Lower Ab Workouts for Women

Lower ab workouts for women should include some really effective exercises to tone up the abdominal muscles. Read on.
As most of us know, it is very difficult to lose weight in the abdomen area, especially the lower abdomen. In order to lose weight on her lower abdomen, a woman has to perform cardiovascular exercises such as running, walking, aerobics, swimming, etc. everyday. These exercises will make her lose weight all over the body along with her abdomen.

The best workouts for lower abs are those which include both cardiovascular exercises as well as certain abdominal exercises which will tone up the abdomen. Given below are some of the most useful exercises which are a must to be included in a lower abs workout routine.

Leg Raises
To perform leg raises, simply lie on the floor on your back, with your hands under the buttocks for support. Next, keeping your knees straight, raise both your legs off the floor so as to form a ninety degrees angle with the floor. Slowly bring your legs down but remember not to touch the floor with them. Again repeat the same exercise by raising your legs and then bringing them back. Do three sets of this exercise with ten repetitions every time.

Abdominal Crunches
Another useful exercise is abdominal crunches. To do crunches, lie down on your back on the floor. Bend your knees and keep your feet flat on the ground, slightly away from the buttocks. Place your hands crossed behind the head. Raise your upper body as much as you can towards your raised knees and then come back to the original position. While performing abdominal crunches, remember to look up towards the ceiling. Do as many repetitions as you feel comfortable initially and later increase to three or four sets of ten repetitions each.

Bicycle Crunches
Lie down on your back with your hands crossed behind your head. Now, raise your neck off the ground a bit. Keeping your left leg straight, bend your right leg from the knee and bring it near the chest. Twist your upper body a bit and touch your left elbow with your right knee. Come back to the normal position. Now, repeat the same by touching your right elbow with your left knee. Include ten repetitions of this exercise, initially. Later, once you get used to this exercise, increase it to three sets of ten repetitions each.

To perform this exercise, lie down on your back on the floor with your hands behind your head. Next, keeping your legs straight, raise them off the floor in such a way that they form a ninety degree angle with the floor. Now, raise your upper body, including your chin, chest and shoulders. Stretch your arm and with your right hand, touch your left foot. Come back to the original position. Repeat the same exercise and this time, touch your right foot with your left hand. Do three sets of this exercise with ten repetitions.

Reverse Crunches
To do this exercise, simply lie down flat on the floor on your back. Now, bend your knees and raise them so that your thighs are perpendicular to your upper body. Keeping your feet crossed, raise your lower legs up in the air, without moving your upper body or your thighs and knees. Next, raise your buttocks off the floor towards the ceiling and at the same time bring your knees towards your chest. This abdominal exercise may seem difficult at first, but with practice it can be performed easily. Do three to four sets of ten repetitions each.

Combine the above-mentioned exercises with a healthy diet, make a routine and stick to it and you will soon start seeing the results i.e. a flatter abdomen, within weeks.
By Aastha Dogra
Last Updated: 9/29/2011
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