How To Add Best Lower Abs Exercises To Your Routine ASAP
There are endless ways to work your abs, but lower abs workouts and exercises are usually the hardest to come by. The upper abs and obliques tend to get all the love from many popular exercises, while the lower abs are notoriously harder to target.
It’s important to work all of your core muscles, including targeting the lower section of the rectus abdominis. If one portion of your core is weak, this can cause other areas to become overactive as they try take on more of the work, Your hips and lower back are particularly vulnerable to taking over, and ultimately becoming strained, especially if you spend a good part of your sitting down.
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.
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.
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.
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.
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.
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 center. Repeat on the other side. Continue alternating for 50 seconds, followed by 10 seconds of rest.
Standing Knee Drive
How to: Get in a standing position, with your right foot placed a couple 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.
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.
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.
- Lie face up with your arms extended toward the ceiling and your legs in a tabletop position knees bent 90 degrees and stacked over your hips. This is starting position.
- Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your left leg and your right arm.
- Lie face up with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground. This is the starting position.
- Point your toes, squeeze your thighs together, engage your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
- Keep your core engaged as you slowly lower to return to starting position.
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart or wider if that’s how you usually do push-ups, shoulders stacked above your wrists, legs extended, and core engaged.
- Engage your core and draw your right knee to your chest.
- Return to starting position and immediately draw your left knee to your chest.
- Continue to alternate, moving quickly.
- Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
- Lie faceup with your legs straight and arms extended overhead.
- Extend your right leg up so that it’s perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your shoulder blades off the floor. Lift your left leg off the floor a few inches.
- Switch legs, lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you.
- Continue switching your legs.
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart or wider if that’s how you usually do push-ups, shoulders stacked above your wrists, legs extended, feet together, and core engaged. This is starting position.
- Engage your abs and squeeze your quads to keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow.
- Jump your feet back to start, and then jump your feet forward and to the left, bringing your knees toward your left elbow.
- Jump your feet back together. This is 1 rep.
- Continue alternating sides. Start with a slow pace and focus on form. You can speed up the jumps as you get more comfortable with the movement.