Lower abdominal exercises for men

This is an automatically translated article.

To be able to have a toned and beautiful 6-pack abs, gym people need to focus on allocating exercises to all abdominal muscle groups, especially indispensable lower abdominal exercises. Here are some 6 pack at home exercises for men that emphasize training and strengthening this area.

Movement 1: Heel Tap Crunch
How to do it
Lie on your back with your heels close to your butt. Squeeze your abs, lifting your shoulders and head off the floor. Tilt your head to the right, bringing your right hand down to touch your right heel. Then immediately touch the left heel with your other hand. Repeat the movement for the required amount of time. Workout Suggestions
This abs exercise mainly targets the lower abs, obliques and hip flexors. You can adjust the distance between your heels and hips to increase or decrease the difficulty of the exercise.
With this lower abs exercise, you don't need to worry too much about how fast your hands reach your heels. Instead, controlling the movement so that the correct posture, maintaining abs tight during exercise makes the exercise effective.
MORE: The best abs exercises you can do

Move 2: Mountain Climbers
How to do it
Get your body into the position of an athlete preparing to sprint. Both hands are placed flat on the floor just below the shoulders. One leg bent close to the stomach and one leg extended. Constantly swapping foot positions creates the feeling of running in place. Workout Tip
To get real power into your lower abs, perform controlled, moderate speed movements. Imagine having a cup of water balanced on your lower back to keep your hips and spine in balance and in alignment during the leg transition.
SEE ALSO: Yoga poses and exercises to reduce belly fat
Movement 3: Side Plank
How to do it
Bring your body into a traditional Plank position. Gradually turn your body to one side by supporting your body with perpendicular forearms. Squeeze your muscles and adjust your hips so that your body forms a straight line (like an inclined plank). Hold the pose while breathing deeply. Then switch to the other side and repeat. Workout Suggestions
This side plank exercise not only targets the transverse abdominis and obliques, but is also great for the glutes, abs, and hamstrings. You can increase the difficulty of the exercise by elevating the upper leg or arm.
Movement 4: Reverse Crunch
How to do it
Lie on your back with your hands on the floor, palms facing down. Bend your knees and lift toward your chest by contracting your abs. With your legs up, roll your pelvis to push your hips slightly off the floor. Slowly lower until your thighs are perpendicular to the floor. Repeat the action. Workout Tip
This abdominal exercise works very hard on your rectus abdominis (rectus abdominis). If you want to increase the difficulty, you can combine with resistance bands or cable machines.

Movement 5: Oblique Crunch
How to do it
Lie on your back, bend your knees and place your feet on the floor. Place your right hand behind your head, elbows spread while your left palm squarely hugs your torso. Contract your abs to lift your shoulders off the floor and rotate to bring your right elbow toward your left knee. Slowly lower down and repeat several times before switching sides. Workout Tip
This abs exercise is great for strengthening your obliques and surrounding muscles. Besides, this move can also be done with the side-lying variant, with the knees pressed together. If you want to increase the difficulty, you can lift your feet off the ground a few centimeters for the duration of the movement before switching sides.
Movement 6: Front Leg Raise
How to do it
Lie on a bench with your legs relaxed. Place your hands under your butt to secure the bench and keep your body steady. Palms facing down or at the sides stay fixed on the bench. Keeping your legs as straight as possible, exhale and raise your legs until they form a 90-degree angle with the floor. Slowly lower your legs back to the starting position and repeat Exercise Tips
If you feel a slight arch in your back as you lift your legs, you can relieve the pressure on your lower back by lifting each leg one at a time. Conversely, if you want to increase the difficulty, lift your glutes off the floor at the beginning of each movement or clamp an exercise ball between your feet.
Movement 7: Medicine Ball Jackknife
How to do it
Hold an exercise ball in both hands and lie on your back, bringing the ball over your head. Do not lower your arms and legs to the floor throughout the movement. Start the exercise by simultaneously lifting your head, shoulders, and legs so that the ball is as close to your feet as possible. Then slowly lower your back toward the floor. Repeat the action. Workout Tip
This is a high-intensity abdominal exercise because it works nearly 12 muscles in the body, mainly targeting the rectus abdominis. You can feel the effect immediately after performing the movement.

Movement 8: Dead Bug
How to do it
Lie on your back on the floor, lift your legs and bend your knees to a 90 degree angle. Bring your arms straight up to the ceiling, perpendicular to the floor and parallel to your thighs. Draw the navel into the spine, contract the lower abdomen, and slowly release one leg and one hand staggered to the floor (eg right hand - left foot, left hand - right foot). Return to the starting position and repeat with the other arm and leg. Workout Tip
For this abs exercise, remember to keep your abs tight and maintain constant tension throughout the exercise.
Above are some very simple and flexible lower abs exercises for men that you can do at home without complicated equipment. If you consistently exercise and strengthen this area, you will soon have the toned and slim abdominal muscles as you want.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References: Menshealth, mensjournal.com, healthline.com