Working out our abs is a top priority in our routines. While we do our sit-ups and planks, the hard-to-reach parts aka our lower abs are one of the most difficult to define and tone.
Having a strong set of abs does more than just make us look good, it also boosts our confidence, supports overall balance and improves our posture. When we want to target our lower abs, it’s important to work the entire core to boost overall fitness.
Lower abs are generally harder to tone and strengthen because our body ends up storing excess fat in this area. This doesn’t mean that all hope is lost — exercise has come to the rescue.
Top Exercises to Strengthen Lower Abs
If you’re ready to feel the burn and don’t mind feeling sore the next day, here are the most effective lower ab exercises you need to get started on, stat.
1. Mountain Climbers
Directions:
- Start in a high plank position with your shoulders stacked above your wrists and your hips in line with your shoulders.
- Explosively bring your right knee toward your right elbow and bring it back to the starting position. Repeat with the other leg.
- For an added challenge, twist to bring your opposite knee to the opposite elbow and continue to alternate sides.
- Perform mountain climbers for 10 reps on each side.
2. Scissor Kicks
Directions:
- Start by lying on your back with your legs extended out and bring your hands behind your head or underneath your hips.
- Lift your head and shoulders above the floor and, keeping your core tight and engaged, lift your legs to hover above the ground.
- Slowly start to alternate your legs to kick them up and down. Make sure to keep your chin forward.
- Perform scissor kicks for 60 seconds.
3. Bear Crawls
Directions:
- Get down to your hands and knees and lift your knees to hover a few inches above the ground.
- Move your right hand forward and step your left foot forward, keeping your knees hovering.
- Move your left hand forward and step your right foot forward.
- Continue these crawling movements forward and backward depending on the amount of space you have.
- Perform bear crawls for 10 reps.
4. Forearm Side Plank
Directions:
- From a high plank, get on your forearms and turn to any side. Place your forearm perpendicular to your mat and in line with your shoulder. Place your opposite arm on your hip.
- Stack your feet on top of each other and lift your hips above the ground to make your body in a straight diagonal line.
- Hold this pose for 30 seconds and switch sides to perform the side plank on the other side for 30 seconds.
5. Bicycle Crunches
Directions:
- Start by lying on your back and bring your feet to hover above the ground. Point and flex your toes to the front and place your hands behind your head, with your elbows wide. Lift your head and shoulder blades above your mat.
- Bring your right knee to your chest and turn to bring your left elbow to your right knee. Bring your knee and elbow back to starting position and repeat on the other side.
- Continue switching sides to perform 10 reps of bicycle crunches on each side.
The content of this Website 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:
Creveling, M. (2018, February 06). 7 Lower Ab Exercises for a Stronger Core. Retrieved from https://dailyburn.com/life/fitness/lower-ab-exercises-strong-core/
The Best Exercises for Your Lower Abs. (2018, April 10). Retrieved from https://greatist.com/move/best-exercises-lower-abs
