Best Exercises for Your Lower Abs

Best Exercises for Your Lower Abs

The Best Exercises for Your Lower Abs

If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. 

 

The Workout

Perform each exercise for 30 seconds with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.

1. Heel Tap

Lie faceup, hands under your butt, knees bent, feet lifted into table top position. Slowly lower your flexed feet forward until your heels barely touch the ground. Squeeze your abdominals to help raise your feet back up to table top.

2. Mountain Climber

From a high plank position, with your body straight and hips level, lift right foot and draw right knee to chest between your hands. As you return right leg to plank, lift left foot and draw left knee to chest between your hands. Continue to alternate as quickly as possible, keeping your core tight and without hiking your hips.

3. Scissor

Lie faceup, hands behind your head, lifting head and shoulders off the floor. Using your abdominals, lift legs slightly off the ground and scissor kick, alternating one up and one down. Focus on not straining your neck or jutting your chin forward.

4. Slider Pike

You’ll need sliders or towels to pull off this move.

Start in high plank position with both feet on sliders. Squeeze low abs and pull feet toward your hands, lifting your hips toward the ceiling into a pike position. Slowly push feet out to lower into starting position.

Make it easier: Perform sliding mountain climbers, moving one leg forward at a time.

5. Straight Leg Raise

From a faceup position on the floor, place hands under your low back and brace your core. Lift straight legs slowly off the ground, bringing them to 90-degrees, then slowly lower them back to the ground. If you have any pain in your lower back, do not do this move.

Pull-Up Bar Variation
If you’re prone to low back pain or have access to a pull-up bar, try this variation instead. Holding a pull-up bar, brace your core and lift your legs off the ground to hip height. Beginners can bend their knees, or you can keep your legs straight (hinging only a the hip) for more of a challenge. Slowly lower the legs to start position.

6. Cross Body Climber

From a high plank position with your body straight, hips level, and core braced, lift right leg and draw right knee toward left elbow. As you return right leg to plank, lift left leg and draw left knee toward right elbow. Continue to alternate.

7. Slider Knee Tuck

You’ll need sliders or towels for this move.

From a high plank position with both feet on sliders, brace core and pull both feet in toward your chest. Focus on not letting your shoulders hunch and not allowing your upper body to lean forward too much. Push feet back to return to high plank starting position.

Stability Ball Variation
If you have a stability ball handy, try this variation instead: Start in plank position with feet on a stability ball. Keeping core engaged, draw both knees in toward your chest, then slowly extend legs back out to starting position.

8. Rolling Plank

Start in low plank position on forearms. Hold for 10 seconds, then roll on to your right elbow, stacking feet, and hold side plank for 10 seconds, engaging your obliques. Roll back through center and over to the left elbow, stacking feet, and hold 10 seconds. Continue to alternate, keeping core engaged and not letting your hips drop.

 

 

4 thoughts on “Best Exercises for Your Lower Abs

  1. Yes! This is a great idea and a great use of Twitter and I will definitely take part!I got so sad when reading some of the messages to him – it would be great to get this happening. Let#;8217&s do it!

  2. 58dScommettiamo che tra poco questo sito chiude i battenti?Poi mi fai sapere chi è disabile.Tengo a precisare che ironizzare non è un problema, su nessun argomento. Il problema è come lo si fa, e questo articolo fa pietà.Ah, a proposito, lezione di italiano da parte di un disabile:si scrive psicofarmaci, non pioHcfarmasi.Auguri.cot debate. What do you think? 6  324

  3. I just started reading your blog and love it! I made the breakfast cookie cereal for breakfast this morning and it was a.gnz.iam! 4 of my best friends and I went to Scottsdale last weekend and hiked Camelback & went to True Foods! We also tried the vegetable crudite & sweet potato hash- everything was so good! I wish Dallas had True Foods!!

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