A good lower ab workout is what a lot of people are looking for. Most people have a tough time building up their lower abs. While there are a variety of exercises that target your lower stomach muscles, the quality of your workouts is key. Do slow repetitions, and focus on engaging your lower abs.
- Reverse Crunches
The reverse Crunches an extremely effective exercise. It works strongly on the abs. It helps to curl the hips off from the floor, to increase and stimulate the muscles of the lower abdomen.
Lie face up on the floor with your palms facing down. Bend your hips and knees 90 degrees.Raise your hips off the floor and crunch them inward. Pause, and then slowly lower your legs until your heels nearly touch the floor.
Hold your feet together. Your knees should move toward your chest. Your hips and lower back should raise up off the floor. Try starting with three to five sets of as many reps as you can, resting about a minute between sets.
2. Butterfly Crunch
Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles contracted, exhale and curl your chest up a few inches off the floor toward your legs. Lower to start. Repeat 10 times.
3. Front Plank
Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.
- Straight Leg Pulse Up
Lie face up with feet flexed in the air so body creates a 90-degree angle and arms are rested palms down at sides. Use core to pulse legs straight up towards ceiling, lifting butt off floor and pushing weight into hands. Think about stamping the bottom of your shoes on the ceiling and avoid using momentum to swing legs forward and up. Lower back to floor and repeat.
- Mountain Climbers
Start in a high plank position with your wrists directly below your shoulders. Draw one knee into your chest, keeping your spine straight, and then return to starting position. Repeat with the opposite leg, and then continue to alternate as quickly or as slowly as you want. The faster you go, the more of a cardio move it becomes.
