Fitness

The 11 Best Lower Abs Exercises To Add To Your Routine ASAP

Crunches and situps are great for building a strong middle, but it’s easy to neglect your lower abs. While there’s no such thing as “spot training” to make those lower abs pop, it’s important to target all the muscles in your core—lower abs included—for a truly strong centre.

“Working your lower abdominals will help stabilize your core and improve your balance,” says Flywheel instructor and founder of Healthy Hustle Emily Fayette. Try some of her favourite lower abs moves to build a strong and stable centre.

Time: 10 minutes

Equipment: Dumbbell (optional)

Good for: Lower Abs

Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.

1. Flutter Kick

How to: Lie on your back with your hands by your side. Straighten your legs and extend them at 45-degree angle. In a steady movement, lift them up and down at opposite times. Complete for 50 seconds, followed by 10 seconds of rest.

READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs

2. Frog Crunch

How to: Lie on your back with your arms extended at your sides. Bring your feet into a table-top position, with your heels pressed together. Extend your legs out, keeping your heels close together. Then bring them back to start. Complete for 50 seconds, followed by 10 seconds of rest.

3. Lying Crunch

How to: Lie on the ground with your feet extended. Bend your arms and place your hands behind your head. Keeping your back pressed to the ground, lift your upper body as high as you can, then lower back down. Complete for 50 seconds, followed by 10 seconds of rest.

4. Mountain Climber

How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles, core and glutes engaged. Without changing the arch in your lower back, raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. Complete for 50 seconds, followed by 10 seconds of rest.

READ MORE: How To Do A Side Plank Flawlessly

5. Scissor Kick

How to: Lie or your back with your arms at your sides. Lift your legs to a 45-degree angle with the ground. Keeping your legs straight, cross one leg over the other, then immediately switch leg positions. Complete for 50 seconds, followed by 10 seconds of rest.

6. Side To Side Tap

How to: Lie on your back with your arms at your sides. Lift your legs to a 45-degree angle with the ground. Keeping your legs straight, raise your right leg and bring it to the right side of your body. Pause for a moment, then return to centre. Repeat on the other side. Continue alternating for 50 seconds, followed by 10 seconds of rest.

7. Standing Knee Drive

How to: Get in a standing position, with your right foot placed a couple of feet behind your other foot. Raise your arms into the air. Bend your back knee and drive it forward, so your thigh is perpendicular to your body. At the same time, bring your arms down, clench your firsts, and stop once they reach your knee. Continue for 50 seconds, followed by 10 seconds of rest. Repeat on the other side.

8. Toe Touch

How to: Lie on your back, with your hands behind your head, legs straight in the air. Lift your arms and try to touch your toes, lifting your chest off the ground as much as you can. Continue for 50 seconds, followed by 10 seconds of rest.

9. Bird Dog

How to: Start on all fours, with your hands directly under your shoulders. Draw your stomach in, then raise your opposite arm and one leg, until they’re both extended straight out. Keeping your spine aligned, bring your elbow to your knee. Continue for 50 seconds, followed by 10 seconds of rest. Repeat on the other side.

READ MORE: The Medicine Ball Abs Workout That Will Light Your Core On Fire

10. Bicycle Crunch

How to: Lie flat on the floor with your lower back pressed into your mat. Interlace your fingers and place behind your head. Float your legs up to a tabletop position. Lift your head and shoulder blades off of the ground. Straighten your right leg long while turning the upper body left. Bring your right elbow towards your left knee. Switch and repeat on the other side. Continue for 50 seconds, followed by 10 seconds of rest.

11. Standing Russian Twist

How to: Start in a standing position, with a single dumbbell held between both hands. Lift your right leg up, so it forms a 90-degree angle. Keeping your lower body still, twist your body to the left. Then twist to the right. Continue for 50 seconds, followed by 10 seconds of rest.

This article was originally published on www.womenshealthmag.com

READ MORE ON: Abs Core Workouts Fitness Workouts

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