Six-pack isn't everything, strength is elsewhere too. Exercises for lower abs

Do you know why exercises for lower abs should be women's best friends? Because protruding lower belly is their biggest enemy. If until now conviction that this problem concerns only you didn't let you sleep, then you can breathe out. Most female figures are so-called pear, which means that organism stores fat on lower belly, in area of thighs and arms. And if this information wasn't enough for you to feel relieved, then we have one more amazing one: help exists, and in various forms.

Exercises for lower abs

It matters how you perform exercises for lower abs. Muscles in this area have important function also in stability of body, in walking, movements, so it pays to invest enough energy into correct execution. The slower pace you choose, the more intense training it will be for your body. Monitor also your breathing. Breathe into belly, namely so that when tensing inhale and exhale should be when relaxing.

1. Lie on back. Put hands next to body on floor, bend your legs and lift them in right angle as if they were placed on imaginary chair. Then hold one leg in this position, while lower the other slowly down, as if you wanted to touch floor. Alternate legs. When exercising don't forget to have contracted abdomen and keep your lower back on ground.

2. Lie on back again. Put hands on floor along your body with palms turned to floor. Lift legs with slightly bent knees and then press them to torso so that your hips lift.

3. This exercise is known in English speaking countries as "mountain climber".

Get into high plank position by leaning on stretched arms. Lift your right leg and pull it to chest. When you put it back on floor, i.e. return to plank, do same with left leg. Alternate your legs like this as fast as possible. Abdomen should be tense all the time and hips stable, without twisting.

4. Lie on back, put hands behind head and lift shoulders off ground. Don't turn chin forward and try to relax neck. Using abdominal muscles lift legs one by one, do "scissors".

5. Again we start in lying position. Stretch arms above head. Then lift legs and upper part of body simultaneously and try to touch toe of shoe. Subsequently return to ground, but still with stretched arms.

6. Lean on hands in reverse plank. Alternately lift your legs, while being careful that they are stretched.  

CHOOSE BODY SHAPING PLAN ACCORDING TO WHAT YOU WANT TO ACHIEVE

Ten commandments of flat stomach

You can do exercises for lower abs from morning till evening, that still doesn't have to be direct path to achieving flat stomach. If you have neglected this part of your body for many years, you will need complex plan and change of some of your habits and customs.

1. Say goodbye to drastic diets and starving. Those lead in every case to yo-yo effect, in some triggers emergency state of organism with tendency to gain weight. Since lower belly is problem area, these phenomena hit it significantly.

2. Instead of refined foods consume wholesome meals, so your intestines gradually clean out. This minimizes bloating.

3. Prefer smaller portions and eat slowly. Otherwise you can overload your intestines, well and that is not only palpable, but also visible.

4. Your digestive system works all day. Don't burden it with heavy foods in evening anymore, have rather something light for dinner.

5. Always, yes, ALWAYS, when you drink alcohol, you cause injury to intestines. Well and it is not irrelevant either how many calories you intake.

6. Avoid bubbles. If you have carbonated drink in morning, air will spin in your intestines almost until end of day.

7. Make appointment for gastroenterological  examination. If you have some food allergy or intolerance, maybe protruding belly is caused by bloating and not fat.

8. Stress is big enemy of lower belly and that for various reasons. There exists for example phenomenon called "stress belly" due to disrupted balance of hormonal system. Not to mention that many see release of steam in sweet foods. So get ready, attention, YOGA, RELAX, MASSAGE!

9. Sacrifice at least 20 minutes daily for meaningful physical activity. Your intestines will be grateful, regular exercise slows down loss of their elasticity, which is consequence of aging.

10. Probiotics are friends. If you feel that despite all changes of habits your intestines are lazy, go to pharmacy, buy "good bacteria" in form of pills, i.e. probiotics or prebiotics.  

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