Many have secret desires of building six packs abs like the celebrities to flaunt in front of their friends. Men having six-pack abs create a significant impression on girls. You can achieve this by following a balanced healthy diet and doing exercises religiously.
Hanging Leg-Lifts For Lower Abs
To begin with, hang from a pull-up bar extending both the arms at arms lengths .keep your legs straight and roll your pelvis slightly backward. Raise your legs to make until your torso make an angle of 90 degrees and exhale. Thereafter take a breath inside and revert back to the beginning.
Equipment Required: Pull-up bar or a chin-up bar.
Variations: straight legs hanging leg lifts, bent knee leg lifts, weighted, rotations
Variations: Straight legs hanging leg lifts, bent knee leg lifts, weighted, rotations
Sets/Reps: Perform 2 to 3 sets of 15 repetitions each.
Body-Saws For Lower Abs
Start in a forearm plank position keeping your leg in the TRX cradles. Now start the body movement from your shoulders and torso from your elbows and pushing back your body. Next, pull your knees towards your chest. Finally, complete one set.
In the starting position, do a forearm plank, keeping the sliders or towel under your feet. Keep your feet together and elbows under your shoulder. Slide your body front and back, keeping your body straight.
Equipment Required: Towel or slider and stability ball.
Sets/Reps: Do 2 to 3 sets of 15 repetitions each in the beginning and eventually increase the number of sets.
Slider Seal Walks For Lower Abs
Start in a push-up position with the sliders under your feet. Hold your abs up and make sure that you do not lock your elbows. Then, move forward with the support on your hands. Then, you can easily pull your feet with you.
Begin your exercise from push-up position keepings sliders under your feet. Move one hand in front of you and then the other and slide your legs.
Note: This is a great anti-rotation exercise to reduce side-to-side pelvis rotation.
Sets/Reps: For beginners do 2-3 sets of 15 repetitions each.
Reverse Crunches For Abs In Lower Parts
Firstly, it is best to start with your back, by keeping your palms on the ground and arms at your side. You also need a stability ball between the legs. Squeeze your heels into the ball and stretch your knees towards the shoulders. Then finally, low your legs again and repeat the process.
Sit on a mat, putting a stability ball between your legs. Lie back on the mat while squeezing the ball with your feet off the floor and knees bent.
Note: You can also do reverse crunches for a better posture while burning your lower abs.
Sets/Reps: Perform 2 to 3 sets of 15 repetitions
Ab Wheel Rollouts
Kneel on the floor, holding the ab roller with both the hands. Place the ab roller in front of you, putting your entire body weight on your hands and knees. Slowly stretch forward your ab roller in a straight line keeping your body straight
Note: Don’t go far on this move and pass quickly excessive lumbar extension.
Sets/Reps: Begin with 2-3 sets of 8-10 repetitions and eventually increase the number of sets.
Dragon-Fly is a favorite of Bruce Lee’s favorites. It is a modern exercise that requires a lot of strength. Then, lie down on your back on a bench.
Dragon flags are advanced core exercises that need a lot of core strength to build up stunning six-pack abs. This exercised gain popularity after martial arts master Bruce Lee included it in his physical training exercises.
Lift your legs and bring them towards your head. Stop for a count, and lower your legs in slow, balanced motion. Maintain balance and a healthy spine to avoid unnecessarily bending your back.
Note: While performing this exercise, make sure back balance your weight and not your neck.
Sets/Reps: Beginners should start doing 2-3 sets of 6-8 reps.
However, along with the upper muscle training, chin-ups and pull-ups are highly beneficial exercises for your lower abs.
Pull-ups are upper body strength exercises that can be effective to tone your lower abs.
Sets/Reps: Pull-ups are not easy, and you need a lot of strength to do it. Beginners should start with 2-3 sets of 5-8 repetitions.