There are many reasons why you might want to get in a lower-ab workout, no matter where you’re located. You may want to stick to your routine while traveling, afraid that if you miss a few days, it will be too hard to get back on track.
You might not have a current gym membership or simply prefer working out your obliques and hip flexors at home over anyplace else. No matter the reason, what matters is the fact that you can do these lower ab workouts, straight from the experts, from anywhere.
Why Lower Ab Exercises Are Important
Sure, everyone wants a rock-solid lower back, chiseled glutes, and a six-pack to be proud of, but even if you haven’t managed to get defined abs through a healthy diet and exercise routine, there are plenty of other reasons to workout your lower abs. The rectus abdominis muscle plays a crucial role in keeping you upright, as this is an important part of your core.
Once they are well developed, if not yet defined and visible as part of that fabled six-pack, they help prevent injuries, assist you in lifting heavy things, and more. These reasons, among others, are why you want to get in that lower ab workout and build your core strength.
The Best Lower Ab Exercises
There are plenty of options when it comes to putting together a lower ab workout, and all of them can be done with a simple yoga mat placed on the floor. You don’t need anything else! Plus, many of these exercises involve the use of the legs, as well as the midsection, due to the fact that the lower abdominal muscles are located so far down on the body (below the rib cage) and consist of one single large muscle, that proper leg movements play an effect on their development as well.
Are you ready to peruse these lower ab workouts and pick your favorites to add to your repertoire? Read on!
1. The Bicycle Crunch
The stomach crunch is more of a traditional crunch with a little flair thrown in, designed to exercise all of your ab muscles including the lower ones, this movement is very effective. Start by laying flat on your back with your knees up and feet flat on the floor.
After getting into the starting position, place your hands behind your head with your elbows facing outward. In one smooth movement, lift your left knee up so that it’s over your abdomen, and at the same time, lift your upper body and right elbow, moving over the body and twisting it slightly in the direction of your raised leg until your elbow meets your knee. Then, relax and repeat on the other side. As you begin to do these a little quicker, they’ll start to look like you’re riding a bike, only on the floor.
2. Planks
Planks are popular, as they’re easy to do, and they exercise a lot of muscles at once, including your entire core. Start by placing your body flat on a mat, facedown. Raise your body so that your hands are located under your shoulders and are flat on the mat. Straighten your elbows and keep your toes on the mat with them pointed under your body. Suck in your chest so that you can feel your belly button pulling towards your low back. Your entire body should be a perfectly straight line, with your head out and not pointed upwards or downwards.
It will look like you’re doing a push-up, but without the constant up and down motion. Hold the plank position for a number of seconds (between 15 and 20 is good for beginners) and then relax before repeating the motion again.
3. The Superman
The Superman is an interesting exercise that makes it look as though you’re flying through the air like the comic book hero. It’s often used by personal trainers to strengthen a client’s upper body. Lay flat on a yoga mat with your arms outstretched in front of you and your legs straight, toes pointed outwards. Then, raise your upper body so that your arms are up in the air, as is your head (keep it aligned with your arms) and your upper trunk.
At the same time, raise your legs in the air, keeping your toes pointed. Your body will form a slight u-shape, with your lower core still on the mat. Hold the position for around 10 seconds before relaxing and doing it again. Several reps will be enough to give your core muscles a good stretch and workout at once.
4. Elevated Leg Lifts
This one is fairly easy to execute, although it does require the use of your muscles in order to hold the position. Lay flat on your back on a mat, keeping your body straight. Point your toes outward. Then, raise your lower legs, keeping your rear end and the rest of your upper body flat on the mat. Your knees should be straight; doing the exercise with your knees bent can limit your muscle gains.
Hold the position for as long as you can. Then, lower your feet back down, rest for ten seconds, and lift your legs once again. While you may not be able to lift your feet very high off of the floor at first, over time, the muscles will strengthen and you’ll be able to get them higher.
5. The Mountain Climber
Mountain climbers are a fun exercise to add to your workout routine, because from the side, it looks like you’re climbing a mountain, only you’re on the floor, moving horizontally. You start this exercise in a plank position, with your hands on the mat shoulder-width apart, your back straight, and your toes tucked under your body, with your knees straight and straight legs.
Then, while keeping your hands stationary, you move your right leg up to your chest, bending the knee and keeping your core and hips tight. Then, move the leg back down and repeat with the left leg. As you begin to speed up a bit (within reason, of course), you’ll look as though you’re climbing a mountain.
This exercise is excellent cardio, which is why many people use it as part of their weight-loss routines. With proper form and enough repetitions, you can easily burn plenty of calories while strengthening your lower and upper abs.
6. The Leg Raise
This exercise is a little like the elevated leg lifts, only with one important difference — how high you lift your legs. It starts off in the same way, with your back flat on the mat and your legs straight out in front of you with your toes pointed. However, instead of keeping your rear on the mat and only lifting your legs a little bit, you want to move your entire lower body, like a sit-up in reverse.
Keep your legs together and knees straight, and then lift with your lower ab muscles so that your legs, rear, and lower abs move upwards, off of the mat. As you can imagine, this is a bit of a “pro” move, so you’ll need to strengthen your muscles a bit first and work your way up this one.
7. The Firefighter
Unlike the other core exercises described here, this one takes place standing up. Start by standing up straight, with your feet shoulder-width apart. Your arms should be down at your sides. Then, push your left leg up, bending at the knee, so that your knee ends up at the same height as your waist. At the same time, push your right arm forward, bending your elbow at a 90-degree angle. Repeat on the other side, and then continue to do several reps of 10.
8. Rolling Planks
A rolling plank starts off in the plank position, with your toes tucked under and your hands on the floor shoulder-width apart. Only instead of staying in that position, you roll to one side so that your entire body is resting on the side of your foot and the elbow of your left arm. Your body should remain as straight as possible the entire time. Then, return to the center and repeat on the right side.
9. Cross Mountain Climbers
This exercise is a version of the mountain climber, with a literal twist. You start out in the standard mountain climber position, only instead of moving your knees simply forward with your toes touching the floor, you actually cross them in front of your body. Your right knee should end up on the left side of your body, and vice versa for the left. By adding in the cross or twist, you’re working out a different section of the lower ab muscles.
Lower Ab Workouts for a Strong Core
There are many different core workouts, and all of them can be done at home, or just about anywhere, as long as you have an exercise mat that you use for yoga or pilates. In order to give your lower abs a good workout, you’ll need to choose some of these options and then mix and match them as you go along, in order to provide your muscles with the variety that they need in order to grow. We hope this guide from My Fit Foods has helped you.
Have questions about lower ab workouts? Contact us!
Sources:
6 Incredible Abs Exercises That You Can Do Anywhere | Self
5 Easy Standing Exercises for Abs That You Can Do Without Equipment | Real Simple