Three Simple Exercises To Work Your Lower Abdominals!
We all know that the lower abs region is the most stubborn one! We are
always in search for something good and if possible easy!
Women and men are constantly searching for exercises that will help
eliminate a loose or puffy lower-ab area. No amount of lower-abs workouts
will magically make your abs pop or offer the ultimate solution for how to
get rid of belly flab.
However, these effective exercises target multiple abdominal muscles, so
you’ll strengthen your entire midsection—including your lower abs—with every
rep.
Focusing on the activation of your core is the key to success with these
moves. In fact, people who mentally focus on their muscles and how they move
experience greater muscle activity, which can result in greater strength
gains over time.
How it works: Do the prescribed number of sets and reps for
each lower abs exercise consecutively, taking a 45- to 60-second rest
between sets. Perform the full lower-abs workout on 3 or 4 nonconsecutive
days each week. (Or pick a few of your favourite moves and add them into
your regular routine.)
90-Degree Static Press
This lower-abs exercise is a great way to wake up your core at the
beginning of your workout or as a stand-alone exercise any time you want to
squeeze in some extra ab work.
How to:
- Lie face-up with knees and hips bent 90 degrees, feet flexed.
- Extend arms and press both palms on top of thighs.
- Take a deep breath in, and as you exhale, brace abs in tight, pressing lower back against the floor as you push thighs into hands, pushing back against them (note: your legs should not move).
- Hold for 1 count and then release.
- Do up to 3 sets of 10 repetitions in a row.
Make it harder: As you exhale, lift your head and shoulders off
the floor as you press thighs and palms together. Lower upper body back down
to the floor as you inhale.
Resisted Single-Leg Stretch
This Pilates-inspired move uses the same pressing action as the static
press to deepen the engagement of your abdominals. The weight of your
extended leg makes it more challenging.
How to:
- Lie on back and bend both knees into your chest, feet flexed.
- Interlace fingers on top of right thigh and extend left leg out parallel to the floor.
- Lift head and shoulders off the floor, curling up over the top of rib cage and looking at legs.
- Press palms against right thigh while tipping pelvis to bring right knee in toward chest (your hands should add resistance to your leg).
- Switch legs and press palms against the left thigh as right leg extends parallel to the floor.
- That’s 1 rep.
- Do up to 3 sets of 10 repetitions in a row.
Make it harder: Keep both legs straight, pressing against the
top of thigh as one leg pulls in, and then perform a scissoring action to
switch sides.
U-Boat
This may be a small movement, but it works your lower abdominals in a big
way!
How to:
- Sit with knees bent, feet flat on the ground.
- Lean back to prop upper body up on elbows (your back should remain lifted), palms facing down.
- Brace abs in tight and lift legs into a 90-degree angle (knees should be touching), toes pointed.
- Slowly bring legs over to the left (both hips should remain on the ground).
- Keeping the 90-degree angle with legs, lower legs and then lift them up to the right, as if you were tracing a letter “U” with your knees.
- That’s 1 rep.
- Do 20 reps total, alternating sides each time.
Make it harder: The longer the lever, the harder this gets, so
if you want more of a challenge, try extending your legs out farther (even
straightening them completely).
Reverse Plank Hover
This is another move that’s much harder than it looks. You’ll engage your
abs and just about every other muscle in your body!
How to:
- Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward.
- Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor.
- Bend your knees slightly, keeping your heels on the ground.
- Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders.
- Hold for 1 count.
- Bend your knees and return hips under your shoulders to gently lower to the floor.
- That’s one rep.
- Repeat up to 3 sets of 10 reps.
Make it harder: Instead of lowering your hips back down to the
ground in between reps, try to keep them lifted off the floor the entire
set.
Crisscross Lift and Switch
This two-for-one Pilates move is a great lower abs exercise—but definitely
works your entire core.
How to:
- Lie on back with arms at sides.
- Extend both legs straight up to the ceiling, crossing right leg over left, toes pointed.
- Brace abs in tight, inhale, and lower legs about 45 degrees.
- As you exhale, bring legs back into body and lift legs overhead on an angle, lifting hips and back off the floor, pressing down with arms for support.
- Pause for 1 count, and then slowly roll through spine to lower hips and bring legs back to the starting position.
- That’s 1 rep.
- Do up to 3 sets of 10 repetitions.
Make it easier: This move is tough, so if you can’t lift your
hips all the way off the floor, take your time to get stronger before
attempting. Start by practising drawing your legs up and over, and see if
you can lift just a few inches off the mat and then immediately lower.
Make sure you follow this workout, share it with your friends and check
out the results. Come back and let me know how it went!
