Forget crunches – with this lower abs workout you will feel the burn in your core.
Use this abs workout four or five times a week, combine it with cardio and sensible eating and you will get a more toned and slender stomach in six weeks.
Note: when performing lower abs exercises, technique is important:
- Back must be pressed to the floor;
- Engage your abs to avoid lower back injuries;
- Control the motion using your core not legs or back.
Do each exercise for 30 seconds.
1. Leg Raise
- Lay down on the ground with your body in a straight line. Keep your arms by your sides or under your glutes to avoid back arching.
- Lift your feet off the ground, and extend your straight legs up to the sky.
- Slowly lower both legs down at 45 degrees, keeping them as straight as possible.
- Don’t let lower back coming off the ground. This is the point when you have to start raising legs up again.
Modification: To make Leg Raises more intensive, use ankle weights onto your feet.
2. Reverse Crunches
- Lay down on the ground with your body in a straight line. Keep your arms by your sides or behind your head.
- Lift legs and bend knees to 90 degrees.
- Pull knees in toward chest and hold for 2 seconds. Slowly lower legs back to starting position.
Note: Avoid swinging your legs up. Lift your legs controlled, using your abs.
3. Medicine Ball Sit-ups
If you have problems with back, be careful when doing this exercise. If you feel pain avoid it or substitute with some other.
- Lay down on the ground with your body in a straight line holding a medicine ball with both hands above your head.
- Lift legs and bend knees to 90 degrees.
- Raise your torso into a sit-up position simultaneously bringing a medicine ball over your knees.
- Pause, then slowly lower back down to starting position.
Note: Squeeze abs in a sit-up position for a few seconds. Control the motion using your core when raising your torso.
4. Air Bike
- Lay down on the ground with your body in a straight line. Keep your arms by your sides, elbows bent at 90 degrees.
- When raising up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back.
- Lower your body back and repeat on the right.
5. Mountain Climber Twist
- Start in a plank position, legs extended and hands directly under your shoulders.
- Bend your left leg and bring your knee toward your right arm.
- Move your left leg back to the starting position and your right knee toward your left arm.
Note: stabilize your abdominal muscles and straighten your back.
6. Suitcase Crunch
This exercise can be performed with or without a ball. Use a ball engage not just lower abs but inner thighs.
- Lay down on the ground with your body in a straight line. Keep your arms behind your head.
- Lift legs and bend knees to 90 degrees.
- Simultaneously lift your hips and your head and shoulders a few inches off the floor, making a crunch.
- Hold for a few seconds and get back to a starting position.
Note: Raise using your abs. Don’t bring elbows together, keep them parallel to the ground. Avoid making pressure on your neck.
7. Scissors
- Lie on your back with your arms on the floor by your sides, legs straight at a height you can hold without arching your back.
- Take your left leg over your right so they cross, pull them apart again, then bring your right leg over your left to complete one rep.
Repeat this abs workout 2-3 times with little to no rest between the exercises. Remember to control every motion feeling the burn in the abs.
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