Here are 5 lower abdominal exercises for men that those with six-pack abs should try. Because exercises to tighten the lower abdominals are an important part of building a strong core, which not only helps improve the shape and boost confidence for men, but also has a positive effect on efficiency in performing daily activities and exercising at a higher level.
In addition, shaping abdominal muscles to look good and proportionate is not just about sit-ups. But it is important to have a lower abdomen, which tends to bulge out easily. There are abdominal exercises for men. Which exercises can help tighten the muscles in this area well? We have the answer for you.
1. Leg Raises Exercise
This is a basic lower abdominal exercise that focuses on training the lower abdominal muscles and hip muscles very well.
How to do the pose:
- Lie on your back on the floor or on an exercise bench with your feet flat on the floor.
- Place your hands at your sides or under your buttocks to help relieve pressure on your back.
- Slowly lift both legs until they are perpendicular to the floor.
- Control your breathing and slowly lower your legs back to the starting position without letting your feet touch the floor immediately.
- Repeat approximately 12-15 times per set, 3-4 sets.
2. Reverse Crunches
It is a lower abdominal exercise that focuses on the abdominal muscles in particular, making the lower abdominal area firm and beautifully shaped.
How to do the pose:
- Lie on your back on the floor with your knees bent and your feet flat on the floor.
- Place your hands at your sides to maintain proper posture.
- Slowly lift your legs by bending your knees towards your stomach while slightly lifting your hips off the floor.
- Control your breathing and slowly lower your legs back to the starting position.
- Repeat approximately 12-15 times per set, for 3 sets.
3. Hanging Leg Raises Exercise
This lower abs exercise is perfect for those with a bar or hanging equipment. สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ It activates the lower abs and strengthens the core.
How to do the pose:
- Grip the bar firmly with both hands, with your palms facing out or down, depending on what is most comfortable for you.
- Slowly lift your legs up while contracting your abdominal muscles until your legs are perpendicular to the floor.
- Slowly lower your legs back down.
- Repeat approximately 8-12 times per set, for 3 sets.
4. Scissor Kicks Exercise
This lower abdominal exercise is a great exercise to increase endurance and tones the lower abs, as well as working the hip muscles at the same time.
How to do the pose:
- Lie on your back on the floor with your arms extended by your sides and your hands placed under your buttocks to support your back.
- Lift both legs slightly off the floor.
- Cross your legs like scissors, moving slowly and tensing your abs.
- Control your breathing, do not hold your breath, and continue this pose for about 30-45 seconds.
- Do about 3 sets.
5. Flutter Kicks Exercise
The Flutter Kick is an exercise that helps strengthen the lower abdominal muscles and hip area, resulting in a beautiful abdominal muscle and firm hips.
How to do the pose:
- Lie on your back on the floor with your knees slightly bent or your feet together, whichever is more comfortable for you.
- Lift both feet slightly off the floor.
- Raise your legs and kick them up and down as shown in the picture. Make tight and continuous movements.
- Control your breathing and hold this pose for about 30-45 seconds.
- Repeat 3 sets.