The entire abdomen is made of one large muscle, and it is almost impossible to tone only the lower abdomen region without activating the upper abdomen. However, one could perform specific exercises that target the lower abdomen region with greater intensity. Using free-weights while performing these exercises are very beneficial as they activate a host of stabilisation muscles along with the target muscle group with enhanced accuracy. Furthermore, toning your lower abdomen with weights also aids in improved calorie-burn, leading to an accelerated weight loss.
Crunches: An effective lower ab exercise
Nevertheless, beginners training with free-weights must exercise caution as an improper form could lead to a serious injury. Additionally, people must have a diet that includes good amounts of lean protein, which is quintessential for muscle building.
Let us look closer at the five lower ab exercises with weights that you could add to your workout program to build a sculpted abdomen.
#1 Weighted Crunches
The weighted crunches are an advanced variation of the standard crunches that target the entire core while putting a special focus on the lower abdomen region.
Instructions:
Step 1: Lie on the floor in a supine position with your feet placed close together. Bend your knees such that the legs form an inverted-V with the floor. Secure the weight plate with both the hands in front of the chest such that the arms are fully extended.
Step 2: Gradually raise your torso off the floor while keeping the lower back stationary. Ensure that the weight plate is held in the same position throughout the duration of the exercise.
Step 3: Hold the contraction for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of lower back problems must exercise caution while performing this exercise.
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#2 Straight-Leg Barbell Sit-Up
The straight-leg barbell sit-up is a wonderful free-weight exercise to tone the entire abdomen region. The unique movement of the exercise also activates a host of muscles in the arms including the biceps, triceps, deltoids and the forearms.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close together. Grip the barbell with a shoulder-width grip and position it directly above your chest with fully extended arms. Ensure that the palms are facing away from the body throughout the duration of the exercise.
Step 2: Gradually lift your torso off the floor until it is perpendicular to the floor. Simultaneously move the barbell overhead while performing this motion.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Be very careful while selecting the weight as an improper form while lifting the barbell could cause a serious shoulder injury.
#3 Medicine Ball V-Up
Along with toning the entire core, the medicine ball v-up also targets a host of other muscles in the upper body, which includes the deltoids and the lower-back muscles.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close together. Grip the medicine ball with
both the hands on the sides and position it behind the head.
Step 2: Lift your legs and arms at the same time such that they form an imaginary-V with the floor. Try to touch the medicine to the shins at the end of this motion.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: You could also perform this exercise while using a dumbbell instead of a medicine ball.
#4 Front Squat
Like the regular squat, the front squat too targets the hamstrings, quads and the glutes in the lower body. However, the unique position of the barbell in the front squat also allows for the activation of the core and the back muscles.
Instructions:
Step 1: Stand straight with your feet positioned slightly wider than the distance between the shoulders. Hold the barbell with an overhand grip and place it on top of the chest while ensuring that the upper arms are parallel to the floor during the initial position of the front squat.
Step 2: Slowly bend your knees and lower the body until the thighs are in line with knees. Ensure that the torso is straight and the weight is stationary throughout the duration of the exercise.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tips: Ensure that you contract the core while performing this exercise for maximum efficiency. Beginners are advised to perform this exercise under expert supervision.
#5 Kettlebell Swing
The swinging motion of this exercise makes it very effective in toning the lower abdomen region while also activating the shoulders, biceps, triceps and the forearms.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Secure the kettlebell with both the arms and place it in between the legs with fully extended arms.
Step 2: Swing the kettlebell forward until it is in line with the shoulders. Ensure that the arms are fully extended throughout the duration of the exercise.
Step 3: Pause for a second and swing back to the initial position. Keep in mind to bend your knees while swinging the kettlebell backwards.
Repeat the exercise for the recommended number of times.
Important tips: Swing the kettlebell in a slow, controlled manner as an improper form could lead to a serious rotator cuff injury. Additionally, perform the alternate kettlebell swings for improved customisability.
