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How to Tone Your Lower Abs

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Exercises for abs are very simple and they bring visible results quite fast. To train your belly muscles, you don’t usually need any special equipment and you can work out at home.

5-Minute Crafts prepared a series of exercises for your lower back that will help you tone the abs and get a desirable look.

1. Lifting the legs at a right angle

  1. Lie on the ground with your arms alongside the body, palms on the ground, and the legs together.

  2. Slowly lift your legs to the belly and make sure that the knees don’t bend and the lower back stays on the floor.

  3. Put your legs down and go to the starting position.

  4. Repeat the exercise for 3 reps, 15 times in each, with 1 to 2-minute breaks.

2. Bicycle

  1. Lie on the ground with your arms alongside the body, palms on the ground, and bending the knees at a 90-degree angle.

  2. Straighten the right leg and pull the left leg to the belly. Then switch the legs, mimicking the motion of pedaling on a bicycle.

  3. Repeat the exercise in 3 reps, 15 times in each, with 1 to 2-minute breaks.

3. Lifting the legs in turns

  1. Lie on the ground with your arms alongside the body, palms on the ground, and the legs together.

  2. Slowly lift your right leg to the belly. Make sure the knees don’t bend, the lower back stays on the ground, and that the left leg is straight on the floor.

  3. Put down the right leg and repeat everything with the left leg.

  4. Repeat the exercise in 3 reps, 15 times in each, with 1 to 2-minute breaks.

4. Scissors

  1. Lie on the ground with your arms alongside the body, palms on the ground.

  2. Spread the legs at the width of your hips and lift them 45 degrees from the floor.

  3. Put the right leg behind the tip of the left leg, then repeat the same with the other leg, imitating scissors.

  4. Repeat the exercise in 5 reps, 15 times in each, with 1 to 2-minute breaks.

5. Climbers

  1. Stand on the floor like the picture shows. The arms should be straight at the width of your shoulders. The legs, the hips, and the back should form a straight line.

  2. Keeping the starting position, bend the right knee, and pull it to the belly. Make sure the left leg is straight and that the back isn’t rounded.

  3. Return the leg to the starting position and pull the left leg to the belly. Switch the legs with a nice tempo like a mountain climber.

  4. Repeat the exercise in 2 reps, 15 times in each, with 1 to 2-minute breaks.

6. Crunches

  1. Lie on the floor with the arms behind your back, and bend the knees with both feet flat on the ground.

  2. Put your right foot on the left knee. Pull your left elbow to the right knee, making a crunch.

  3. Return to the starting position.

  4. Repeat the exercise in 3 reps, 15 times in each, with 1 to 2-minute breaks.

7. Lifting your pelvis

  1. Lie on the ground with your arms alongside the body and palms on the ground, bend the knees, and put the feet flat on the ground.

  2. Keeping the palms and the feet on the ground, slowly lift the hips until they form a straight line with the belly.

  3. Hold the position for 5 seconds.

  4. Repeat the exercise in 4 reps, 15 times in each, with 1 to 2-minute breaks.

8. Holding the legs

  1. Lie on the ground with your arms alongside the body and the palms on the ground, and keep your legs together.

  2. Slowly lift the legs from the ground and hold them at a 45-degree angle. Make sure the knees are straight and the lower back remains on the ground.

  3. Hold the legs in this position for 30 seconds and then go back to the starting position.

  4. Repeat the exercise in 3 reps, 30 seconds in each, with 1-minute breaks.

Preview photo credit 5-Minute Crafts / Facebook
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