Updated: 3 days ago
Sponsored By Varun Batra
Edited & Presented By Delhi Royale
1. Leg Raise
If you want to create a rock-solid core or shape a six-pack, you've already learned that sit-ups and crunches aren't the only way to do it. There are a few reasons for this, but one of the most important is that they don't work your lower abs as well, because even though you do sit-ups every day, you're more likely to get a four-pack rather than a complete six.
Fortunately, there are a variety of efficient lower abs movements to fill out the core workout, and one of the most beneficial is the leg raise. It's a straightforward yet brutally successful workout that looks simple on the first rep but becomes almost difficult by rep ten.
The leg raise not only works your lower abs, but it also strengthens and stretches your hips and lower back, which is beneficial for someone who spends a lot of time working at a desk.
Best Exercise For Lower abs
2. V Position Hold
The V-sit ab exercise strengthens your core by working various parts of your core at once while still testing your stability. In this exercise, you sit with your legs spread and your torso elevated from the ground, creating a V formation with your body. If you're a beginner, you can change it by using your hands to support you or by doing it with bent legs.
The V-sit is a great way to strengthen the rectus abdominis, external obliques, internal obliques, and hip flexors while strengthening heart and trunk stability. If you can't perform more than 10 to 12 repetitions of the V-sit ab exercise before reaching exhaustion, you're not alone. When you feel a burn, you know you're doing everything right.
Seated Knee Tucks
3. Knee Tuck Crunches
Start by sitting on the ground or a weight bench. With your fingertips facing forward, place your hands about an inch behind your back. Your feet should be firmly planted on the floor.
Lift your feet off the ground and spread both legs while lowering the upper body at the same time. Make sure the hips and thighs are completely extended. Return to the starting point by bringing your legs up to your chest without hitting the ground with your feet.
This is a single rep. Four sets of 15 reps are needed.
Sitting knee tucks are a perfect way to strengthen your core and hit your abs. Aside from the obvious physical advantages, having a solid core protects your back from damage and improves your stance significantly.
4. Starfish Crunches
Lie down on the ground with the arms and legs spread, forming a "X" shape on the ground. Raise shoulders and legs off the ground in one motion and hug knees to chest while activating the core. Slowly return to your original place. Exhale as you raise one arm and the opposite leg towards each other, holding them upright, and lifting your head alongside your arm. Inhale and return to the starting spot by lowering the arm and leg while holding them straight.
When lifting your head with your arm, try not to bend at the neck; instead, hold your head straight.
Six Pack Exercise At Home
5. Half crunches
Crunches are a compound-muscle ab movement that is massively effective. They target the upper abdominal, lower abdominal, oblique, and lower back muscles and have a lower chance of injury than typical sit-ups when performed correctly.
Lie down on an exercise mat on your back. Bend your knees and place your feet flat on the ground. Your back can be strained if you tug on your head or neck. Cross your arms over your chest to avoid this risk. In a steady, coordinated move, lift the shoulder blades off the mat. Inhale, then exhale as you lift your torso and engage your ab muscles. Lift your shoulders off the floor just enough to lift your shoulder blades. Pause and keep the pose for 1 to 2 seconds until the shoulders are lifted. Slowly and steadily lower yourself back down. Inhale deeply when lowering the torso. Don't just drop to your mat. Smooth, coordinated movements will help you work the ab muscles more efficiently and avoid injury.
Now Workout For 6 Pack Abs
Thanks Varun For Sharing Your Passion & Wisdom
About Varun Batra
Varun Batra a fitness coach from K-11 academy of fitness sciences and I have been training individuals irrespective of their goals be it fat loss, muscle gain, cardiovascular endurance etc. I have been working with CHISEL GYM in west delhi and I have been the TRAINER OF THE MONTH for consecutive 6 times in a row. I always try to implement new workouts on myself and of course then on my clients, which they enjoy a lot.
I always believe that it's 50% exercise and 50% nutrition & recovery. ~Varun Batra
Currently I'm working as a freelancer and providing home personal classes and online classes.
I strongly believe : The ones who write their dreams with the ink of sweat, their destiny’s character can never be blank. And I think when you sweat, you burn those extra calories, you boost your metabolism < You're stepping towards a healthy lifestyle.
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