For all active practitioners who are not genetically predisposed to strong and defined abdominal muscles, building them is often the hardest part.
It is well known that a combination of regular and intensive cardio training along with having a training diet is necessary for getting a flat and firm stomach.
Although this rule is the easiest and simplest way of getting a strong stomach, to build defined lower abdominal muscles you need to exercise this muscle group from multiple angles with significantly higher intensity.
In continuation of this article you will be given 4 effective movements which will allow the strengthening and definition of the lower abdominal muscles.
Choice and schedule of exercises for the lower abs
• Exercise No. 1 ( Hanging Reverse Crunches ) – Do 3-4 sets of this exercise with 10-12 reps in the series.
If you are not able to do more than 6 reps in each set you can replace this exercise with the decline reverse crunch exercise where each series will consist of 14-16 repetitions.
• Exercise No. 2 ( Lying Leg Raises or Hanging Leg Raise ) – Choose one of these exercises and do 3-4 sets of 8-10 repetitions in a series of the hanging leg raise exercise or 20 repetitions in the series for lying leg raises exercise.
• Exercise No. 3 ( Chair Leg Raise ) – Do 3-4 sets of 12-14 reps on the series.
• Exercise No. 4 ( Cable Crunches ) – Do 3-4 sets of this exercise with 10-12 reps in the series.
For greater efficiency of this exercise use greater resistance.