One of the most common question among gym goers is how to remove that dreaded fat on the lower abs. Fat on the lower abdominals can be the hardest to shred, and there are many reasons behind it. For starters, our lower abdominal has the least mobility and is the body part which is least active throughout the day.
Our bodies tend to hold most of their excess fat in the lower abs. While our upper abs and core are recruited while doing many exercises like standing military presses, cable tricep extensions etc., our lower abs are rarely activated by any exercise other than the ab exercises.
A good workout, rest and recovery time aren’t enough for getting a ripped six pack. Your diet needs to be on point. You can’t be feasting on junk food and expect to get rid of your lower belly fat.
While it’s true abs are made in the kitchen, you still have to work them – especially the lower abs – to get that definition and striations. Without any further ado, these are the five simple exercises that will give you lower abs in record time.
1. Hanging Leg Raise
Nothing will pump your abs like some good ol’ hanging leg raises. Start in the pull-up position with your toes pointed. Lift your legs until they’re parallel to the ground. Lifting them any higher takes the tension from your abs. Some people make the mistake of swinging and using momentum while performing this exercise.
Variation: There are many variations to the hanging leg raise. Hanging windshield wiper and ankles to the bar are just a couple of them. Use these variations to breathe new life into your workouts and constantly shock your muscles.
Do three sets of 15 reps. Your abs should be smoked by the end of this exercise.
2. Mountain Climber
Mountain climbers are a great exercise to isolate your lower abs. This exercise is incredibly effective in contracting and stretching the lower abdominal muscles, which are otherwise rarely recruited throughout the day.
From a high plank position, start with bringing your right knee toward your chest between your hands. As you return your right leg back to the starting position, bring your left leg to your chest. Alternate between both the legs and complete ten reps on both sides.
Perform this exercise for 30 seconds with 10 seconds of rest between sets. Complete a total of three sets of this exercise.