Want to blast the bottom of your six pack? The lower abs are the hardest to tone because for some reason, the body fat always finds its place at the bottom of your abs. If you want these muscles to show up, you need to shed that last bit of fat. A strict diet and intense workouts are mandatory.
Doing hundreds of crunches and sit-ups is not enough for getting shredded lower abs. Not only you have to train these muscles from a variety of angles, but also diversify your workouts.
Shredded lower abs are a sign of incredible hard work. Some people are born with a tiny waist and toned abdominals. These lucky freaks manage to stay lean without exercise or low carb diets. For the rest of us, it takes months or even years to get ripped abs. Consistent training along with clean eating will bring you closer to your goals.
Here are four exercises to help you build a thick six pack and reveal your lower abs in no time:
#1 Hanging Reverse Crunches
Hanging reverse crunches target the entire abdominal region, especially the lower abs. This exercise is a more challenging alternative to reverse crunches. To get started, position yourself hanging from a bar. Bring your knees up in the front and keep your arms straight. Lean forward slightly, squeeze your abs, and raise your knees toward your head. Return to the starting point. Hanging reverse crunches are intense and tough to do, but you’ll soon reap the benefits.
#2 Leg Raises
This strength training exercise is ideal for both beginners and advanced lifters. It’s one of the effective movements for building think, strong abs. Lie flat on your back with your legs straight. Keep your arms at your sides. Slowly raise your legs while flexing the abs. Hold the contraction for a few seconds. Return to the starting position. Keep your abs tight during the full range of motion. Once you get used to this exercise, try more challenging versions. Hanging leg raises, seated leg raises, and weighted leg raises can help you get shredded lower abs.
#3 Vertical Bench Crunches
This exercise is another variation of hanging reverse crunches. When done regularly, it strengthens your core, tones your lower abs, and burns fat. All you need is a vertical bench with elbow rests. Get in the hanging position and lift your knees as high as you can. Keep your abs tensed. Lower your knees in a controlled movement.
#4 Cable Crunches
Make sure you include cable crunches into your workout routine. This exercise targets both your upper and lower abs. To get started, attach a rope to the high pulley or lat pulldown machine. Place your wrist against your head while holding the rope. Lean over and contract your abs. Bring your elbows to the middle of your thighs. Squeeze hard and then return to the starting point. Hold the contraction as much as possible. Using too much or too little weight will affect your results. Start with a light weight and increase it gradually. Choose a load that allows you to perform this exercise slowly, with proper form.