The lower abdomen is actually the lower part of the rectus abdominis muscle that extends from the lower part of the thorax to the pubic symphysis. When you move the rectus abdominis, you move the entire muscle, not just the bottom and top.
Lets move on to the workout session, seven gut-strengthening moves await you below. To get the most out of each exercise, inhale in the “eccentric” part(descending phase) of the exercise and exhale in the “concentric” part.
Lying on the floor, bend your knees, lay your feet flat on the floor, and your arms on both sides.
Raise your head and shoulders and pull your chest towards your pelvis. Bend your torso to the left as you reach for your left hand and touch your left heel. Reverse the movement, return it to the starting position, and repeat on the right side.
Move to the plank position so that your weight is evenly distributed between your hands and toes. Please check the form. Your hand should be shoulder-width apart, your back flat, your abdominal muscles tight, and your head aligned. Pull out one knee and insert the other. Move your knees in and out as soon as possible. Alternatively inhale and exhale each time you change legs.
Start in a leaning position with your feet together and one forearm just below your shoulder. Contract your muscles and lift your hips up until your body is in a straight line from head to toe. Hold the position without dropping the hips for the allotted time for each set , then repeat on other side.
Begin lying down your arms at your sides. Raise your legs so that your thighs are perpendicular to the floor and your knees are bent at a 90degree angle. Exhale and contract your abs to bring your knees toward your chest and lift your hips off the floor. Hold for a moment in this position, then slowly lower your legs back to the starting position. Moving slowly with complete control is the key to a reverse bend. This helps tone the abs for longer and helps keep you from straining your lower back, which can happen if you're doing reps in a hurry. If you arch your lower back as you lower your legs, It's a sign that you're moving uncontrollably.
Align your torso and legs in a straight line and lie on your back for a diagonal crunch. Bend your knee toward you and place your right ankle on your left knee. Lift your shoulder blades off the floor and bend your right side toward your left knee. Perform a full set of diagonal crunches before repeating the exercise on the other side. This time, place your left ankle on your right knee.
Place your arms on both sides and lie on the floor with your feet facing straight ahead. When pulling the umbilical cord toward the spine and grasping both feet together, make sure your hips stay on the floor. Raise your legs straight into the air with your legs closed so that your body is L-shaped. Slowly lower your feet toward the mat without bending your back. When your foot is off the ground, hold it for a few seconds before returning to the first step.
Take a medicine ball and lie on your back, holding the ball overhead . Your arms and legs should be straight with your hands and feet elevated just above the ground. Start the exercise by simultaneously lifting your torso and legs to touch the medicine ball under your feet. Then slowly lower back to the ground.
These are the SEVEN workouts which will help you to strengthen your core.
