Building abs are hard work and building lower abs is sometimes seems impossible. No matter how much exercise you do, it seems they stay the same. Well, there are reasons behind it. According to health specialists, to lose significant weight and to train your muscle, you have to train your whole body. A specific exercise is not enough to lose all the excess fat that your body stores. So, to get the best results you have to perform a targeted workout as a part of full body exercise. You also have to train your core as well, because the core is the center for balance. So, follow core workouts for men as well.
Another important factor is diet. Lower ab exercises for men will not be sufficient enough to strengthen the lower abs unless you control your diet as they say, “The best of abs are made in the kitchen.” In this article, we will show you some targeted lower ab workouts for men, which you can add to your ordinary abs workout routine. Some of these workouts are also good for ab stretches and upper abs as well.
Abdominis Muscle Fact
There is no specific lower or upper abdominis muscle as this is a single muscle covers the entire midsection stretching both upper and lower part. So, the lower and uppers abs are just a misnomer, and there is no specific workout that isolates part of your abs entirely. Don’t get upset though! There are several exercises around that stimulate a particular part of your abs more than the other part. So, if you are looking for targeted workouts to stimulate your lower abs, here are ten ways you can do it.
For perfect lower ab workouts, you do not always have to perform hard exercise works. All you have to do is to control your diet and add these ten targeted lower ab workouts for men!
1. Reverse Crunch
Reverse Crunch is a great workout for strengthening your abs overall with specific benefits for lower abs. To perform this, lie down on the floor; raise both of your legs above the hips. Now, stretch your hand on the floor to support your back while bending your knees. Continue bending until your knees come over your chest. Now hold this position. Perform 2-3 sets of this workout with 8-10 reps per set.
2. V Ups Workout
Roll-ups and V ups are the best way to strengthen your lower muscle. Raising your leg off the ground will make your lower muscle harder, and it will provide faster results. To perform this roll-ups exercise, lie down on the floor. Lift your body to your elbows and make a swallow angle between your body and floor. Now, lift both of your feet upwards to create a V shape. Touch your feet with your hands. Now, hold this position for a few seconds. Do this exercise as many times as you can.
3. Jackknife Crossover Workout
Similar to V ups workout, Jackknife Crossover uses similar position but uses single hand and leg at a time. According to some physician, this is more effective to strengthen lower abs than the previous one. To perform the jackknife, lie down on the floor keeping the feet together, legs and arms extended. Now, inhale and then exhale. While exhaling raises your body making a swallow angle to the floor, squeeze your abs and then raise left leg and right arm touching the foot. Be in the same place in this position for a few seconds and then switch arm and legs. Perform 2 to 3 sets of this workout with 5 to 6 reps per set.
4. Leg Lift Workout
Leg lift is not only good for strengthening lower abs but also for your obliques too. At first, lie down on the floor with a face-up position. Then raise the legs up to the above of your hips. Keep your hands straight and by your side with turned down palms. Now using lower abs, push the hips off the ground and pull them close to your ribs. Support this position with your hands. Be in the same place in this position for a few seconds. Now, slowly pull down your abs and then legs to the ground. Relax and then repeat.
5. Swiss Ball Knee Tuck Workout
Another exciting and abs making lower ab workouts for men is Swiss ball knee tuck. If you are directing the eyes for a challenging workout with a promising output, then this one is ideal for you.
First, get down on the floor with all four (hands and legs) and place the ball underneath your body. Now, walk with your hands towards until your ball reaches to the feet.
Now, pull the knees towards the chest while rolling the Swiss ball forward. Your hips need to be pointed upwards all the time. Stay or continue in this position for a second and two; stretch your leg pushing the ball backward. Try to perform it more than ten times.
6. Cable Wood Chop Exercise
Cable wood chopping is great lower ab workouts for men to strengthen your lower abs in a shortest possible time. You do not have to go to the woods to perform this chopping exercise. You can do it in the gym or even in your home if you have the equipment. The easy solution can be adding a weight of 20 to 30 lbs. to the pulley machine. Turning on left side grab the rope by the left hand at the shoulder height.
Now, make the tension to the rope by moving few steps forward. Attempt to pull the rope by both hands. The aiming should be such that you are chopping the wood. Now, relax your arm by going back to the previous position. Do this 10 times and then change the side to repeat the procedure.
7. Cable Crunch Workout
Cable crunch is an exceptional exercise that strengthens both of your upper and lower abdominal muscle. At first, you have to attach the rope to the pull-down machine. Now, make your position on both knees, facing the machine. Try to stay on a few feet away. With your both hands, grab the rope and then crunch your upper body towards the floor. Your forearms should reach your knees meeting your head to the ground.
8. Hanging Knee Raise
Another excellent workout to train both upper and lower abs is hanging knee raise. With overhead grip, hang from a pull up bar keeping your body straight. Now bend the knees and raise legs using the lower abs keeping your thighs to the parallel position to the ground. Remember that, you have to keep the knees together all the time. Hold this for a few seconds and then go back to the previous position. Do this for 8 to 10 times.
9. Leg Circles Workout
Leg circle is a very good exercise to strengthen your lower abdominal muscle. To do it perfectly, lie down on the floor with face-up. Place your arms a few inches away from your body. Your hands should be placed turned down as they need to provide support to your upper body while you perform this workout. Raise your legs above your hips while keeping the feet together.
Now try to make draw a circle as big as you can with your feet. Push your legs high enough but do not let the legs touch the ground. To put additional pressure on your muscle, change direction occasionally.
10. Leg Raise Combo on Parallel Bars
Leg raise combo combines the benefits form leg release and DIP exercise. For this reason, it stimulates both upper and lower abs at the same time. The height of the bars should be 2 to 4 feet depending on your own height. To perform it perfectly, position yourself between two parallel bars. Now, make yourself suspend over the bars at dip position. Slightly bend the knees, raise both of your legs making them parallel with the ground. Stay or hold in that position for a few seconds and then relax by getting back to the starting position. Do this work out as many times as you can.
These are most targeted lower ab workouts for men. Most of these workouts can be done in the home gym without any special equipment. You can also try them in the gym if you are already a member and perform gym works regularly.
Abs workouts are tiresome and getting those six packs to require patient and continuous effort. Strengthening lower abs is comparatively difficult than uppers abs. In this article, we have shared 10 specific and targeted lower ab workouts for men. If you add these workouts in your daily workout routine, we believe you will have your desired abs within shortest possible time. We are optimistic that, by reading this article you have got sufficient knowledge of Lower ab workouts and also how to perform them. If you have any queries, please let us know. Happy Exercising!