Add these 6 must do lower ab workout to your routine to strengthen your core. Maintaining a strong core is vital because it helps to strengthen your lower back, improve your posture, and stabilise your entire body. Because nearly all body movements originate in the core, strengthening these muscles will improve your range of motion while also protect you from injury while completing everyday tasks.
Not all ab exercises are the same. In fact, many of them are a waste of time when it comes to working out. The electromyography (EMG) activity results obtained by popular core exercises were investigated in a study conducted at the San Diego State University Biomechanics Lab. Here’s how they compared to some of our other favourite (and least favourite) ab workouts:
Don’t waste your time with:
1. The basic crunch
Why : The basic crunch is just that—basic. Don’t invest several time on a poor exercise that doesn’t adequately work for your abdominal muscles.
2.The straight-leg sit-up
Why : Many back problems are caused by this old-school workout. It causes you to hurl your upper body forward in an attempt to touch your toes, putting a lot of tension on your lower back. No thanks.
3. The seated twist
Why : In fitness centres, seated twisting machines are a waste of money and space. They can cause harm if you don’t know what weight to use or how to manage the action. They spin your lower back beyond its safe range of motion. I’ve seen a lot of folks snap from right to left with a lot of force—ouch!
4. The standing dumbbell side bend
Why : Isolating the obliques in this manner is not natural and can create unnecessary back strain. (How often do you pick something up by bending straight to the side?) Many people also exploit the momentum created by the dumbbells to rock side to side instead of working their muscles appropriately. If you don’t want to look like you’re listening to oldies, stay away from these.
6 best lower ab workout to maximize your workout time instead:
1. The Bicycle Crunch
Why : It stimulates more abdominal movement, including your lower stomach and obliques, than the typical crunch.
How: Lie on your back, take your legs to a 90° angle and hold your hands around your temples. Perform a bicycle motion with your legs while crunching up and twisting across your torso. If you crunch up and to the right, for example, your right knee should be drawn in, and vice versa. Rep for a total of 20-30 reps.
2. The plank
Why : This exercise ranked first in terms of obliques strength among participants in the San Diego trial. It also generates greater abdominal activity, particularly your lower belly and oblique, than conventional crunch.
How: Bridge up and align your body in one straight line by supporting yourself on your forearms and the balls of your feet. Tighten your abs and hold for 30-60 seconds.
Kick it up a notch : Reach forward with your right hand from the plank position, hold for a count, and slowly return to the beginning position. Reverse the process with your left hand.
3. Vertical Leg Crunch
Why : It triggered 116 percent greater abdominal activity than the typical crunch in the study’s participants.
How : Lie on your back with your legs up in the air, slightly bent at the knees. By squeezing only your abs, try to touch your ankles with your hands, but keep your chin off your chest. Rep for a total of 12-16 reps.
Kick it up a notch : For a V-sit, reach towards your toes and hold the position for 15 seconds.
4. Reverse Crunch
Why : With this technique, you can engage your lower abdominal and obliques.
How: Lie on your back with your legs bent and your hands tucked under your bum. Raise your legs till they’re at a 90-degree angle with your body. Pull your knees in towards your chest with a pelvic tilt, squeeze, and slowly lower to the starting position. Aim for a total of 15-20 reps.
Kick it up a notch : Hold a weight over your head.
5. Side Plank
Why: Side planks strengthen and tone your glutes, quadriceps, hamstrings, inner/outer thighs, and upper body in addition to your obliques. It is one of the best lower ab workout for women which you can do without any equipment.
How: Lie on your side with one foot placed over the other and your forearm perpendicular to your body. Maintain a straight line with your body by bridging your hip up and holding for 30-60 seconds.
Kick it up a notch: Raise your top leg to parallel with the ground (this full version of this is called Vasisthasana in yoga).
6. Side Crunch
Why: It can vanish your love handles effectively.
How: Lie down on the mat on your left side, legs bent and piled together, and body in a straight line. Your head should be resting on the mat, and your eyes should be directed forward to your left arm, which should be extended in front of you on the floor in line with your shoulder. Curl your right arm up to your ear so that your fingertips are just behind it. Then, using your core strength, elevate your upper body as high as you can while keeping your elbow as near to your hip as possible. Lie down slowly and repeat. Change sides.
This intense abs workout is an best lower ab workout exercise routine you can do at home and you don’t need any equipment