The 5 best exercises for the lower abs

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Even for ambitious athletes, the six-pack is often difficult to realize. Because while the definition of the upper abs shows quite early, the lower abs are often more difficult to train. At least without our tips, because our 5 exercises for lower abs provide more strength on waistline.

5 beste Übungen für die unteren Bauchmuskeln

Train the lower abs - these exercises really work


Legraises - this exercise is the standard for lower abs, you just need a pull-up bar and some body tension. Hang from the long arm, but pull your shoulder blades together.

Now lift your stretched legs to a right angle, when lowering you stop them in extension of your torso. If this is still too strenuous, you can start by lifting your knees in front of your body and letting your calves hang.


Tips for abdominal strength training

Prone squat jumps - lie flat on your back, lift your legs and head slightly. Now bring your knees to your chest and your torso forward, knees are inside of your arms.

From here, go back to the basic position. Make sure you don't put your feet down and don't go into a hollow back.


Tilt with partner - a fun exercise for the lower abs with a workout partner. You lie flat on your back, your partner's feet are at your head. Clasp your partner's ankles and raise your extended legs.

Your partner pushes your feet towards the floor, you have to stop them just before contact. If you feel confident doing this, let your legs push not only straight down, but also into the incline. Push yourself to the limit together.


The boat - you don't need Jürgen Prochnow or any equipment for this. First sit on the floor and then tilt back 45 degrees, legs also lifted 45 degrees as a counterweight. Use your arms to balance the weight.

Now pull your knees to your chest and straighten your legs again. The good thing about this exercise? There is no rest because every single position is strenuous.


Windshield Wipers - an advanced exercise and roughly paraphrased as Leg Raises from Hell. Take the same basic position as Leg Raises, but instead of lifting your legs straight up, you bring them in a circle around your body. As close to your body as possible.

Just a few repetitions are enough to start.

If you can't do this cleanly yet, don't despair: the entry requirements for this exercise are high.


Trained from the navel to the hips


The lower abdominal muscles give you stability and mobility during sports. Martial artists need them for kicks and hip sweeps, climbers to make contact with the wall, and footballers get their leg in the air more easily.

And quite apart from their benefits, a flatter, lower abdomen simply looks impressively athletic and good.

Find your perfect ab trainer at an unbeatable price now!

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Editors fitnessmarkt.de (EA)

Photo credit: #114162448 Prostock-studio / stock.adobe.com

Published on: 24 August 2019

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