Lower ab workout – 6 moves to challenge yourself

For most of us ladies, our lower abs can be one of the toughest places to tone.  Seeing some definition takes serious hard work and consistency. This lower ab workout will challenge you and build core strength to help you create the great abs that you’re after.

You can do this workout at home, outside or at the gym. If you don’t have a chin-up bar available to you for the hanging leg raises, do them on a nearby playground at the park.

Tone your core with this lower ab workout:

Do each exercise for 30-45 seconds.

1. Hanging leg raises (advanced)

  1. Start by hanging from a chin-up bar with your arms shoulder width apart, and your legs down straight.
  2. Raise your legs out straight to 90 degrees at your torso.
  3. Then slowly lower them back down.
  4. Repeat without pause.

2. Leg raises (on a bench)

  1. Start by sitting on the edge of a bench, gripping the sides with both hands. With your back straight, lean slightly backwards to 45 degrees.
  2. Bend your knees up to your chest then bring your heels down towards the floor.
  3. Repeat the movement without pause.

3. Jack knife sit ups

  1. Start by lying down on a mat with your legs straight, feet together and arms extended straight above your head on the floor.
  2. Simultaneously lift both of your legs and your arms and upper body up and towards the center of your body. Let your toes and fingertips touch.
  3. Lower back down to the ground, and repeat.

4. V-ups

  1. Start by lying flat on the mat, face up, with your arms stretched up past your head.
  2. At the same time, lift your arms and upper body down towards your torso, and bring your legs up straight and back towards your torso.
  3. Lower back down to the mat.
  4. Repeat without pause.

5. Reverse crunches

  1. Lying with your back on a bench, lift your legs to 90 degrees bending at the knees with your feet crossed. Hold the bench on both sides with your hands on the outside of your head.
  2. Curl your lower back up off the bench lifting your knees up and over towards your chest.
  3. Slowly lower your back and legs down to starting position.
  4. Repeat without pause.

6. Leg raise with hold (on ground)

  1. Start by lying on the floor with your hands under your lower back. With your legs extended out straight and a slight bend in your knees, lift your heels slightly off the floor.
  2. Raise your legs to 90 degrees, hold at the top and lower them back down. Keep your heels from touching the floor.
  3. Repeat without pause.

7. Scissor kicks

  1. Starting by lying out flat on the floor, with your hands by your sides and your legs extended out straight. Lift your heels a few inches off the ground maintaining a slight bend at the knees.
  2. In an continuous scissor motion, lift one leg up straight then lower it back down to starting position, followed by the other leg. Be sure to keep your heels from touching the floor as you lower each leg.
  3. Continue alternating legs without pause.

8. Flutter kicks

  1. Starting by lying out flat on the floor, with your hands by your sides and your legs extended out straight. Lift your heels a few inches off the ground maintaining a slight bend at the knees.
  2. In small scissor-like motions, kick your legs up and down alternating each side, like you would if you were swimming. Make sure to keep your abdominals tight throughout.
  3. Repeat in a continuous motion.

 

Love your #innerbabe

This lower ab workout is great for helping to tone your muscles. But don’t forget, great abs are not just a product of working out. You have to align your body goals with the way that you move, eat, drink and live. That means working out regularly both strength based training like this lower ab workout, and cardio as well. You have to eat clean nutritious food, and stay consistent with making healthy food choices. And you need to drink plenty of water, and reduce your stress levels.

What is your favourite lower ab workout? Share your favourite moves with us in the comments below.

 

 

2017-05-03T11:04:13+00:00 May 3rd, 2017|Move|