If home fitness exercises are to target lower abdominals and abdominal muscles, then you've come to the right place. These are the best exercises for it!
Flat and tight it should be. It doesn't have to be a six-pack, but the life preserver should disappear.
Do you recognize yourself because you are not really satisfied with your lower belly? Then you should train it.
Many women describe the lower abdomen as the problem zone par excellence. Even slim women often have a small belly here.
This can be quite annoying. But you can do something about it!
How to strengthen and lose weight in the lower abdomen with exercises
You probably know that you can't lose weight specifically in one part of your body. But you can still train the lower abdomen with exercises and it even makes a lot of sense.
You can't lose body fat on your stomach with it. At least not directly. But you can build muscle and tighten the abdomen.
If you want to get rid of the stubborn belly fat in that spot for good, you need to change your diet and burn more calories.
Burning more calories works wonderfully through muscle building. Because muscles need a lot of energy so that the body can maintain them. That's why you get rid of the lifebelt indirectly.
Psst: So the kilos on the belly really fall!
Are exercises lower abdomen suitable, then you build muscles. And the abdominal muscles are not that small. They stretch across our entire abdomen and pelvis, connecting the rib cage to the pelvis.
For most people, however, the abdominal muscles are hidden under a layer of body fat. This is perfectly normal. It's no use doing sit-ups like crazy every day. You'll build abs, but you won't lose much belly fat.
This is due to the fact that you can not lose weight specifically on one part of the body. Unfortunately.
So if someone promises you that you can lose belly fat very quickly with simple exercises, then you should question it. Unfortunately, it is never quick and easy on the belly.
Indirectly, however, it succeeds quite wonderfully. My tips: Try to burn a lot of calories by exercising regularly, every movement helps you to fight the belly fat. Endurance training is just as much a part of it as muscle building throughout the body.
And very important: the right diet. Only when you eat right can body fat start to melt away. If you are not so familiar with the topic, then you should take a look at our We Go Fit Nutrition Plan view. You can use it to create your personal nutrition plan. It will help you lose weight or build muscle depending on your goal.
Find out more about the We Go Fit Plan here!
What exercises are suitable lower abdomen
So, as I said, it makes sense to do exercises for the lower abdomen because you build muscle. In addition, your torso becomes more stable overall, which you benefit from in many other sports.
Back pain can also be relieved by building muscle in the lower abdomen. Let's get started right away!
Are you ready? Then grab your training mat first.
Do 3 sets of 12 repetitions of each exercise.
1. bicycle crunches for the lower abdominal muscles
A full-body exercise that demands quite a bit from your abdomen.
Lie on your back. Place your hands on the back of your head.
Extend your legs and lift them off the mat.
Now pull the right leg to the left elbow. To make this possible, lift the upper body off the mat.
And change sides. 1x right and 1x left = 1 repetition.
These are the most effective abdominal exercises for women!
2. tighten legs for the abdominal muscles
In order for this exercise to really challenge the lower abdomen, you can clamp a weight between your knees. Either a dumbbell or a water bottle is suitable for this.
Lie on your back. Straighten up and support yourself on your elbows. Important: The elbows are directly under the shoulders.
Optional: Clamp the weight between your knees.
Tighten the abdominal muscles.
Stretch your legs through and lift them off the floor.
Draw the knees until they are directly under the hips.
Stretch your legs through again, but don't rest them on the floor. They remain in the air throughout.
3. plank and jump
You need a little skill for this exercise for the lower abdomen. Note: Many exercise mats are slippery. If this is also the case for you, you should place your feet on the floor and not on the mat.
Go into a full plank. The arms are extended and the hands are under the shoulders.
The body forms a line. You touch the floor only with your toes and hands.
Jump with your legs slightly off the floor. Bring them together as you do so.
Then jump again a little and open the legs as in the photo.
Important: Only the lower body works here. The hands always remain in the same place.
These 13 tips will help you lose belly fat!
4. sit ups
If any exercise is suitable lower abdomen and at the same time very hated by many, it is sit ups :) But you should give them another chance. They strengthen your entire abdominal muscles.
Lie on your back.
Position the legs. Place your hands on the back of your head.
Now lift the upper body slowly and without momentum as in the photo.
And slowly lower again.
If you find it very difficult, you can also cross your arms in front of your chest. Then the straightening is a little easier.
5. planks for the lower abdomen
There is no workout without planks. They strengthen the entire body. Focus: trunk and abdominal muscles.
Lie on your stomach. Place your elbows under your shoulders.
Push off the mat. The legs are extended.
Tighten the abdomen. The body forms a line.
Make sure that your abdomen does not sag and that you do not make a hollow back.
Take the 30 Day Belly Challenge!
6. yoga exercise the boat
In this execution, your lower abdominal muscles are very much in demand.
Sit up straight. Lean your upper body slightly backward.
Extend the arms forward.
Lift the legs off the floor. The calves are at 90° to the floor.
Push the legs a little forward and the upper body back at the same time.
How far can you go? Hold the position you can just hold for 15-20 seconds.
Do 3 repetitions.
7. hip lift for lower abs
Looks simple, but is mega effective. The exercise for the lower abdominal muscles, makes the belly glow.
Lie on your back. Place your arms parallel to your body.
Raise your legs in the air.
Lift the buttocks off the mat. Work with the strength of the abdominal muscles.
The upper body remains on the mat.
And lower again slowly and in a controlled manner.
How to get rid of lower belly fat!
8. toes touch while lying down
Mega difficult is this lower abs exercise. But the effort is worth it!
Lie on your back.
Stretch your legs in the air.
Lift your upper body off the mat and try to touch your toes with your fingers.
Important: work with the strength of the abdominal muscles. Get momentum is forbidden :)
How to get closer to your dream of a flat lower belly
As briefly mentioned before: The exercises for the lower abdomen alone are not enough. That would be too nice, right? :)
I have a few more tips for you here that can support you.
Make sure you lead an active lifestyle
The more you move in your daily life, the better it is. Cover a lot of ground on foot or by bike. Walk a lot and run or swim regularly.
So spend little time on the sofa and much more in nature or in the gym. Not every day has to be a workout day. Even a daily walk will do great things. Every step burns calories and brings you closer to your goal!
Drink much
Drinking a lot makes you less hungry and boosts your metabolism at the same time. So you burn more calories while you eat less at the same time.
Sounds like a good plan, right? :)
Make sports a fixed part
Doing a little exercise now and then every few months, unfortunately, is not enough. For body fat to melt away, you need regular exercise.
The muscles need to be exposed to new stimuli again and again so that they grow. If you have muscles, you burn more calories and tone your body.
Eat right
80 percent of your weight loss success depends on your diet. So if you exercise a lot but don't eat healthy, you won't reach your goal.
For exercises to actually affect the lower abdomen, the key for you is to eat healthy and balanced.
Reduce these foods very much
- All kinds of processed food
- Sugar
- White flour and white rice
Instead, eat plenty of vegetables, fruits and whole grains. Do not drink sodas, but water or unsweetened teas.
It's not as hard as you think. The kilos will then fall all by themselves.
Our conclusion
Just because lower abdominal exercises are suitable, it does not mean that you can lose weight directly in this area. They strengthen the abdominal muscles and indirectly help you get rid of belly fat. If you want to reach your goal in the long run, you need to work on your lifestyle.
You should still do exercises for the lower abdominal muscles regularly. They strengthen the trunk, prevent back pain and tighten the middle.
Good luck! :)
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