Burn fat and build a six pack body with these lower abdominal exercises.
To see results, remember that it’s important to have a balanced training routine that includes cardio, full-body strength training, and a healthy diet.
What are abdominal muscles?
The abdominal muscles, commonly referred to as “abs”, are made up of four major muscle groups:
- Rectus abdominis: This is the muscle group that forms the “six pack” look.
- External obliques: This muscle group flanks the rectus abdominis and is involved in rotation and lateral bending of the torso.
- Internal obliques: This group of muscles lies beneath the external obliques and also helps rotate and laterally bend your torso.
- Transversus abdominis: This is the deepest muscle layer of the abdominal muscles and serves to stabilize the spine and aid in exhalation.
By working these muscle groups, you can improve your core strength and stability. posture,balance.
1. Best abdominal exercise for fat burning – leg raises
Leg raises are bodyweight exercises that target the lower abdominal muscles and hip flexors. Lie on your back, extend your arms overhead, and lift your legs straight up, then lower your legs to just above the floor, then raise them back up again.
Here’s how to perform leg raises:
- Lie on your back on the mat and extend your arms overhead.
- Engage your lower abdominal muscles and lift your legs straight up toward the ceiling.
- Keep your legs straight and lower them toward the floor until they are just above the floor.
- Raise your leg back to the starting position and repeat.
To minimize strain on your lower back, it’s important to keep your lower back pressed against the mat throughout the exercise. For added difficulty, you can also perform leg raise variations such as single leg raises or holding weights between your legs.
How do leg raises strengthen core muscles?
Leg raises target your lower abdominal muscles and hip flexors to help strengthen your core.
Raising and lowering your legs against gravity requires activation of the lower abdominal muscles and helps tone and strengthen these muscles. Additionally, the hip flexors are also activated and strengthened as the legs are lifted off the ground.
Overall, leg raises can help improve core stability and strength, which can have a positive impact on posture, balance, and overall athletic performance. It’s important to exercise with form and engage your core muscles throughout the movement.
2. Best abdominal exercise for fat burning – reverse crunch
Reverse crunches are a great exercise to tone your lower abdomen. It works the same muscle groups as regular crunches, but with a slightly different pattern of movement.
To do a reverse crunch:
- Lie on your back, bend your knees and place your feet flat on the floor.
- Inhale deeply through your nose and exhale through your mouth as you bring your legs forward and close to your chest until they are bent 90 degrees. You should feel this movement through your lower back muscles (erect muscles). spine).
- Hold for 1 second before slowly lowering.repeat desired number of times
What are the benefits of reverse crunching?
Reverse crunches are a great way to strengthen your lower abdomen. Doing this exercise builds muscle in this part of your body and burns calories. This will also improve your posture, flexibility, balance and mental health.
3. Best abdominal exercise for fat burning – Knee raise from plank to side plank
First, stretch your arms out in front of you and lie on your stomach with your feet together. Place your elbows under your shoulders to lift one leg into a plank position and raise one leg as high as you can without rocking side to side or rocking back and forth. Sit down and repeat on the other side until each set is complete (about 20 reps).
This exercise works the lower abdomen by tightening the abdominal muscles during both phases. Hold for support during the plank phase and raise one leg during the knee raise phase. The goal is to develop strength through controlled movements that target multiple muscle groups at once, especially those that make up the coveted six-pack abs!
What are the benefits of the plank to side plank knee raise exercise?
The plank to side plank knee raise exercise is a great lower abdominal exercise that works your entire core. Strengthens your lower back, abdominal muscles, and hip flexors. It also improves balance, posture and coordination.
4. Best Fat Burning Lower Abdominal Exercise – Russian Twist with Medicine Ball
This exercise is great for working your abs, obliques, and glutes. It also helps improve coordination, balance and stability.
What are the benefits of Russian Twist and Medicine Ball exercises?
Russian twists are a great exercise to target your obliques. The obliques run along the sides of your abdomen and help flex, turn, and flex your spine. These muscles also support correct posture by preventing slouching and arching of the back.
The Russian Twist helps you burn fat and build muscle by challenging your balance and coordination while increasing muscle endurance. , which means it burns fat faster.
5. Best abdominal exercise for fat burning – hanging leg raises
The Hanging Leg Raise is an exercise that targets the lower abdomen. It also works on your oblique muscles and lower back to help strengthen your arms and shoulders.
Hanging leg raises can be done using different variations such as:
- Basic Hanging Leg Raise – This involves grabbing a bar or other stable object and raising your leg forward while lowering until your leg touches your leg again, then lowering.
- Tuck Hanging Leg Raise – This variation requires you to tuck your legs up instead of keeping them straight. This makes the movement easier and great for beginners.
What are the benefits of hanging leg raises?
Hanging leg raises are a great exercise to tone your lower abs.
6. Best abdominal exercise for fat burning – Bicycle crunch
The bicycle crunch is a great exercise to tone your lower abdomen. Strengthens core muscles and improves balance and stability in daily life.
What are the Benefits of the Bicycle Crunch?
Bicycle crunches can be done anywhere, anytime and are an easy way to get rid of belly fat. In addition to this, bicycle crunches also help strengthen core muscles. This is important if you want to maintain a strong posture and avoid back pain later in life.
7. Best abdominal exercise for fat burning – plank knee tuck
The plank knee tuck is a great way to work your lower abs and obliques. To do them, you’ll need a yoga mat or towel and a wall for support if you’re not very flexible yet.
Stay in a plank position with your arms straight and your feet together. Then, lift one knee as high as possible toward your chest. Neither side of the body is too low or out of position. Return to the starting position and repeat with the other leg.
What are the benefits of the plank knee tuck?
The plank position has many benefits. It strengthens both your upper and lower abs (important for posture), your back muscles (support), your glutes (stability), and your hamstrings (keeping your knees from collapsing). It also improves flexibility by stretching tight hip flexors that interfere with proper alignment during other exercises such as squats and lunges.
8. Best Lower Abdominal Exercises for Fat Burning – Mountain Climber Exercises
The mountain climber is an intense lower-body exercise that works your abs, glutes, and quads. You need balance to do this move correctly, so it’s a good idea to practice on a smooth surface, such as carpet or hardwood, before using weights.
For Climbers: Place your hands under your shoulders, bend your knees at 90 degrees, and place your feet flat on the floor (or slightly higher if using a bench).
Lift one leg off the ground and tighten your glutes as you lift your hips and bring your knees toward your chest until your thigh is parallel to the floor.
Lower your hips back to the starting position without letting your chest touch the ground or lower your hips or knees. This counts as his one rep. After completing the required number of reps for each side, switch sides.
What are the benefits of Climber Exercise?
Climbers are a great exercise to get your heart rate up and tone your core. This is because it engages the rectus abdominis, the muscles that form the “six pack” when they are well developed.
Climbers also boost their metabolism for hours after climbing, which also helps burn fat.
Climbing can be done anytime, anywhere, so no equipment or people are needed.
Now that we’ve reviewed all the exercises and their benefits, let’s get started!
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