Lower ab exercises for women are very important for their health. People talk about how great it would be to have six-pack abs, but that's not the only reason to work out this part of your body. Strong abdominal muscles can also help your health in other ways, like improving your posture and making it easier on your back. Most people do some ab exercises, but they often forget about the lower abs.
You can make sure that this important muscle group is also getting a good workout by doing one or two effective lower abdominal exercises for women. Some of the exercises may require more equipment than you have on hand. However, most of the lower abdominal exercises are easy to do at home and don't require much extra equipment.
Exercises for beginners that work the lower abs well
Lying Leg Raises: Get on a flat bench and lie down. Raise your arms above your head and put your hands on the edges of the bench or, if you have one, the hand-grip behind your head. With your knees slightly bent, lift your legs all the way up until they are straight. Wait a moment, and then slowly bring them down. At the bottom, try not to touch the ground. This control will keep tension on the abs during the whole exercise, which will make it harder. Repeat until you've reached the number of reps and sets you've set.
Reverse Crunch: Lie on your back on a flat exercise bench, raise your arms, and grab the edge of the bench above or next to your head with both hands. With your knees bent and locked in place, tighten your abs and lift your hips to bring your knees in toward your chest. Hold for three seconds and then lower your hips back to the bench. Repeat until you've reached the number of reps and sets you've set.
Leg lifts are more difficult lower ab exercises.
First, the hanging leg raise is one of the best exercises for your abs. But you'll need a lat pull-up bar to hang from for this exercise. This bar needs to be high enough that you can hang from it with your arms fully extended (hands shoulder-width apart) for as long as you need to do the exercise without your feet touching the floor. Then, use your ab muscles (you will need to concentrate) to move your legs up until you are sitting in the air.
Important Notes For All Abs Exercises
Don't work out your abs too much. Remember that success always comes from putting in a lot of work. Don't work out your abs again if they are still sore from the last workout. Mild pain is fine.
To get the most out of each repetition, keep your abs tight the whole time.
Don't move more than 30 to 45 degrees from the floor or bench (the horizontal position). This keeps the hip flexor area from moving too much and makes sure the abs get a full workout.
To avoid strains, always keep your spine, neck, head, and shoulders in line.
Never lock your fingers when doing sit-ups, crunches, or any other exercise that requires your hands to be behind your head. This will cause you to pull on your head and put your spine out of alignment, which can cause strains to your spine.