HowStuffWorks Responds: Three Exercises on Lower Part of the Abdomen

A few days ago we discussed in HowStuffWorks the importance of working well the lower part of the abdominal muscles to get full mark this area. It is true that it is a party that costs us more defined since it is where are concentrated the largest quantities of fat from the body. For this reason, and to properly influence in this part of the abdomen we will see three exercises that it will serve us as a reference.

For the realization of all of them, we will need a mat and our own body, since it’s simple exercises in which what must come first is the total concentration of stress in the work area. For this purpose it is necessary to perform each exercise correctly thus preventing the diversion of tension from one place to another, being able to download part of it in other parts of the body and influencing the abdominal part worked much less.

Lower crunch

As a first option we propose the half crunch lying face-up. To do this we will place on the mat facing up with the legs together and bent by the knees high, so that the legs are forming a right angle with the hips. The trunk must remain straight throughout the year, since we must concentrate all the tension in the lower part that is the one we want to work.

This stance what to do will be to take the legs towards the chest, so we incidamos directly at the bottom of the abdomen. The movement should be slow and concentrated, taking care of knees do not exceed the angle of the hips, since the movement should be short and concentrate fully. To increase the intensity can slightly raise the head, taking care not to bend the neck part of the cervical.

Leg lifts in four times

As a second option, we will make leg lifts in four times. To do this, we’ll we mouth up lying on his back on the floor. Place the legs stretched out on the floor and separated. The back will remain straight at all times and arms stretched and relaxed. This stance, what we will do will be first raise one leg up reaching the angle of your hips and not exceed it towards the chest. Keeping the leg elevated on high we will perform the same movement with the other which we still have in the ground.

The second step of this exercise would be to lower the legs to place of departure. First go down that we raise in the first place, and then the other. We will make this movement as we deem appropriate. It is important to do it in four times to maintain one higher voltage in the lower part of the abdomen. It is necessary to make it slowly to hit the maximum in the worked area.

Legs upward thrust

Lastly, we propose to make a legs upward thrust. We put on our mouth up lying on the mat with the completely glued to the back. In this position we will place on high legs together and slightly bent by the knees and placed in the angle of the hips to run the exercise.

Is this position what to do will always be without moving your back, take a little legs to the chest while we raise them up as if it were a kick. We have to imagine someone pulling our feet with a rope to elevate the legs. We will perform this motion slowly to concentrate the most on the area that we want to work. It is important that we not obsesionemos with much raising the rear, but will rise it to our abdomen allows us, as fundamentally is not legs too to the chest, but a little to well train the part worked fully.

Gallery

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