Lower Abs Exercises

Here’s a list of exercises that you can use to train your lower abdominal (Abs) muscles:

1. Hip Raises

1. Lie on a mat on your back with hands at your sides, your legs should be folded in a way that mimic sitting on a chair.

2. Bring your knees and pelvis up toward your chest. Then hold for 1 – 2 seconds.

3. Slowly and controlled return to beginning position and continue repeating.

2. Decline Crunches

1. Sit on a decline bench. Move your hands back of your head, without locking fingers. Slowly raise your body while contract your abs.

2. Crush your body up, bringing your elbows to either side of your thighs. Then flex your abs for a 1 – 2 seconds.

3. Slowly and controlled return to beginning position and continue repeating.

3. Leg Pull Ins

1. Sit on a flat gym bench, your legs should be at the end. Grab the edges of the bench with your hands. Extend your legs and your back to be at a 45 degree angle.

2. Slowly bring your knees in toward your midsection, make sure that you execute this exercise by your abs muscles.

3. Slowly and controlled return to beginning position and continue repeating.

4. Leg Raises

1. Lie on a bench or on a mat on your back. Keep your legs as straight as possible.

2. Raise your legs as high as possible. Make sure that you execute this exercise by your abs

muscles.

3. Slowly and controlled return to beginning position and continue repeating.

5. Knee Raises

1. Stand on a parallel bars, holding yourself with forearms and elbows. Your legs should hang straight down.

2. Using your abs muscles pull your legs up toward your chest. Then hold for 1 – 2 seconds.

3. Slowly and controlled return to beginning position and continue repeating.