Lower Ab Workout at Home

Many feel that in order to have those firm ab muscles, you only need to follow a strict diet at home. However, this won’t really help if you don’t do any workout concentrating on the abs. All you need to do is take a healthy diet and follow a lower ab workout at home daily. Remember that supplementing the program at home with cardiovascular exercises like walking, cycling, or jogging, would help you get overall best results.

Abdominal Exercises to Perform

Traditional Crunches
Crunches are the most important exercises that will help tone up your abs. To start this abdominal exercise, lie flat on an exercise mat. Tuck in your abs, place your hands behind your head, but do not use them for support while you raise your upper body. Bend your knees, your feet must lie flat on the floor. Raise your shoulders off the floor, as much as possible, do not move your lower back, keeping your head straight looking at the ceiling. Slowly lower and repeat for 20 times. Perform 3 sets.

V Crunches
To perform this workout, lie flat on a mat, keep your legs close to each other, hands at your sides with palms facing down. Now, be in a position so that your head and shoulder are placed 2 inches above the floor and your feet are also 2 inches above the floor. Now, raise yourself in this position, bending your knees to form 90 degree angle, try to bring them near your chest. Hold the position for 2 seconds and slowly return to the initial position and repeat. Perform 15 reps and 3 sets.

Air Cycling
To start this exercise, lie flat on an exercise mat. Look towards the ceiling, place hands at sides, palms facing the floor. Raise your legs with knees bend. Now slowly perform the cycling movements in the air continuously for 2-3 minutes. Remember not to move your hands or upper body. Performing 3 sets daily will be very effective in toning your abs.

Leg Lifts
To perform this exercise, lie flat on your back on an exercise mat. Place your hands below your buttocks so as to stabilize your back, palms must face down. Now, raise your legs straight upwards. Raise slowly until your legs are perpendicular with your body and lower them slowly towards the floor. Repeat this 20 times and perform 3 sets.

Reverse Crunches
To perform this workout, lie flat on the mat. Raise your legs and bend them at the knees to form a 90 degree angle. Keep your hand stretches above your head, touching the floor. This is the starting position. Now, tuck in your abdomen, bring the knees towards your forehead, only your lower back must be lifted. Now, slowly bring the lower back to the floor. Repeat for 15 times and perform 3 sets.

Alternating Supine Leg Walks
To perform this lower ab workout, lie flat on your back, place your hands under your buttocks to stabilize your back. Now, raise your legs as you did while performing leg lifts. When your legs are perpendicular to your body, it is the initial position. Now, start by contracting your abs and lower one leg so that your foot is a few inches off the ground. Hold this position for 2-3 seconds and raise it back to initial position. Alternate your leg and perform the same movement. Perform 20 reps and relax. You must perform 3 sets of this workout to achieve the best results.

Following the aforementioned workout daily might prove beneficial. Doing some cardio exercises like running and cycling along with these workouts, will help you achieve faster results.

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