The best exercises for tightening and firming the lower abdomen

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Strengthening your lower abdominal area is important to any health journey because it plays a significant role in improving overall core stability, improving posture, and preventing low back pain.

The lower abdominal muscles are the part of the torso that is the basis of all movements and activities. A strong core supports the spine, helps maintain balance and allows you to move efficiently every day. By focusing on your lower abdominal area, you can promote balance and core strength, reducing your risk of injury and improving your ability to easily perform daily tasks and physical activities.

Core muscle anatomy

The core is made up of several muscles, including the rectus abdominis, transverse abdominis, internal and external obliques, and the muscles of the lower back and pelvis. Technically, there is no “lower abdominal” muscle. Therefore, firming the area below the navel requires the work of all the muscles of the torso.

• The most well-known is the rectus abdominis muscle, often called the “six-pack” muscle, which runs vertically along the front of the abdomen.

• The deepest layer is the transverse abdomen, which wraps around the torso like a corset, providing stability and support.

• The internal and external obliques are located on the sides of the abdomen and assist in rotation and lateral movement.

Exercises such as planks, leg raises and pelvic tilts target these muscles, promoting a strong and functional core that supports overall health and fitness.

Lower abdominal workouts

Seated leg raises

Start sitting in a chair with your knees bent. Keeping one foot on the ground, straighten your other leg in front of you, squeezing your quadriceps and flexing your foot. Then slowly raise your leg until it is parallel to the floor. Pause, then slowly lower your leg to the starting position. Repeat 10 times, then switch legs.

Tapping fingers while sitting

Sit on the edge of a chair with your knees hip-width apart. Engage your abdominal muscles to lift your heels off the floor; point your toes towards the ground. Slowly lean back and pull your jacket towards your spine. Lift your feet off the ground and slowly lower one foot to the ground, then lift it back to the center position. Lower your other foot toward the ground, touch it with your toes, and bring it back to center. Repeat 10 times per side. Hold the chair for extra support and to help with balance.

Upright pelvic tilt

Lean against the wall and bend your knees slightly. As you exhale, tilt your pelvis up and forward, away from the wall. Your lower back should rest slightly against the wall. Engage your abdominal muscles to maintain proper form. Release and repeat 10 times.

Standing lateral contraction

Stand with your feet wider than your shoulders and turn your toes so they point outwards. Place your hands behind your head with your elbows wide open. Then lower yourself into a squat with your legs wide and your toes open, with your back straight and your pelvis tilted forward and your abdominal muscles tight. Reach your right elbow down towards your right thigh and press on the right side, then return to center. Repeat on the left side. Continue alternating side to side for a total of 10 reps.

Standing knee raises

Start by standing with your feet shoulder-width apart. Engaging your abdominal muscles, raise your right knee toward your chest until it forms a 90° angle, then lower it back to the starting position. Then raise your left knee to a 90° angle and lower it back down. Repeat 10 times on each side.

Cat cow

Start with your hands and knees. Gently move into cow pose by arching your back and lowering your belly toward the mat while looking up at the sky. As you exhale, assume cat pose, drawing in your abdominal muscles and rounding your back toward the sky. Lowering his head to the ground. Alternately, repeating this 10 times.

Pilates Bridge Walk

Lying on your back, bend your knees and place your feet hip-width apart. Relax your arms at your sides. Pull your jacket towards your spine as if you were wearing tight pants. Slowly rotate your hips to lift your lower back off the ground, then your middle and finally your upper back. Press into your feet and then lift your right foot off the ground as if you were starting to march. Repeat 10 times, alternating left and right legs.

Hold and drop the bear

Start in a table position on your hands and knees. Keeping your core muscles engaged, raise your knees off the ground about one inch. Hold this position for 2-5 seconds and lower yourself back to the starting position. This is one repetition. Repeat 10 times.

Forearm plank

Start on all fours. Place both forearms on the ground directly under your shoulders, creating a right angle with your elbow. Then straighten your legs behind you so that you are balancing on your toes in a low plank position. Hold this for 10 seconds. Slow down and repeat two more times.

The screech of the bicycle

Start lying on your back with your legs on the counter (with a 90-degree angle at your knees). Place both hands behind your head, elbows bent to the sides. Straighten your left leg and bring your right knee towards your left elbow while bending and twisting your torso. Switch sides by pressing your right elbow to your left knee and straightening your right leg. Tighten your entire stomach. Repeat 10 times on each side.

This article was originally published on TODAY.com