire exercise.

Dead Bug.

Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead.

Alternate Heel Touches.

Lie on your back with your knees bent and your hands next to your hips. Slightly raise your upper body off the floor and with one hand reach down your side to your heel. Return to the middle and repeat to the other side reaching to touch your hand to your heel. Keep moving from side to side. This exercise develops the External and internal obliques.

Tips for getting defined abs

If you want a muscular body and a flat belly you will have to follow these guidelines:

Eating healthy, low-fat foods: Reducing the amount of fatty foods you consume and choosing a balanced diet abundant in fruits and veggies are necessary to have a toned belly.

Cardiac exercises: are key to losing accumulated fat throughout your body, and help you enjoy stronger health. You should devote about 30-60 minutes of your training to exercises such as running, cycling.

Toning exercises: if you want to strengthen your belly, you should work with abs exercises as specified but, in addition to the lower muscles, you must also get the upper and lateral muscles working to make your torso look spectacular.