Lower Abs

Gym

Adjust the height of the rope so that it is placed right above your head when you kneel.
Kneel on the floor and raise your body so that your thighs are perpendicular to the floor.
Grasp the rope with both hands, tighten your abs, roll your back, and bend it while putting the hands holding the rope to the side of your head.
Roll your back as far as you can and pull the rope while contracting your abs as if you were looking at your navel.
Slowly return to the starting position while feeling the tension in your abs.

Straighten the upper and lower body while hanging from the pull-up bar or iron bar.
While maintaining the position, bring your knees to your abs level.
While maintaining the tension in your abs, lower your legs and return to the starting position.

Stand with your arms shoulder-width apart and hold the bar with your palms facing upward.
Squeeze your lower abdomen and roll your legs upwards.
Slowly lower your legs to feel the tension in your abdominal muscles.

Stand inside the dips machine and place your back against the pad.
Rest your forearms on the arm pads and grip the handles for support.
Keep your legs straight and together, core tight.
Lift your legs in a controlled motion until they are parallel to the floor or slightly higher.
Slowly lower your legs without swinging.

Set a cable pulley at the highest position and attach a rope handle.
Stand a step or two away from the machine, holding the rope ends at the sides of your head.
Keep your feet shoulder-width apart and a slight bend in your knees.
Crunch forward, contracting your abs, while keeping your hips stable.
Slowly return to the starting upright position.

Start face down on the floor, resting on forearms and toes.
Keep your elbows directly under your shoulders.
Engage your core and glutes, keeping your body in a straight line from head to heels.
Hold the position for as long as possible without sagging your hips or raising your butt too high.

Lie on the floor and press on the floor with both hands to keep your balance.
Bend your knees to 90 degrees, and lift them so that your thighs are perpendicular to the floor.
While gently pressing your palms on the floor, use your core muscles to push your hips up so that your knees are toward your chest.
At the highest point, feel the stimulation of the lower abdomen and slowly return to the starting position.

Lie down on a bench or on the floor with your back.
With your arms fixed to prevent upper body movement, press down with your core muscle to keep your lower back from arching.
Lift both legs to be perpendicular to the ground. (For beginners, lift legs with knees bent.)
While feeling the stimulation in your lower abs, lift your pelvis upward.
Maintain the position for 1-2 seconds before returning to the starting position.

Lie on your side with one arm supporting your head and the other arm supporting your upper body.
Align your upper body so that it is in line with your upper body while keeping your body centered.
Slowly raise your upper leg while supporting your lower leg on the floor.
Slowly lower the raised leg and return to position 2.

While lying on an inclined bench, hold the bench with both hands to keep your body still.
Using your abs, push your hips up so your knees are raised toward your chest.
At the peak, feel the stimulation of the lower abdomen and slowly return to the starting position.