Many people have difficulty shaping the lower abdomen. There are various movements to train the lower abdominal muscles, but the success of the exercise is determined by the quality of the movement. A good way to practice is to do slow movements repeatedly while activating the lower abdominal muscles. In order to get results in a short time, also do aerobic exercise to burn fat. If necessary, change your diet by reducing the consumption of fats, sugars, and simple carbohydrates. For best results, consult your doctor before starting a new exercise program or changing your diet.
Step
Method 1 of 5: Contracting the Lower Body (Reverse Crunch)
Step 1. Lie on your back with your knees bent
Place your feet on the floor and place your palms on the floor. Straighten your arms at your sides for support.
Lie on a mat or thick towel to protect your head, back, and hips
Step 2. Lift both legs and bring your knees close to your chest
Exhale while contracting your abdominal muscles and lift your feet off the floor. Bring your knees close to your chest, but stop when your knees are directly above your hips.
- Bend your knees at a 90° angle and make sure your thighs are perpendicular to the floor.
- Use your arms to maintain balance, but take advantage of the strength of your abdominal muscles as you train.
Step 3. Lift your hips and lower back so they don't touch the mat
Inhale deeply and then lift your hips and lower back while exhaling. Bring your knees to your head and then bring your hips and pelvis close to your ribs. Keep your knees bent 90°.
- Keep your head and shoulders touching the floor as you perform this movement.
- Hold for 1-2 seconds.
Step 4. Slowly lower your hips to the mat
Inhale deeply while lowering your lower back and hips to the mat. Keep your feet away from your body until your knees are directly above your hips while bending your knees 90°.
- To keep your lower back from straining, keep your knees bent 90° and your knees directly above your hips as you lower your hips to the floor. Before performing the next move, don't allow your knees to move further forward or land your feet on the floor.
- Lower your feet to the floor after completing 1 set.
Step 5. Perform this movement 3 sets of 12 times each
Once you're in the starting position (knees flexed and just above your hips), do the same movement again, lifting your hips off the floor. After returning to the starting position, repeat this movement 12 times. After the first set is complete, slowly lower your feet to the floor.
- Do this movement 3 sets. Rest 30-60 seconds before starting the next set.
- For beginners, do this movement 10 times in a row or 2 sets of 5 times each.
Method 2 of 5: Doing Bicycle Crunch
Step 1. Lie on your back on the floor bending your knees and placing your feet on the floor
Touch the tips of your fingers behind your ears or cross your arms in front of your chest. When moving, do not bring your chin to your chest.
Step 2. Lift your feet off the floor until your thighs form a 90° angle with your hips
Keep your knees bent as you lift your legs and thighs perpendicular to the floor.
Step 3. Lift your head and upper back off the floor while bringing your right knee to your chest and extending your left leg
Inhale deeply and then exhale as long as you can while lifting your head and upper back off the floor while moving your legs at the same time. Make sure your upper back is not touching the floor, your right knee is in front of your chest, and your left leg is straight.
- Straighten the left leg without locking the knee. Let your left knee bend slightly.
- When lifting your upper body, make sure your back is straight. Don't pull your shoulders forward or bend over.
Step 4. Twist your hips to the right while trying to touch your left elbow to your right knee
Once your head and upper back are lifted, twist your waist to the right in a gentle, flowing motion. Don't worry if your knees can't touch your elbows yet. Try to bring your left elbow to your right knee as much as you can.
Exhale as far as possible during the twist and then hold for 1-2 seconds
Step 5. Straighten your right leg, bend your left knee, then twist your waist to the left
Inhale deeply as you return to the starting position. Exhale as long as possible while repeating the same movement while twisting to the left. Straighten your right leg, bring your left knee close to your chest while twisting your body to the left, then touch your right elbow to your left knee.
Step 6. Perform this movement 2 sets of 10 times each for each side
To complete 1 set, perform the movement on the same side 10 times and then slowly lower your head to the floor. Do the next set after resting 30-60 seconds.
For beginners, do 10 times for each side or 2 sets of 5 times for each side
Method 3 of 5: Practice with Leg Lifts and Kicks
Step 1. Lie on your back on the floor straightening your legs
Place your arms at your sides on the floor or under your buttocks with your palms facing the floor. For beginners, tuck your palms under your buttocks for support.
To make it more challenging, practice using a bench to widen your range of motion
Step 2. Lift both legs until they form a 90° angle with the floor
Contract your abdominal muscles to prevent your lower back and waist from arching. Inhale deeply and then lift both legs while exhaling as long as possible. Contract your abdominal muscles as you lift your legs until they are almost parallel to the floor. Don't lock your knees. Let your knees bend slightly.
- Inhale deeply while holding both legs in a vertical position for 1-2 seconds.
- If you have ever had lower back problems, consult your doctor before doing this exercise. If needed, bend your knees 90° and lift your legs one at a time to keep your lower back from straining.
Step 3. Lower your feet slowly until they almost touch the floor
Exhale as long as you can while lowering the leg. When your feet are almost touching the floor, hold for 1-2 seconds, take a deep breath, then lift it back up to a vertical position while exhaling and activating your abdominal muscles.
For beginners or those with lower back problems, holding your legs in a dangling position may cause back pain or tension. Consult a doctor before exercising or do this movement by lifting the legs one at a time alternately or simply doing a reverse crunch
Step 4. Perform this movement 3 sets of 15 times each
Lower your feet to the floor after completing 1 set then rest for 30-60 seconds before doing the next set of up to 3 sets.
For beginners, do this movement 10 times or 2 sets of 5 times each
Step 5. Vary this exercise by doing a kicking motion like you're fanning
When the foot is down, kick the leg in a fast and powerful motion. Lower your legs until they almost touch the floor, move them up and down 6 times, then lift them back up to a vertical position.
Method 4 of 5: Doing Exercises Safely and Effectively
Step 1. Consult a doctor before starting a new exercise program
If you have never exercised or have had back problems, take the time to consult a healthcare professional. Ask for advice on how to start an exercise routine and modify movements as needed.
According to the doctor's instructions, start practicing slowly and then increase the number of movements little by little according to ability
Step 2. Do a warm-up exercise 5-10 minutes before exercising
This method is useful for improving blood flow and reducing the risk of injury. Do activities that can increase your heart rate, such as walking, jogging, star jumping, or other aerobic exercises. Do warm-up exercises for 5-10 minutes or until your body starts to sweat.
Step 3. Work your abs 3-5 days a week
For best results, train your abdominal muscles up to 5 times a week. Unlike other muscle groups, the abdominal muscles are not easily injured so they can be trained more often. Don't train if your muscles are sore and make sure you're doing the movements correctly so you don't get injured.
Step 4. Focus on working your lower abs during your workout
Do quality exercise, instead of chasing quantity. The abdominal wall is made up of several muscles. The exercise will focus on the upper abdomen if you perform repetitive movements quickly. To keep the exercise focused on the lower abdomen, make sure you perform each movement slowly and with quality while activating the lower abdominal muscles.
Step 5. Do the bridge posture to work your glutes after each workout
To reduce the risk of injury, stretch after exercise. To do the bridge posture, lie on your back on the floor bending your knees. Place your arms at your sides with your palms facing the floor. Lift your hips and lower back off the floor until your body forms a straight diagonal line from your knees to your shoulders.
Hold for 5-10 minutes for the stretch and then slowly lower your hips to the floor. Do this movement 2-3 times
Method 5 of 5: Exercise to Burn Belly Fat
Step 1. Also do aerobic exercise to burn fat in addition to the above movements
Hard work will not bring results without reducing fat in the body. Unfortunately, you can't reduce fat only in certain body parts. You have to burn fat all over your body to build your abdominal muscles.
- Exercise 30-60 minutes every day. Get in the habit of walking or jogging for 5-10 minutes, running for 15-20 minutes, then walking for another 5-10 minutes. Cycling, swimming, and rowing are also beneficial as aerobic exercise.
- Consult a doctor before exercising moderate to high intensity.
Step 2. Limit your consumption of sugar, fat and simple carbohydrates
Apply a healthy diet so that exercise gives the expected results. Don't drink soda and sugary drinks (including fruit juices), candy, salty snacks, and processed grains, such as white bread, white rice, and pasta made from ground grains.
To improve your diet, ask your doctor for advice so you can make changes
Step 3. Eat large portions of fruits, vegetables, and whole grains
Eat brown rice, whole grain breads and pastas, fruits and vegetables, such as oranges, apples, bananas, grapes, berries, leafy greens, legumes, and tubers.
- Maximize your nutritional intake by eating a variety of fruits and vegetables.
- The amount of food needed should be adjusted according to age, gender, and the intensity of daily activity. Find out how much food to eat each day via
Step 4. Eat fat-free protein
Instead of eating fatty beef or pork, choose boneless, skinless poultry or seafood. Eat a snack of nuts without salt or a tablespoon of peanut butter with fruit, vegetables, or whole grain crackers. Meet protein needs by consuming products from low-fat milk.
