They can be made with and without equipment.
What is the lower part of abs
This is the lower part of the rectus abdominis muscle. Since both the upper and lower abs are the same muscle, it is impossible to train the lower abs in isolation. In any abdominal exercise, the entire rectus abdominis muscle works, but some movements load the upper part more and others lower.
A little theory, and you yourself will be able to distinguish which exercises load the upper abs better and which ones lower.
If you lift the chest with a fixed pelvis (twisting, folding, various body lifts), the upper abs is heavier loaded: the amplitude of its movement is greater.
To load the lower part of the abs, you need to raise the pelvis with a fixed chest. Not just legs, namely the pelvis.
When lifting the legs, the abs is also included in the work, but at the same time, the muscles that bend the hip are under great pressure. In order to properly load the abs, you need to tilt the pelvis back. And no matter in what position you do it.
That’s all you need to know about lower abs training. Now let’s move on to the exercises.
How to pump up the lower abs
In each exercise there will be several options: first simple, then complicated. Features of the technology in different versions are the same, only the details differ.
Choose 1–2 exercises that suit you in complexity and include them in your workout. The number of approaches and repetitions is selected individually. Start with three sets of 10 times and gradually increase the number of repetitions.
- Reverse twisting lying
- Lie on a bench or on the floor. In the first case, hold your hands behind the edge of the bench behind your head, in the second – put your hands along the body with your palms down. You can also put a heavy object on the floor behind your head and hold it with your hands.
- Lift the legs bent at the knees so that an angle of 60–90 degrees is formed between the hips and the bench or floor. This is the starting position.
- Place your pelvis up and tear your lower back off the bench or floor.
- Slowly lower the pelvis to the bench or floor, hips – to the starting position.
- Perform the movement smoothly, without jerking. Inertia makes the task easier and makes exercise less effective.
On an incline bench
Due to the tilt, the load on the abs increases. The greater the tilt of the bench, the more difficult it is to do.
Grasp the stuffed ball between the legs and reverse the curls on a horizontal surface.
- Lift legs
In the captain’s chair or boxes
In the photo, the exercise is shown on two boxes, and not on the captain’s chair. If there is no simulator in your gym, you can use this option.
- Place your forearms on the armrests of the captain’s chair or boxes, hang, lower your shoulders.
- Bring your knees as close to your chest as possible, tilt your pelvis back. If a person faces you, at the extreme point of the exercise he should see your entire ass.
- Lower your legs and repeat.
- Perform the exercise slowly and under control. Do not sway, do not jerk your legs.
On the horizontal bar
- Grasp the horizontal bar with a reverse grip. So you can sag longer.
- Raise your legs to the parallel of the hips to the floor. This is the starting position.
- Pull your knees to your chest. The body tilts back.
- Bring your legs to the right angle and repeat the exercise.
With straight legs
In this version, you raise straight legs. The starting position resembles the letter L, at the extreme point of the socks touch the horizontal bar.
- A folding knife in an emphasis lying
For this movement you will need additional equipment: fitball, hinges, ribbon expander. If there is nothing, you can use a regular office chair on wheels.
On a fitball or chair on wheels
- Stand on the bench, put your feet on the fitball. If you use a chair on wheels, adjust the height so that the legs are flush with the shoulders.
- Bend your knees and pull them to your chest, move your pelvis up, and round your back.
- Return the legs to their original position and repeat.
In TRX loops
In TRX loops, the position of the legs is more unstable than on a fitball or chair. Therefore, the load on the press increases.
Hook the elastic band-expander onto the horizontal bar so that the resulting loop is at the level of your shoulders, lying flat or a little higher. Put both feet in one loop. Try to do the exercise under control so as not to swing on the expander. Due to the instability and resistance of the expander, the exercise becomes even more difficult.