Abs on the Rise: Lower Ab Revolution

I am back with an easy guide to get those lower abs that are very reluctant to show their face. It is well known that getting lower abs is a tad harder than upper abs. But consistent and suitable exercise with proper healthy diet can work wonders for you.

Before you get into the main content, kindly remember to stay hydrated and not force your body beyond its limit. Warm up your body prior to the exercises to avoid getting muscle pull. I hope you get those abs that you have working hard for.

Let's get into it. Shall we?

Quick Warm Up:

Let's not forget pre-workout warm up. Light cardio and stretches should do the trick. I am giving you four options below you can do all of them or choose just a couple. Its up to you.

1. Light Cardiovascular Exercise: Start with 5-10 minutes of light cardio, such as jogging, brisk walking, or cycling. This increases blood flow, raises body temperature, and prepares your muscles for the upcoming workout.
2. Dynamic Stretches: Perform dynamic stretches that target the core and lower body. Examples include leg swings, torso twists, hip circles, and standing side bends. These movements help increase mobility and flexibility in the muscles surrounding the abs.
3. Cat-Cow Stretch: Get into a tabletop position, with your hands and knees on the ground. Slowly alternate between arching your back upward (like a stretching cat) and lowering your belly downward (like a cow). This gentle spinal movement helps activate and warm up the core muscles.
4. Plank Hold: Begin in a high plank position, with your hands shoulder-width apart and your body in a straight line. Hold the plank for 30 seconds to 1 minute, engaging your core muscles and focusing on proper form. This exercise further activates the abs and stabilizes the entire body.

Day 1: Lower Abs Workout

Playlist

• "Don't Stop Me Now" by Queen
• "We Will Rock You" by Queen
• "Jump" by Van Halen

1 Exercise: Reverse Crunches (3 sets of 12 reps)

2 Exercise: Scissor Kicks (3 sets of 12 reps)

3 Exercise: Plank with Hip Dips (3 sets of 10 reps each side)

Day 2: Cardiovascular Exercise

Playlist

• "Eye of the Tiger" by Survivor
• "Stronger" by Kanye West
• "Titanium" by David Guetta ft. Sia

Engage in 30 minutes of moderate-intensity cardio, such as jogging, cycling, or swimming, to burn overall body fat and reveal your toned abs.

Day 3: Lower Abs Workout

Playlist

• "Can't Stop the Feeling!" by Justin Timberlake
• "Uptown Funk" by Mark Ronson ft. Bruno Mars
• "Happy" by Pharrell Williams

1 Exercise: Leg Raises (3 sets of 12 reps)

2 Exercise: Bicycle Crunches (3 sets of 12 reps)

3 Exercise: Russian Twists (3 sets of 12 reps)

Day 4: Rest Day

As this workout is quite straining, rest day is crucial which will allow your body to recover and prepare for the upcoming workouts.

Day 5: Lower Abs Workout

Playlist

• "I Will Survive" by Gloria Gaynor
• "Don't Stop Believin'" by Journey
• "Livin' on a Prayer" by Bon Jovi

1 Exercise: Mountain Climbers (3 sets of 12 reps)

2 Exercise: Pilates Scissors (3 sets of 12 reps)

3 Exercise: Plank Hold (3 sets, aim for 30 seconds to 1 minute each)

Day 6: Cardiovascular Exercise

Playlist

• "Dancing Queen" by ABBA
• "Footloose" by Kenny Loggins
• "Shake It Off" by Taylor Swift

Engage in 30 minutes of moderate-intensity cardio, focusing on activities that engage the core, such as kickboxing or HIIT workouts.

Or

Repeat Day 1

Day 7: Full Body Workout

Playlist

• "Take a Break" by Lin-Manuel Miranda (from the Hamilton musical)
• "Unwritten" by Natasha Bedingfield
• "The Climb" by Miley Cyrus

Perform exercises that engage multiple muscle groups, including the lower abs. Examples include squats, lunges, push-ups, and burpees.

Diet Tips:

Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Stay hydrated by drinking plenty of water throughout the day (3 litres recommended)

Limit processed and sugary foods as they can contribute to bloating and hinder progress.

Eat smaller and balanced meals throughout the day to maintain steady energy levels and support your fitness goals.

Incorporate fiber-rich foods to aid digestion and keep you feeling fuller for longer.

Consider reducing your alcohol intake, as excessive consumption can hinder progress due to empty calories and disrupted sleep patterns.

Consult a registered dietitian or nutritionist to create a personalized meal plan based on your specific dietary needs and goals.

Remember, consistency is key when it comes to achieving results. Combine regular exercise with a balanced diet and be patient as progress takes time. Listen to your body, make adjustments as needed, and enjoy the journey to a healthier, fitter you!

To all my wonderful readers, thank you from the bottom of my heart for your support and engagement. Your time and feedback mean the world to me. I invite you to subscribe to my content to stay updated on the latest articles, stories, and projects. Your presence is valued, and I am excited to continue sharing exciting and informative content with you. Thank you for being part of this journey with me.