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10 Minute Weight Loss Exercise At Home For Lower Abdomen | Exercises to Reduce Lower Abdomen
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Here's a 10-minute workout focusing on exercises to target the lower abdomen, which can help with weight loss and toning in that area:
**Warm-up (2 minutes):**
Start with light cardio to warm up your muscles and get your heart rate up. You can do jogging in place, jumping jacks, or high knees for 2 minutes.
**Workout (8 minutes):**
1. **Leg Raises (2 sets of 12 reps):**
Lie on your back with your hands under your glutes for support. Keep your legs straight and lift them towards the ceiling until they form a 90-degree angle with your torso. Slowly lower them back down without letting them touch the floor.
2. **Reverse Crunches (2 sets of 12 reps):**
Lie on your back with your knees bent and feet lifted off the floor. Engage your lower abs to lift your hips off the floor and bring your knees towards your chest. Slowly lower back down with control.
3. **Bicycle Crunches (2 sets of 12 reps per side):**
Lie on your back with your hands behind your head and legs lifted in a tabletop position. Bring your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion.
4. **Flutter Kicks (2 sets of 30 seconds):**
Lie on your back with your hands under your glutes for support. Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion, engaging your lower abs throughout.
**Cooldown (2 minutes):**
Finish your workout with some light stretching to help prevent muscle soreness and improve flexibility.
1. **Child's Pose:**
Kneel on the floor with your knees wide apart and big toes touching. Sit back on your heels and stretch your arms forward, lowering your chest towards the ground.
2. **Seated Forward Bend:**
Sit on the floor with your legs extended in front of you. Reach forward and grab your feet or shins, folding forward from your hips and lengthening your spine.
3. **Supine Twist:**
Lie on your back with your arms extended out to the sides in a T position. Bend your knees and drop them to one side, twisting your torso and turning your head in the opposite direction. Hold for a few breaths, then switch sides.
Performing these exercises regularly, along with maintaining a healthy diet and overall fitness routine, can help you reduce lower abdomen fat and strengthen your core muscles. Remember to listen to your body, modify exercises as needed, and stay consistent to see results over time.
#exercise #homefitnesschallenge #tiktokchallenge #exercises #lowerabs #abs
**Warm-up (2 minutes):**
Start with light cardio to warm up your muscles and get your heart rate up. You can do jogging in place, jumping jacks, or high knees for 2 minutes.
**Workout (8 minutes):**
1. **Leg Raises (2 sets of 12 reps):**
Lie on your back with your hands under your glutes for support. Keep your legs straight and lift them towards the ceiling until they form a 90-degree angle with your torso. Slowly lower them back down without letting them touch the floor.
2. **Reverse Crunches (2 sets of 12 reps):**
Lie on your back with your knees bent and feet lifted off the floor. Engage your lower abs to lift your hips off the floor and bring your knees towards your chest. Slowly lower back down with control.
3. **Bicycle Crunches (2 sets of 12 reps per side):**
Lie on your back with your hands behind your head and legs lifted in a tabletop position. Bring your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion.
4. **Flutter Kicks (2 sets of 30 seconds):**
Lie on your back with your hands under your glutes for support. Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion, engaging your lower abs throughout.
**Cooldown (2 minutes):**
Finish your workout with some light stretching to help prevent muscle soreness and improve flexibility.
1. **Child's Pose:**
Kneel on the floor with your knees wide apart and big toes touching. Sit back on your heels and stretch your arms forward, lowering your chest towards the ground.
2. **Seated Forward Bend:**
Sit on the floor with your legs extended in front of you. Reach forward and grab your feet or shins, folding forward from your hips and lengthening your spine.
3. **Supine Twist:**
Lie on your back with your arms extended out to the sides in a T position. Bend your knees and drop them to one side, twisting your torso and turning your head in the opposite direction. Hold for a few breaths, then switch sides.
Performing these exercises regularly, along with maintaining a healthy diet and overall fitness routine, can help you reduce lower abdomen fat and strengthen your core muscles. Remember to listen to your body, modify exercises as needed, and stay consistent to see results over time.
#exercise #homefitnesschallenge #tiktokchallenge #exercises #lowerabs #abs
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