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Abdominal Crunch and Sit Up exercises are inherently very effective to help tone the mid-abdominal muscles, but many people accidentally forget the lower abs, which are also very important. Effective lower abs will help you strengthen your abs and improve your balance. Here are some lower abdominal exercises for women that you can apply at home to get the desired waistline.
Exercise 1: Flutter Kick
How to do it
The exerciser lies on his back, his hands are placed at his sides. Straighten your legs and extend them at a 45-degree angle. In a steady motion, raise them up and lower them at opposite times. Do the movement for 50 seconds, then rest for 10 seconds. Exercise 2: Frog Crunch
How to do it
Lie on your back with your hands at your sides. Bring your legs into a perpendicular position, heels pressed together. Straighten your legs, keeping your heels close together. Then bring them back to the original position, repeat the movement. Do the movement for 50 seconds, then rest for 10 seconds.
Bài tập Frog Crunch
Exercise 3: Lying Crunch
How to do it
Lie on the ground with your legs extended. Bend your arms and place your knees behind your head. Keeping your back pressed to the ground, raise your head as high as you can, then lower. Do the movement for 50 seconds, then rest for 10 seconds. SEE ALSO: Yoga poses and exercises to reduce belly fat
Exercise 4: Mountain Climber
How to do it
Get into a push-up position, arms straight under shoulders. Body forms a straight line from head to ankles, squeezing abs and glutes. Without changing the curvature in your lower back, raise your right knee toward your chest, and then quickly switch to your left leg (mountain-like pose). Do the movement for 50 seconds, then rest for 10 seconds. Exercise 5: Scissor Kick
How to do it
Lie on your back with your hands at your sides. Raise your legs to a 45-degree angle with the ground. Keeping your leg straight, cross one leg over the other (like a pair of scissors), then immediately switch legs. Do the movement for 50 seconds, then rest for 10 seconds. Exercise 6: Side To Side Tap
How to do it
Lie on your back with your hands at your sides. Raise your legs to a 45-degree angle with the ground. Keeping your legs and back straight, raise your right leg and bring it to the right side of your body. Pause for a moment, then go to the middle. Bring the left foot to the left side of the body. Do alternating for 50 seconds, then rest for 10 seconds.
Bài tập Scissor Kick
Exercise 7: Standing Knee Drive
How to do it
In a standing position, place your right foot about 2 feet behind the other. Raise your arms up in the air. Bend the right knee forward, so that the thigh is perpendicular to the body. At the same time, lower your arms, clasp them, and stop when they reach your knees. Repeat the movement above for 50 seconds, then rest for 10 seconds, switch to the other side. Exercise 8: Toe Touch
How to do it
Lie on your back with your hands behind your head. Extend your legs straight up in the air. Raise your arms to try to touch your toes, lifting your chest off the ground as much as you can. Do the movement for 50 seconds, then rest for 10 seconds. Exercise 9: Bird Dog
How to do it
Kneel with both feet on the floor, placing your hands directly under your shoulders (table pose). With your abs in, lift your right arm out to the opposite side, while lifting your left leg up until both are straight. Keeping spine in alignment, bend right elbow to touch left knee. Continue for 50 seconds, then rest for 10 seconds. Repeat the movement with the other arm and leg. MORE: Best Abs Exercises You Can Do
Exercise 10: Bicycle Crunch
How To Do It
Lie flat on the floor, lower back pressed to the mat. The fingers are interlaced and placed behind the head. Bring your feet up to a position perpendicular to the floor. Slowly raise your head and shoulder blades off the ground. Straighten your right leg while rotating your upper body to the left. Bring right elbow toward left knee. Then bring your left elbow toward your right knee. Do the movement for 50 seconds, then rest for 10 seconds.
Bài tập Bicycle Crunch
Exercise 11: Standing Russian Twist
How to do it
Start in a standing position, holding a dumbbell in both hands in front of your body. Raise your right leg so it forms a 90-degree angle. Keeping your lower body still, twist to the left. Then turn to the right. Do the movement for 50 seconds, then rest for 10 seconds. Above are some convenient and effective lower abdominal exercises at home that you can apply to reduce waist fat, helping you to have a toned and slim waist as you want.
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References: Womenshealthmag, healthline.com
