10 BEST LOWER AB EXERCISES EVER…
If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that.
“In order to lose weight and show muscle definition, you need to train the whole body,” says Amanda Butler, certified trainer and instructor at The Fhitting Room in New York City. “[You need] to expend calories—and pair that with a well-balanced diet.” Maybe you’ve heard the best abs are made in the kitchen?
But that’s not a pass to skip those crunches and planks. “It is important to train the core because that is your center for balance,” Butler says. “Plus, a strong core can help reduce back pain.”
Not sure exactly how to hit those lower belly muscles? You’re not alone. “Lower abs are very difficult to strengthen because that is where our body stores most of its excess fat,” says Butler. “And for women, the hormone estrogen naturally wants to hold onto fat in this area.”
Perform each exercise for 30 seconds with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.
1. Heel Tap
Lie faceup, hands under your butt, knees bent, feet lifted into table top position. Slowly lower your flexed feet forward until your heels barely touch the ground. Squeeze your abdominals to help raise your feet back up to table top.
2. Mountain Climber
From a high plank position, with your body straight and hips level, lift right foot and draw right knee to chest between your hands. As you return right leg to plank, lift left foot and draw left knee to chest between your hands. Continue to alternate as quickly as possible, keeping your core tight and without hiking your hips.
Lie faceup, hands behind your head, lifting head and shoulders off the floor. Using your abdominals, lift legs slightly off the ground and scissor kick, alternating one up and one down. Focus on not straining your neck or jutting your chin forward.
4. Slider Pike
You’ll need sliders or towels to pull off this move.
Start in high plank position with both feet on sliders. Squeeze low abs and pull feet toward your hands, lifting your hips toward the ceiling into a pike position. Slowly push feet out to lower into starting position.
Make it easier: Perform sliding mountain climbers, moving one leg forward at a time.