If you're on the hunt for a relevant workout that focuses on shaping your lower abdomen, this is the perfect guide for you. This area is often considered as problem spot by many female fitness enthusiasts. However, it's not a lost cause if addressed correctly. The significance of training this specific body part goes beyond physical appearance and extends to holistic health benefits including maintaining an overall lean physique. Thus, I've curated the ultimate lower abs strength routine especially designed for women with an objective to stay well-structured.
This exercise set has proven efficacy in keeping one incredibly fit and healthy when followed regularly; although it caters both genders perfectly fine, its importance can't be stressed enough particularly for women who require additional concentration towards their lower core - from recovering post-childbirth or simply in order to sustain strength throughout daily routines. For even better results, I recommend coupling this regime with a nutritional diet plan that assists in maintaining caloric deficit along with incorporating cardiovascular workouts within your fitness schedule.
For each drill included in this sequence, perform 12 repetitions taking rest intervals of 60 seconds between successive sets until completing three rounds totally. Commit yourself striving to get through the collective series at least twice within every week span. Continue reading downstream about the exquisite aspects pertaining to our handpicked Top-rated abdominals-centric exercise regimen specifically meant serving women intending maintain leanness plus don't miss out on our exclusive tips & advice.
Planks
The plank is a fundamental workout that hits major core muscles such as the rectus abdominis, obliques, and erector spinae. This variety of stimuli can build key muscles in your abdominal area.
To carry out a plank exercise, begin by positioning yourself on your hands and knees in a quadruped alignment. Extend your legs backward while balancing your weight on the balls of your feet. Ensure that you position hands directly underneath shoulders and verify that from top to bottom–head to heels–your body forms a straight alignment. Contract abs tightly to guard against hip dropping and maintain posture for the predetermined duration.
Leg Lifts
The upcoming workout is primarily aimed at the rectus abdominis, specifically the lower area.
To execute leg lifts, take a horizontal position on your back and keep your hands either by your sides or under your butts. Keep both of your legs straightened as you raise them in unison towards the roof. Lower them again without letting them make contact with the floor. Hold contraction for roughly one second during end range. Repeat to reach desired number of repetitions.
Exterminated Insects
The exterminated insect routine offers a synergetic blend of core fortification and cross-body stimulation as you alternate between your upper and lower body movements. This workout is particularly beneficial for recuperation after childbirth and overall core reinforcement.
To execute an exterminated insect, recline on your back with arms reaching skywards and knees flexed at 90 degrees. Depress your right arm behind yourself while simultaneously extending the left leg outwards. Resurrect to the initial position, and switch sides. Make sure that your spine maintains contact with the floor throughout this cycle. Reiterate based on desired count repetitions.
Leg Lift Side Plank
Practicing the side plank move promotes stabilization in hips and fortifies your lateral muscles, which is helpful for performing daily activities such as carrying or lifting. Performing this exercise primarily targets oblique muscles, gluteus medius muscle, and rectus abdominis muscle. Accompanying a leg lift to the conventional side plank further intensifies the drill difficulty level. If you find it too difficult to incorporate a leg lift into your routine, consider maintaining static side planks on both sides for 30 seconds each.
Steps to accomplish a leg lift side-plank:
Start off by adopting a regular side plank stance over your left hand or forearm with fully sprawled legs. Raise up your right foot maximally without causing strain. Lower it back slowly ensuring that it doesn't touch down on the other foot when reducing its elevation again. Throughout this procedure keep checking about retaining your body alignment consistently linearly throughout all actions during each training volume episode.....and then switch orientation."
Flutter Kicks
The flutter kick is the concluding exercise in this lower stomach strength routine, perfectly designed to workout your lower abdominals and hip flexors.
To carry out flutter kicks, lay straight on your back while your hands are placed beneath your glutes. Start by slightly lifting off your legs from the ground. Make minor, fast-paced vertical movements with varying leg positions. Maintain the tension in our abs and ensure that you also press down firmly onto the floor with your lumbar region all throughout the set of repetitions you aim for.
