The abs are probably the most popular part of the body that many of us want to work on. If you have any plans for a beach vacation, you’re probably thinking about what kind of exercises you should be doing to get your lower abs in shape.
The lower abs are probably one of the most challenging to tone and define. Besides exercise, a healthy diet with lots of veggies and fiber will contribute to attaining your lower ab goals.
5 Ways to Work Out Your Lower Abs
Whether you work on your core at home, or at the gym, in order for your workout to be effective, you need to work through the burn and challenge yourself to complete the exercise with a 100% commitment.
Say hello to good-looking abs by trying these 5 exercises on a regular basis:
1. Cross-Body Mountain Climbers
Put your whole body to work and get your heart rate up by doing cross-body mountain climbers.
Directions:
- Start in a high plank position with your feet hip-width distance apart and your shoulders stacked above your wrists. Make sure your body is in a straight line from your ankles to your shoulders.
- Starting with the right leg, bend your knee towards your left elbow and bring it back to starting position. Repeat this movement using your left knee to right elbow.
- You can go as fast or slow as you like. Perform the exercise for 30 seconds.
2. Bicycle Crunches
Bicycle crunches target upper and lower abs, and keep the core muscles engaged.
Directions:
- Start this exercise by lying on your back with your legs straight and hands behind your neck.
- Keeping the left leg straight, bend your right knee and twist your body to the left as you lift your chest, touching the left elbow to the right knee.
- Bring your elbow and knee back to starting position and repeat on the opposite side.
- You can go as fast or slow as you like. Perform the exercise for 30 seconds.
3. Plank Jacks
An effective exercise for back pain relief, plank jacks target the core muscles and get your heart rate up.
Directions:
- Start in a high plank position with your shoulders stacked above your wrists. Make sure your body is in a straight line from your ankles to your shoulders.
- Keeping your core tight, jump your feet out and in as fast or slow as you want to go.
- In order for this exercise to be effective, make sure you keep your hips in position and avoid them from swinging side-to-side.
4. Roll-Ups
Roll-ups keep your abdominal muscles engaged and develop core strength.
Directions:
- Start this position by lying down with your back flat, legs straight, and your arms beside your hips.
- Squeezing your legs and keeping your feet flexed, extend your arms outwards and slowly lift your whole body up and forward as you try to touch your forehead to your knees.
- Slowly move back to starting position.
- Repeat the exercise for 20 seconds.
5. Half Burpees
Burpees are an exercise that works out the whole body and burns a ton of calories.
Directions:
- Begin in a squatting position and bend down to place your palms on the ground.
- Kick your feet back to get into a high plank and, without pausing, jump them forward to land outside your hands.
- Lift your upper body to return to starting position and repeat the half burpee.
- Perform the exercise for 30 seconds.
Make sure to drink lots of water to stay hydrated and always consult your doctor if you can perform certain types of exercise, especially if you have any injuries.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
5 Exercises That Will Show Your Lower Belly Who’s Boss. (2017, April 14). Retrieved from https://www.womenshealthmag.com/fitness/lower-belly-exercises/slide/3
C. (2018, February 14). The 25 best exercises for your lower abs. Retrieved from https://www.mensjournal.com/health-fitness/25-best-exercises-your-lower-abs/ab-wheel-roll-out/
Tucker, A. (2017, September 25). 15 Lower Abs Exercises That Will Set Your Core on Fire. Retrieved from https://www.self.com/gallery/5-moves-thatll-set-those-lower-abs-on-fire
