For many individuals, their abs are often the most challenging to work on. Iif you’re among those who want to do away with flabby abs, here are some workouts that will help you target your lower abs.
Lower Ab Workouts to Try
Hanging Leg Lifts
If you have a pull-up bar at home, you can use it to perform hanging leg lifts. This workout will allow your back and your shoulder area to remain active as you swing your legs. As you bend your knees and try to pull them towards your armpits, you effectively target your lower abs. Try to pause for a second when you’re at the top movement. Ensure to maintain control of your legs when lowering them. This helps to keep your lower abs engaged. If the movement is tricky at first, you can apply variations by doing a bent knee instead. Try to do 15 repetitions for three sets.
An elbow plank is a pretty straightforward workout that also helps you target your abs. In this workout, you need to make sure that you can keep your body in a straight line from the shoulders to the ankles while using the elbow and toes as anchors. It’s great for beginners who want to go for a workout with minimal movement but gives a major impact. Another great thing about planks is that it’s easy to scale up with this movement. You can start doing 20-second planks and gradually increase by 10 seconds until you reach your maximum capacity. The key to achieving the benefits of this move is to keep the core engaged while maintaining the straight line.
Mountain climbers is another workout that does not require any equipment to do. From a straight arm press-up position, you bring your knees towards your elbows as if you are running. The key is to focus on working up your ab muscles throughout the movement. Not only does it help you protect your spine, but it also helps you to work on your lower abs. Aside from building your V-lines, mountain climbers are also great for burning calories as they will make your heart pumping throughout the workout. You can start slow and gradually increase the intensity until you feel comfortable doing them. The important thing is to try to challenge yourself every workout.
In reverse crunches, the focus is entirely on your lower abs since you’re going to pull up your lower legs towards your body. You can vary your workout by adding a stability ball in between your legs. This variation will force your lower ab muscles to work doubly hard to hold the ball in place. Reverse crunches are also great for maintaining your posture. Try to do two to three sets with 10 to 15 repetitions each.
Bird dogs offer tons of benefits. Not only does it help you strengthen your balance and stability, but they’re also great for working on your lower abs. Much like dead bugs, this workout will have you move your opposite extremities in tandem. Since you have to be on all fours, you also have to use your core to keep you in place. When doing bird dogs, you can engage your abs even more if you add a crunch when you bring your leg back from an extended position.
These are just some of the workouts that will help you target your lower abs. Remember, however, that workouts are only half the job. You have to make sure that you’re eating a proper diet to prevent bloated abs and improve your overall health.
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