Getting tight and toned lower abs is definitely considered by many, the ultimate fitness goal since it’s one of the hardest to achieve. Experts suggest that to show muscle definition in that area, you have to combine a well-balanced diet with the right workout to burn calories. It is vital to train the core since it is your foundation, plus, having a strong core helps in other areas, including reducing back pain. Don’t get discouraged if it’s difficult to strengthen your lower abs at first, especially for women, since that is where the body stores excess fat.
By doing these 5 lower ab exercises frequently, you’ll begin to feel the burn and see results! Stayed focused. Stay determined. You can achieve anything, even the best abs on the beach with the right dedication and willpower!
1. Pulse Up
For pulse-ups, you need to tuck your hands under the tailbone and lie on your back. Then raise and point your legs straight towards the ceiling. Make sure to flex those glutes and pull the navel in by lifting your hips a few inches and then down. Repeat this action to pulse the legs to the ceiling. Try to do as many as you can for 60 seconds, then repeat 3 times.
Want a greater challenge? Hold the position at the peak of contraction for longer or put on ankle weights!
2. Leg Raises
Lay on the mat with your legs straight and then lift them up towards the ceiling using only the hips and abdominals. Keep your legs straight as you lower them and stop a few inches above the floor, and repeat. You can also place your hands under your tailbone for support. Aim to do 3 sets of 30.
PRO TIP- use an exercise ball or ankle weights to add resistance and optimize your workout!
3. Exercise Ball (AKA Swiss Ball) with Pike
This is one of the most advanced and challenging lower ab workouts on the list, so don’t get discouraged if you don’t get it at first! Remember, practice makes perfect…and better abs!
Get into the push-up position but with your feet balanced on the Swiss ball. Your body should be steady in the plank position with your legs straight while you push your hips to the ceiling. Keep the back flat as you pike the body into a V shape. Try to do 3 reps of 20 with a 30 – 60 second rest in between.
4. Scissor kicks
There’s a lot of flexibility and ways to challenge yourself physically with this workout so it’s excellent for beginners and those advanced!
Lay on your back with your arms to your side. Raise your legs up to a 90 degree angle. From here you can dabble around with making big scissor motions (rotating between left and right leg) or smaller motions. Some may choose to bring one foot all the way to the ground with one foot raised and alternating…or doing smaller scissors motions where each leg only moves a few inches.
You can also play around with the angle, slowly lowering your abs as you continue to scissor kick, with your left and right leg until you make it to the floor, the scissor your legs back to the top at 90 degrees and repeat!
This workout is a bit different from the rest on the list, as the focus is not on repetitions, rather on the amount of time you can hold the position.
To begin, sit up straight with your legs together, so your body form the side looks like a 90 degree angle. Next, slowly raise your legs in the air while simultaneously leaning your back to a lower angle. Once your body is a V-formation, stay there.
Try to hold the pose for 30 seconds. If you want a greater challenge, try for 2 minutes! You can also slowly pulse your arms down and do tiny crunches while in the pose to feel an extra burn.