There’s one group of muscles you may feel as if isn’t worked enough and this is your abs. It may feel as if especially your lower abs are unaffected by exercise no matter how much of it is done. There is a good reason why this is the case.
According to certified, New York-based trainers, losing weight and acquiring muscular definition requires rigorous training of the entire body. Furthermore, a balanced diet needs to be practiced as well.
You may have heard the popular saying that “abs are made in the kitchen”. While this is true, that does not mean ab exercises are unrequired. In fact, the core is the center of balance for your body and, therefore, requires training. Furthermore, a strong core reduces the amount of strain put on your back and, therefore, contributes to a reduction in back pain.
Even with all this information, you may be unsure exactly how to target your lower back. The truth is you are not the first to struggle with this issue.
Most Personal Trainers state that the reason lower abs are so hard to work on is that it is the site at which the body stores excess fat in the highest quantities. Furthermore, women have it even more difficult as estrogen, their main hormone, promotes said fat storage in the area.
While this all sounds scary, there is no need to worry, however, there are numerous exercises that are very effective at ridding you of the lower ab body fat problem. Luckily, you don’t need to do any research to find these on your own as Amanda has shared the best ones. Note that to avoid sweat build-up causing uncontrollable sliding during your workout, it is recommended to use either sliders or a towel for three of the exercises. This one isn’t for the faint of heart so prepare to be unable to do basic things such as laughing when it’s over.
The Workout
For each of the exercises below, perform them for 30 seconds. You are then allowed only 10 seconds of rest after each. The entire circuit must be done a total of at least one, but no more than three times.
1. Heel Tap
Lay on your back with your hands under your glutes for stabilizing. Start with your calves in a parallel position to the floor. With your feet flexed, lower them until your heels are only lightly contacting the ground. Return to the starting position by squeezing your core to allow your feet to go back to the starting position.
2. Mountain Climbers
Start in a plank position with your arms fully extended as if you are about to do some push-ups. With as little hip movement as possible, move your left knee to your chest. Try to get as close to between your hands as possible. Return to the starting position and do the same on the right. Repeat this as quickly as possible while alternating on each side.
3. The Scissor
Lay on your back with your hands behind your head. Lift your shoulders of the ground and keep your core tight. Using the strength of your abs, lift your legs off the ground only slightly. From there, raise one leg using your core while the other remains slightly above the ground. Switch the position of your legs. Repeat this while ensuring that your neck is not being strained.
4. Slider Pike
Ensure you have a towel or sliders before beginning this exercise.
Start by getting in a plank position with your arms fully extended. If using sliders, put both feet on them. Using your core, slide both your feet towards your hands without bending the knees. This places you in a pike position with your hips pointing towards the ceiling. Return them to the starting position. You may reduce the difficulty of this move by moving one leg at a time instead of both.
5. Straight Leg Raise
Lay on your back and support yourself by placing your hands under your lower back. Slowly lift your legs of the ground together with no bend at the knees until your body forms a 90-degree angle. You must use your core to support this movement. Slowly return your legs to a position slightly above the ground and repeat. Avoid this one if you experience back pain.
Should you have a history of back pain or have a pullup bar, you may do an alternate variation. Hold on to a pullup bar. Tighten your core and begin to lift your legs off the ground with no bend at the knees (you may bend them as a beginner). Return your legs to the starting position and repeat.
6. Cross Body Climber
Begin by getting in a plank position with your arms fully outstretched. Ensure your core is tight and your hips are level. Move your left knee towards your right elbow. While return the knee to the starting position, move the right knee towards the left elbow. Repeat this movement.
7. Slider Knee Tuck
Get your towel or sliders ready for this one.
Begin in a plank position with your arms fully extended. Place your feet on your sliders. Tighten your core and bring both feet towards your chest with a bend in the knees. Do not lean forward too much or allow your shoulders to hunch. Return to the starting position and repeat.
If you have an exercise ball, try doing this with your feet on the ball instead.
8. Rolling Plank
Start in a traditional forearm plank position. Shift onto your left elbow with your feet stacked and hold this side plank for 10 seconds. Return to the starting position then do the other side and continue to alternate.
9. Roll Up
Lay on your back with your legs extended and your arms overhead. Take a deep breath. As you exhale, use your core to move into a sitting position with while lifting your arms. Return to the starting position and repeat.
10. Jackknife
Lay on your back with your feet together and legs extended. Extend your arms overhead. Take a deep breath. Squeeze your core as you exhale and raise your left arm and right leg, allowing them to touch. Inhale and return to the starting position. Repeat this for 15 seconds. Do the same with your right arm and left leg.
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