How to pump your lower abs? The 6 most effective exercises for the gym and at home

Hip Flexion in Hanging
Technique

• Starting position: shoulder blades down, legs hanging.
• As you exhale, pull your knees toward you while pulling your lower back and twisting your pelvis forward and up.
• Return to the starting position.
  Do 20-25 repetitions.

Reverse curls on an incline bench
Technique

• Lie on your back on an incline bench.
• As you exhale, push your straight legs up, pulling your pelvis away from the bench.
• Your arms should be along your body when you do this.
  Do 15-20 repetitions.

Best abs exercises at home
The gym is a good solution, but not always convenient. Some people’s schedule does not allow them to work out there regularly, there may be many reasons. But the abs are a muscle group that can be very effectively loaded even at home.

Reverse curls
Technique of performance

• Lie on the floor, put your arms along the body, legs straight.
• As you exhale, lift your legs and push them out, pulling your pelvis away from the floor.
• As you breathe in, slowly, with resistance, lower them without touching the floor.
  Do 20-25 repetitions.

Hip flexion with an elastic band
Technique

• Take a fitness elastic band.
• Lie on the floor and lean on the back of your forearms, placing the elastic band on your feet.
• Take your feet off the floor and take turns pulling the elastic band on yourself, so that your feet pull the elastic band in different directions.
• Try to breathe evenly during the exercise.
  Do 40-50 reps.