4 Easy Lower-Abdominal Exercises For Women To Do At Home
Mostly people start exercising since they want to lose some weight and get fit before next summer season. But, many of you often underestimate the use of lower-abdominal exercises.
Sure, they will make your stomach look more than attractive in that new swimsuit of yours, but they will also strengthen your core. That is the part we tend to leave out, even though back injuries mostly happen because your core is not strong enough to support it.
Now, when you understand the whole importance of lower-abdominal workout, you still can find dozens of reasons why you can’t do that. Of course, we know how busy you are, and how difficult it is for you to find some spare time to hit gym once in a while.
That is why, we came up with something entirely better and different. What we have in mind is a 4-exercise set to strengthen your core, which you can easily do at home. How cool is that, right? So, cut off of the lame excuses, let’s get to work, trust us you will thank us later.
1. Mountain Climb Exercises
This is one of the best abdominal exercises. It engages all the three abdominal sections. It is good for burning calories and works some major muscle blocks. It tests your endurance, balance, coordination, and agility.
The motion stimulates healthy blood circulation and enhances flexibility. However, if you are experiencing back pains or pregnant this exercise is not recommended.
Mountain climb exercise is physically demanding.
The alignment of your body is important. It will help you achieve the maximum benefits of your workout.
#1. Assume a push-up position with your arms directly beneath your shoulders.
#2. Set your feet apart at hip level to facilitate your movement.
#3. Align your spine parallel to the floor and suck up your stomach.
#4. Slowly move your right leg up till your knee is close to your chest as possible (ensure you maintain your body alignment).
#5. Return your right leg to position and repeat the motion with your left leg.
#6. Continue the workout by alternating your legs and accelerating your pace.
Plank exercise focuses on using your body weight to strengthen your core. This exercise engages all your abdominal muscles and burns a lot of calories. Regular plank exercise improves your posture and balance, enhance your coordination, and reduce back pain.
NOTE: However, if you are experiencing pelvic pains or overweight this exercise is not recommended.
#1. Use a mat to reduce elbow injuries.
#2. Assume the push-up position and bend your elbows.
#3. Ensure that your elbows are directly beneath your shoulders.
#4. Align your spine parallel to the floor.
#5. Hold your body rigidly in that position (tighten your stomach to hold your back and spine in position).
#6. Hold for at least 30 seconds then come out of the pose.
#7. Keep your breathing pattern regular.
Crunches engage your entire abdominal muscles. It tests your endurance, flexibility, agility, and stability. It is one of the most efficient abdominal exercise that you can do at home.
It burns a good amount of calories, strengthens your core, and it can improve your posture.
#1. Lie facing the ceiling and press your feet firmly on the ground a comfortable distance from your waist.
#2. Lock your hands behind your head and open your elbows so that they face away from your head.
#3. Slightly tilt your chin inwards and tighten your core muscles.
#4. Lift your torso off the ground (let your core muscles feel the impact).
#5. Hold the elevated position for 3 seconds then slowly return to starting posture.
#6. Repeat the motion around 12 times.
#7. Exercise at a pace that you are comfortable with and you can coordinate well the movements.
4. Russian Twists
Russian twists are efficient when it comes to strengthening your core and lower back. It engages all the muscles around your abdominal region. This exercise is important for women to burn fats and tone their abdominal region.
The exercise also increases your flexibility and stability. It is a fun exercise to engage in when you get used to it.
#1. Sit on a mat or floor.
#2. Bend your knees slightly and plant your feet on the ground.
#3. Suspend your torso around 45 degrees off the floor (maintain a straight spine).
#4. Put your palms together in front of you.
#5. Rotate your torso from the abdominal region while moving your hands from one side of your hip to the other and reverse.
#6. Repeat the motion for 30 seconds or more (take a minute break after each set).