Image: 123rf.com/Dmytro Buianskiy
Blast your lower belly fat with these exercises, together with a well-balanced diet.
We can all agree that the lower abdominals is one of the hardest body part to tackle. No matter how many crunches or sit-ups you do, the tummy pooch just doesn’t seem to go away. To tone the lower abs, you need to work them using the right technique.
To properly engage and activate your lower abs, lie on your back and take deep breaths. Each time you breathe out, draw your navel into your spine and squeeze your abs tightly (as though someone is punching you in the guts).
Use this engagement technique when doing your abs exercises, and you should feel the burn in your core. Besides doing core exercises, a healthy diet plays a major part in tightening your tummy. Steer clear of sugary stuff and eat more fibre-rich foods, for a start.
#1 Alternate V-up
Lie on back with hands and legs stretched out. Engage core and lift your hands and your right leg to meet over your torso, forming a V-shape. Lower your hands and right leg back on the ground. Continue, alternating legs.
#2 Scissors kick
Lie on back, legs straight and hands under tailbone. Engage your core and lift your right leg at a 45-degree angle before lowering it down, without touching the ground. Alternate sides, in a smooth and continuous motion.
#3 Bicycle crunch
Lie on back, lower back pressed into the ground and hands behind your head. Bring your right knee to your chest and your left elbow to your right knee. Lift your left shoulder blade off the ground and twist your torso to fully engage your core. Alternate sides, in a smooth and continuous motion.
#4 Hollow hold
Lie on your back, legs straight and arms extended overhead. Press lower back into ground and engage your core. Slowly lift legs, arms and shoulders off the ground. Keep hands and legs as low as possible without touching the ground. If this is too challenging, bend your knees. Hold for 10 to 30 seconds, to complete one rep.
#5 Alternate heel tap
Lie on back and lift legs off ground, knees bent. Slowly lower your left heel as low as you can, before lightly tapping left heel on the ground. Engage core to lift left leg back up. Continue, alternating sides.
This article was first published in Shape Singapore.