Your lower abs are the muscles that wrap around your hips and support your core. Not only do they help you maintain good posture, but they can also strengthen other areas of your body. The exercises below will help you work out this area of the body and improve your posture.
Incline reverse crunch
To perform the incline reverse crunch, all you'll need is a Flybird adjustable weight bench and a mat. Place the bench at an incline of about 45 degrees and lie down on the bench with your knees bent 90 degrees. Place both feet firmly on the ground or use a towel or small cushion under each foot if needed. Lift your pelvis up off of the bench while raising your legs so that they are parallel to the floor (or nearly so). Lower back down to starting position by bending your knees, keeping them raised throughout this movement. Return to starting position by lying back on the bench with both feet flat on top of it again. Repeat for 8-12 repetitions before switching sides (left and right). This exercise works out those lower abdominal muscles that we want to target! With this workout, you will be able to get rid of that muffin top around your waistline and have flatter abs in no time!
Hanging knee raises
Hanging knee raises are a great way to target your lower abs. To perform hanging knee raises, hang from a bar and raise your knees up as high as possible until they're straight out in front of you. Then slowly lower them back down to the starting position.
You can modify this exercise by extending both legs straight out in front of you, instead of just one leg at a time (as shown above). You can also increase the intensity by performing the movement faster or holding it longer at any point during each repetition.
If you don't have access to a bar or other anchor point that's high enough off the ground, try using dumbbells instead:
Lying leg raises
Lie on your back with your knees bent and feet flat on the floor. Lift your legs about 45 degrees off the ground, keeping them straight. Lower them to the floor, then repeat. If you're having trouble holding onto a towel or rope for support, use a resistance band instead; it'll help keep your arms from getting tired before you reach failure (and give you something to do when they do).
Standing cable crunches
Using a cable machine, attach a rope to the pulley and secure it to something sturdy. Hold the other end of the rope in both hands, and pull it towards your chest. Keep your legs straight as you do so and keep your feet on the ground. Perform as many repetitions as you can until failure sets in (you can skip this step if you don't want to work out).
Decline sit-ups
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Lie on a decline bench and keep your back straight.
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Bend your knees so that your feet are flat on the floor, with your heels as close to the bench as possible. Your knees should be directly under or slightly behind your hips (your legs should form a 90-degree angle).
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Grasping dumbbells, extend arms straight out at shoulder height with palms facing away from you; keep arms straight throughout exercise (this is called “supination”). Alternatively, if you don't have access to weights or prefer not using them, place hands together behind head with elbows out wide like airplane wings; this is called "pronation."
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Keeping upper body stationary on bench, lower body toward floor by bending elbows until they're close to side of body without letting them touch--you should feel this in the lower abs; then raise torso back up until it's almost parallel with floor (elbows still bent); repeat movement for desired reps and sets
The Flybird adjustable weight bench and dumbbell can help you achieve these exercises.
The Flybird adjustable weight bench and dumbbell can help you achieve these exercises.
The Flybird adjustable weight bench and dumbbell are the best products to help you achieve these exercises.
The Flybird adjustable weight bench and dumbbell are the most affordable products to help you achieve these exercises
The Flybird adjustable weight bench and dumbbell can help you achieve these exercises. It comes with an adjustable backrest that provides support for your neck and spine while you're exercising, making sure that your body is aligned properly so it doesn't hurt after doing all this work in the gym. The seat pad is also very comfortable, allowing you to sit on it for longer periods of time without getting uncomfortable or needing a break between sets.
