best lower ab workout at home

Yes, doing 5-10 minutes of light cardio makes a good warm-up, but doing a full cardio workout before you lift weights will. Best Lower Ab Exercises You Can Do At Home ·: Do ten elevators during every commercial break of your favorite TV show this evening. ·: Work up. “Work your abs with good core training (flex, twist and raise) and then Exhale as you lower your legs in a controlled movement until.

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Mirror mirror on the wall, can I get rid of the lower belly flab at all?

Whether it is your long-hour desk job, hormonal issues, and/or poor lifestyle – getting rid of lower belly pooch can be quite challenging. According to Harvard Health, lower belly flab leads to cardiovascular diseases, insulin resistance, and high blood pressure (1). Plus, it ruins your OOTD! So, it makes no sense to carry that extra baggage (as if we have less!) (figuratively speaking). Give this post a read to know the 12 effective 15-minute lower ab workouts to build best lower ab workout at home toned and strong core. Swipe up!

Best Strategy To Tone Your Lower Abs

Before we begin with the exercises, you must keep the following points in mind:

  • Do these exercises every alternate day.
  • Start with lower sets and reps.
  • Focus on correct posture and engage your core muscles while doing these exercises.
  • Eat healthily. Avoid all fried, sugary, and high-sodium foods.
  • Do only stretching exercises on Fridays and Sundays.
  • Stop worrying and start doing.

Now, let’s get down to business.

12 Effective Lower Ab Workouts For Women

Warm-up

Don’t ignore warm-up. Here’s what you should do before you start any exercise:

  • Neck tilts (clockwise and anticlockwise) – 1 set of 10 reps
  • Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Side lunges (right and left) – 1 set of 10 reps
  • Plie squat – 30-second hold
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Jumping jacks – 1 set of 10 reps

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Take 30 seconds rest and then start with the following exercises.

1. Leg Raises

Target – Lower abs, upper abs, lower back, and glutes.

How To Do
  1. Lie down on a mat. Keep your legs close to each other, hands under your buttocks, and palms flat on the floor.
  2. Raise both your legs so that they are at 90 degrees with your upper body. Engage your core. This is your starting position.
  3. Inhale and lower both the legs slowly.
  4. Just when your heels are about the touch the floor, exhale and raise them back to the starting position.
Sets And Reps

2 sets of 7 reps

Variation: You can bend your knees a little if keeping the legs straight puts too much strain on your knees or lower back.

2. Alternate Heel Drops

Target – Lower abs, quads, hamstrings, adductors, and glutes.

How To Do
  1. Lie down on a mat. Keep your legs close to each other, hands by your side, and palms flat on the floor. Look up at the ceiling and engage your core. This is the starting position.
  2. Lift both your legs so that they are at 90 degrees with your upper body.
  3. Inhale and drop your right leg down.
  4. Just before it touches the floor, exhale and best lower ab workout at home it back to the starting position.
  5. Inhale and drop your left leg down.
  6. Exhale and lift your left leg back.
Sets And Reps

2 sets of 20 reps

3. Flutter Kicks

Target – Abs, hamstrings, quads, and glutes.

How To Do
  1. Lie down on a mat, put your palms flat on the floor, right under your buttocks or on top of your lower abdomen. Raise both your legs at 20-30 degrees from the floor. Engage your core. This is the starting position.
  2. Keep breathing in and out and alternately drop your legs down and bring them back up to the starting position.
Sets And Reps

2 sets of 15 reps

Variation: You can rest your head down on the mat if keeping your neck off the floor strains the back of your head.

4. In And Out Leg Lifts

Target – Abs, glutes, quads, and hamstrings.

How To Do
  1. These are similar to flutter kicks but in the horizontal direction.
  2. Lie down on the floor, keep your hands by your side, and palms flat on the floor.
  3. Lift both your legs so that they are at a 30-degree inclination. Engage your core and look up at the ceiling. This is the starting position.
  4. Pull your legs away from each other. and just when they are wider than shoulder-width apart, bring them back to the starting position.
Sets And Reps

2 sets of 25 reps

Tip: You can put your thumbs under your buttocks to provide a little support to your legs.

5. Static Leg Lifts

Target – Abs, glutes, and quads.

How To Do
  1. Lie down on a mat. Place your hands by your side, and palms flat on the floor. Keep your core engaged, and look up at the ceiling. This is the starting position.
  2. Lift both your legs so that they are about 30 degrees with the floor.
  3. Hold it for 10 seconds.
  4. Slowly lower your legs. Count to 5 and raise them back.
Sets And Reps

3 sets of 10-second hold

6. Leg Extension Crunch

Target – Abs, hamstrings, quads, and glutes.

How To Do
  1. Sit on the mat, keep your legs extended in front of you, and place your palms flat on the floor, right behind the side of your buttocks. Lean back and lift your legs off the floor at a 20-degree inclination. Engage your core and look at your feet. This is the starting position.
  2. Flex your knees and lift your upper body to bring your legs and upper body close to each other.
  3. Inhale and go back to the starting position.
Sets And Reps

2 sets of 12 reps

7. Mountain Climbers

Target – Abs, glutes, hamstrings, shoulders, and quads.

How To Do
  1. Kneel on a mat. Place your palms flat on the mat, arms shoulder-width apart, and elbows right below your shoulders.
  2. Balancing your body on your palms and one knee, extend your where is a citizens bank near me leg behind you, and place your best lower ab workout at home toes on the mat. Next, extend your left leg behind you, and balance your body fulton bank business login your palms and toes. Keep your core engaged. Make sure your spine is straight. Do not strain your back by positioning your buttocks too low or too high. This is the starting position.
  3. Flex your right knee, lift your right foot off the floor, and place it on the floor, right below your pelvic bone. Exhale and bring it back to the starting position.
  4. Flex your left knee, lift your left foot off the floor, and place it on the floor, right below your pelvic bone. Exhale and bring it back to the starting position.
  5. Do this at medium speed to feel the burn in your lower abs, glutes, hamstrings, and shoulders.
Sets And Reps

2 sets of 15 reps

Variation: When you bring your leg in, twist your body in the opposite direction. This will help activate your obliques as well.

8. Slider Knee Tuck

Target – Abs, glutes, quads, hamstrings, and shoulders.

How To Do
  1. Place two square pieces of cloth on the floor. Now, kneel down and place your toes on the square-shaped cloth.
  2. Assume the Plank Pose by placing your palms flat on the floor, each elbow below the respective shoulder, and extending your legs back. Make sure your toes are still on the cloth. Keep your spine straight and engage your core. This is the starting position.
  3. Exhale and slide both your legs toward your chest. Make sure your spine and buttocks stay at the same level.
  4. Inhale and push your legs back to the starting position.
Sets And Reps

2 sets of 7 reps

9. Elbow Plank

Target – Abs, shoulder, and glutes.

How To Do
  1. Start by kneeling down on a mat.
  2. Flex your elbows and place your elbows and forearms on the floor. Each elbow should be right below the respective shoulder.
  3. Engage your core, and extend your right leg behind you and place your right toes on the floor.
  4. Extend your left leg behind you, and balance your body on your palms and toes.
  5. Hold this pose for at least 30 seconds.
Sets And Reps

3 sets of 30-second hold

10. Side Plank With Crunch

Target – Lower abs, obliques, hip flexors, como pagar tarjeta de credito banco santander, and glutes.

How To Do
  1. Lie on your right side. Keep your right elbow directly under your right shoulder, and left foot on top of the right foot. Make sure your spine and neck are in the same line. Place your left hand on the back of your head.
  2. Engage your core and lift your buttocks toward the ceiling. This is the starting position.
  3. Just like bicycle crunches, lift your right leg off the floor, flex your right knee, and simultaneously, bring your right knee and left elbow close to each other.
  4. Inhale and place your right foot back on the floor.
  5. Do this five times and then do a side plank on your left side.
  6. Crunch by lifting your left leg off the floor, flexing your left knee and bring your right elbow and left knee close to each other.
Sets And Reps

2 sets of 5 reps on each side.

11. Marching Plank

Target – Lower abs, shoulders, and glutes.

How To Do
  1. Assume the Plank Pose by balancing your body on your palms and toes. Engage your core and keep your spine in line with your head and neck. This is the starting pose.
  2. Lift your right leg off the floor. Keep it straight and lift it toward the ceiling. Keep breathing while doing this exercise.
  3. Lower your right leg back to the starting position.
  4. Do the same with your left leg.
Sets And Reps

2 sets of 10 reps

12. Spider Plank

Target – Lower abs, obliques, shoulders, hip flexors, abductors, and glutes.

How To Do
  1. Assume the Plank Pose by balancing your body on your palms and toes. Engage your core and keep your spine in line with your head and neck. This is the starting position.
  2. Exhale, lift your right toes off the floor, flex your right knee, and turn your knees out so that the sole of your right foot faces the inner side of your shin.
  3. Bring your right knee up toward the side of your chest. Simultaneously, bend your upper body sideways, toward your right knee.
  4. Inhale and bring your right foot back to the starting position.
  5. Do the same on your left as well.
Sets And Reps

2 sets of 10 reps

Cool Down

Like warm-up, cool down is also extremely important. Stretch your arms, legs, and neck and do a few reps of side lunges and plie squats best lower ab workout at home heading off to the shower.

There you have it – exercises that will help you get a flat lower ab and protect you from various lifestyle-related diseases. Just take out a little time and do these workouts along with a few belly fat-burning foods, and you will see results in just two weeks. And then, it will be your turn to help your friends change their lifestyle and inspire them to lose the most dangerous kind of fat, belly fat. So, get going and kill it with these exercises. Cheers!

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Charushila is a senior content writer with expertise in nutrition and fitness. She is an ISSA certified Fitness Nutritionist and. more

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Источник: https://www.stylecraze.com/articles/effective-lower-abs-workout-for-women/

The Best 15-Minute Ab Workout for Men

You know the old saying: good ab workouts for men are hard to find. In fact, a quick search on Google will show that there are nearly as many “best ab workouts” as Instagram models, making the quality ones (ab workouts, not social media influencers) genuinely difficult to discern. The stakes of picking an ineffective usaa motorcycle insurance number workout at home are far beyond a waste of time. In fact, some exercises, done improperly, can trigger a back injury or cause serious pain. So, if you’re looking for a good and effective ab workout without a dingy box or a studio that smells like feet, look no further. This no-nonsense series of ab exercises are wide-ranging, effective, and help you get stronger overall and build you a core of steel by month’s end.

First, let’s start with some basic anatomy: The midsection is actually composed of multiple muscles. The rectus abdominis is probably the one you know best. Running down your centerline from your sternum to pubic bone, it’s the muscle people are typically talking about when they’re looking for a six- or eight-pack. Then there are the obliques, which are technically two sets of muscles. They run diagonally under the rectus abdominis, beginning at your lower ribs and ending at your hip bones. The transverse abdominis is even deeper still, encircling itself around the sides of your torso and stabilizing your core.

Of course, no quality ab program neglects the lower back muscles, which play an integral role in defining your core — both aesthetically (they eliminate some of that side-fat overhang situation) and functionally (a strong lower back helps you rotate your core and stand more erect and will help you with all that toddler-picking-up you probably do). If your at-home ab workout of choice doesn’t spend some time on them, our advice is to just Photoshop your abs on, as it will be much easier and look a hell of a lot better.

But our workout hits it all: the abs, the obliques, the lower back. These 10 moves will sculpt your midsection into one mean abdominal machine without requiring a gym membership or a bathroom-mirror selfie. Of course, no core workout will ever lead to a flat belly if it’s not accompanied by eating smart and keeping up the cardio — if you’re carrying extra pounds, you’re going to have a gut, no matter how many planks you do. But follow us and we’ll get you closer — and in less time than you might think.

The 15-Minute Ab Workout for Men

Once you can get through the below workout comfortably, add reps to your set, or sets to your circuit, to keep challenging yourself.

V-Sits 

Sit on the floor, knees bent, feet flat in front of you. Place a medicine ball between your feet. Lean back and lift your feet off the floor, straightening your legs until your weight is balanced in a V position. From here, either hold this position for 30 seconds, or for a more advanced challenge, bend and straighten best lower ab workout at home legs while maintaining the V-hold. Relax, then repeat.

Flutter Kick

Lie on your back, legs extended, heels about 6 inches off the ground. Place your hands by your sides or under the small of your back for support. Begin to scissor your legs up and down, as if you are doing the backstroke in the pool. Flutter kick for 20 seconds, rest 10, then do 20 seconds more.

Plank

Get into an extended pushup position, then lower yourself to your elbows. Keeping your body in a straight line from head to toe, hold the position for 60 seconds. For variations on the theme, try a side plank (prop yourself up on one elbow, then raise your hips off the ground to create a straight line from your feet to your shoulders).

Leg Drop

Lie on your back on the floor, legs straight up in the air, feet together. Place your hands by your sides or under the small of your back for support. Without bending your knees, lower your legs to just above the floor, then raise them back to their vertical position. Do 10 reps, rest 10 seconds, then do another 10 reps.

Jackknife

From an extended pushup position, engage your abs and hike your hips into the air until your body forms an inverted V shape. Hold for three counts, then lower yourself back into an extended pushup position, keeping your back flat. Repeat sequence for 60 seconds.

Pullup Knee Raise

Using an overhand grip, perform a standard pullup. Once your head clears the bar, hold the contraction while bending your knees to your chest. (For a simpler version, hang from the pullup bar, arms extended. Bend your knees to your chest, then release them.) Do 8-10 reps, 30 seconds rest. 2 sets.

Russian Twist

Grab an 8-10 pound medicine ball or dumbbell. Sit on the floor, knees bent, feet flat in front of you. Hold the weight with both hands, arms straight in front of your chest. Lean back so that your body is at 45 degrees (mid-situp position). Twist to the right, letting your arms swing over to your right side. Twist back to the left, letting your arms swing to the left side of your body. That’s one rep. Do 10 reps, rest 10 seconds. Do 3 sets.

Reverse Crunches

Sit on the floor, knees bent, feet flat in front of you. Lean back so that your body is at 45 degrees (mid-situp position). Extend your arms in front of you as a counterbalance. Engage your abs and sink deeper toward the floor (don’t let your shoulders touch the ground), then immediately return to the start position. Pulse up and down for 30 seconds. Rest 10 seconds. Repeat for 30 seconds.

Side Cable Pull

You’re going to need to be at a cable machine for the next two. An excellent replacement for the machine, though, is long, stretchy bands fastened securely to a doorway.  For this, stand perpendicular to the cable machine or doorway, left side closest, placing the pulley or band at chest height. Keeping your feet and hips stationary, twist your torso to the left and grab the pulley or band handle with both hands, arms straight. Pull until your arms are straight in front of your body and your torso is straight over your legs. Hold for one count, then twist back toward the machine to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.

Diagonal Chop

Half-kneel perpendicular to the cable machine or band left side closest to the machine and left knee bent in front of you (right leg on the floor). Place the pulley or band just above head height. Keeping your lower body stationary, twist to the left and grab with both hands, arms straight. Pull on a diagonal until your arms are down at your right hip, torso twisted to your right side. Hold for one count, then twist back to the left to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.

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Источник: https://www.fatherly.com/health-science/the-best-ab-workout-for-men/

If there’s one major muscle group we don’t mind firing up during almost every workout, it’s our abs. And for good reason: Aesthetics aside, a strong midsection leads to proper body alignment, better balance and it can help alleviate lower back pain.

When it comes to targeting the bottom half of your trunk more specifically, there’s just one catch. Those “lower abs” people often refer to are known as the rectus abdominis, which run along your entire midsection (and help give that coveted flatter belly or six-pack look). So while you’ll be working the lower portion of your stomach, you’ll also be getting the upper half involved. That’s not a bad thing, though — you’re targeting your abdominals from every angle to really carve out some definition.

Tone up — from bottom to top and front to back — with these seven lower ab exercises. Then go ahead and consider yourself hardcore!

RELATED: The Truth About How to Lose Belly Fat

7 Lower Ab Exercises to Strengthen Your Core

Perform these seven moves in a row, with little to no the rest time in between, for a full midsection-centric workout. At the end of the circuit, take a 90-second break, then repeat two more times.

1. Bear Crawls

How to: Start on all-fours, then lift your knees a few inches off the floor (a). Keeping your knees elevated, move your right hand and left foot one step forward (b). Then move your left hand and right foot one step forward (c). Keep walking forward or if you have limited space, step backward with opposite hands and feet (d). Repeat for 10 reps.
Pro tip: This move works your entire core, but to really target the deep transverse abdominis (which cinch your waist), make sure you draw your navel in and maintain a neutral spine.

2. Straight Leg Lifts

How to: Lie on your back with your hands underneath your butt or low back, whichever is more comfortable and will keep you from arching your back. Your legs should stay straight and your low back should remain against the floor throughout the entire exercise (a). Lift your feet toward the ceiling so your legs are perpendicular to the floor (b). Lower your feet back down, just a few inches off the floor (c). Continue to lift and lower for 10 what is the atm deposit limit for bank of america tip: Start with your head, neck and shoulders resting on the ground and when you’re ready to kick your ab workout into high best lower ab workout at home, raise your shoulders and head off the floor.

RELATED: 7 TRX Exercises to Work Your Abs

3. Bicycles

How to: Lie on your back, with your feet a few inches off the floor, toes pointed, and your head and best lower ab workout at home blades lifted off the ground. Place your hands behind your head, elbows wide (a). Bring your right knee in toward your chest, as you lift your left shoulder blade higher off the ground and toward your knee (b). Straighten your right leg and lower your left shoulder, as you rotate and bring your left knee inward and your right shoulder up and toward your knee (c). Continue switching sides to complete 20 reps total (10 each side).
Pro tip: Make sure to lift and rotate your shoulders — not just your neck and head — to really fire up your obliques during this exercise. Keep a neutral pelvis, too.

4. Mountain Climbers

How to: Start in a high plank position, body in a straight line from head to toe and hands shoulder-width apart (a). Bring your right knee in toward your chest (b). Return it back to the floor and immediately bring your left knee to your chest (c). Continue switching legs to complete 10 reps on each best lower ab workout at home tip: The faster you move (without wrecking your form), the more calories you burn, so get stepping to turn your workout into a seriously sweaty one!

RELATED: 5 Killer Mountain Climbers for Seriously Sculpted Abs

5. Dead Bug

How to: Lie on your back. Lift your legs and bend your knees 90 degrees so your shins are parallel to the floor. Lift arms straight above you (a). Lower your left arm toward the floor behind you (elbow straight), as you lower your right foot to just above the floor (knee bent) (b). Return to start (c). Lower your right arm toward the floor behind you and your left foot to just above the floor (d). Return to start and continue alternating, so you do 10 reps on each side.
Pro tip: As for most of the moves on this list, focus on drawing your belly button toward the floor so you maintain a neutral pelvis and keep your low back in contact with the floor. This will help you best target more muscles.

6. Modified V-Ups

How to: Sit down on the floor, knees bent and feet flat. Lean your upper body backward, so it’s about 45 degrees from the floor (a). Bring your knees into your chest, shins parallel to the floor and arms straight in front of you (b). Extend your legs straight out so your feet reach just a few inches off the floor (c). Bring your knees back into your chest and repeat for 10 reps.
Pro tip: Intensify this exercise by keeping your knees straight as you lift your legs and as you lower them, slowly drop your upper body back toward the floor as well. You’ll complete a full V sit-up with this approach that targets your entire stomach.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

Lower Ab Exercises: Forearm Side Plank

Photo: Ryan Kelly / Daily Burn 365

7. Forearm Side Plank

How to: From your side, place your forearm on the ground, elbow in line with shoulder and other hand on your hip (a). Stagger your feet and lift your hips up so your body is in a straight diagonal line (b). Hold this position for 30 seconds, then switch sides.
Pro tip: Planks are one of the best exercises to work the deep inner muscles of your abdominal wall, helping to keep your trunk stable. Want to make your plank even more challenging? Try one of these five variations.

For more creative exercises that work major muscle groups, sign up for Daily Burn 365. You’ll get a new workout every day. 

Originally published December 2016. Updated January 2018. 

Read More
50 Ab Exercises to Score a Stronger Core
5 Oblique Exercises to Sculpt Your Abs
Hate Crunches? 6 Better Core Exercises for Beginners

Источник: https://dailyburn.com/life/fitness/lower-ab-exercises-strong-core/

The 11 Best Lower Ab Exercises, According To Trainers

You can do all the crunches and situps in the world and still not hit the bottom muscles of your core. The area is notoriously hard to target in the realm of abdominal-strengthening moves — which is why fitness trainers are revealing the best lower ab exercises that do the job.

When you incorporate these moves into your workout routine, your entire body reaps the benefits. “Having a strong core is key to body function,” Stephanie Urbina, a women’s fitness specialist, tells Bustle. That’s especially the case if you’re hunched over a computer for the majority of the day or regularly deal with back pain, she says. Having stronger abdominal muscles — lower abs included — contribute to improved posture and fewer lower back aches.

Keep in mind, though, that best buy pay credit card bill tough to single out specific areas of your core. “Studies have shown that we can't exactly isolate our lower abs,” Gabby Sansosti, a coach at TONAL, the home fitness equipment brand, tells Walmart money card account login. The good news? You can up the burn in that area with the right moves — you’ll just be engaging your upper abdominals as well, she explains. So you’re really doing your entire core a favor.

Ready to give a few exercises a try? Read on below for the 11 best lower ab exercises trainers love.

Heel Taps

How To Do It: Lie on your back with your legs in tabletop position, with knees bent at a right angle and feet off the floor. Flex your feet and alternate tapping one heel down to the floor at a time. Sansosti recommends making sure your back remains flat.

Why It’s Great: Because there’s limited movement in this exercise, it allows you to really focus on activating your lower abdominals, says Sansosti.

Leg Raises

How To Do It: Lie flat on your back (or sit up to modify) and raise both legs into the air. Slowly lower your legs for four counts then back up for four counts. Go slow and make sure your neck and shoulders remain relaxed.

Why It’s Great: Sansosti loves this move because you can feel the burn immediately in the lower core.

Knee Planks

How To Do It: Start in a full plank position, then pull one knee into your nose before extending it out behind you. Repeat with the other leg and keep alternating.

Why It’s Great: Urbina notes this is a modified version of mountain climbers — which are an option if you want to try something more advanced (with a pop of cardio).

Rolling Planks

How To Do It: Start in a plank position with your forearms on the ground. Roll into a side plank with your top arm straight into the air, stack your feet or stagger them, and reach your hips high. Hold at the top, count to three, then roll through your forearm plank and into the same position on the other side.

Why It’s Great: Rolling planks have the added element of balance, says Sansosti. “You’re challenging the body through instability, which makes every muscle in your body turn on,” she tells Bustle.

Swiss Ball Exercise

How To Do It: Start in a high plank position with your hands directly underneath your shoulders and your shins balanced on an inflatable workout ball. Brace your core to support a neutral spine and from there, squeeze your abs and draw your knees in towards your chest while using your toes to roll the ball forward. Pause for a moment with knees drawn in and then slowly return to the starting position.

Why It’s Great: Sansosti points to the exercise ball as an outside object that adds an extra challenge: “Incorporating an outside object increases demand on the body,” she says.

Leg Raises

How To Do It: Stand tall and bring one knee up to your chest at a time. You can do this slowly or in a jumping motion, says fitness instructor Cary Williams. Just make sure you engage your lower abs each time you lift a knee.

Why It’s Great: “You will really feel this in the lower ab muscles,” Williams says. and going slow will only increase the burn.

Bird Dogs

How To Do It: Start in a tabletop position with your navel drawn into your spine. Extend one arm and the opposite leg with your foot flexed. Hold for a count, then lower down, best lower ab workout at home on the other side.

Why It’s Great: According to MYXfitness trainer Jesse Barton, this move is a great core stabilizer, which results in improved posture and stability.

Dead Bug

How To Do It: Lie on your back and extend your right arm and left leg at the same time while keeping both off the floor so you feel the burn in your lower abs. Then alternate.

Why It’s Great: This exercise targets the lower abs in a way that’s easily modified. “For those who can’t be in a supine position, this can also be done on hands and knees [by] extending opposite arms and legs out,” Urbina says.

Butterly Crunches

How To Do It: These are similar to regular crunches, but instead of having your knees together, allow them to fall apart into a butterfly position. As you crunch, lift your arms above your chest and reach forward as you rise all the way up as you look straight at the ceiling.

Why It’s Great: “This completely removes the hip flexors from the action so that the core has to do all of the work,” Barton says. “They are also quite challenging, so a good modification would be regular crunches.”

Seated Twist

How To Do It: From a seated position on the floor, bend your knees and lean back so your torso is at a 45-degree angle to the floor. Keep your spine straight and begin rotating side to side around your spine. Rotate as far as you can comfortably go while keeping abs drawn in.

Why It’s Great:Jonathan Tylicki, an AKT master trainer, says this core-targeting move is also easy to grasp if you’re new to working out.

Hanging Knee Raises

How To Do It: Air quality index san jose ca a pull-up bar and hang with both arms straight. Make sure you’re motionless before raising your knees up to a 90-degree angle and then return back to hanging. Go slow and don’t use momentum to lift your knees.

Why It’s Great: Fitness trainer James Shapiro tells Bustle this is a great exercise you can easily make more advanced by straightening your legs or adding a weight between your feet.

Experts:

Gabby Sansosti, coach

Stephanie Urbina, women’s fitness specialist

Cary Williams, fitness instructor

Jesse Barton, trainer

Jonathan Tylicki, master trainer

James Shapiro, personal trainer

Источник: https://www.bustle.com/wellness/best-lower-ab-exercises-fitness-trainers

The muscles in your abdominal cavity include the obliques (external and internal), traverse abdominis, and rectus abdominis. While there isn't a lower ab muscle per se, working your entire core is important for creating stability throughout the body. Many ab workouts will have the upper parts of your abdominals — as well as the obliques — on fire, but there are certainly core exercises that involve the lower portion of the abdominals (as well as the glutes and hips).

Fitness experts from the Good Housekeeping Institute chatted with celebrity personal trainers Dannah Bollig and Don-A-Matrix, both known for their killer core workouts, to bring you the best lower ab workouts for a strong core. You can start by picking three movements and performing them in a tabata style routine, where you work for 20 seconds and rest for 10 seconds. Try completing this four to eight times through, then rest for a whole minute before moving on to the next exercise.

Celebrity personal trainer and BODYARMOR ambassador Don-A-Matrixis known for sculpting physiques of the Kardashians and professional athletes. He says that if you're not seeing results with your ab workouts right away, just be patient. "Stay with it. Results don’t happen overnight and there are going to be times when you want to give-up, but it’s important to keep going. We all feel that way – celebrities, athletes, etc. – it’s just a matter of getting up and getting through it because you know that you’ll feel better and accomplished afterwards once you do start to see those results." Before you start any exercise regimen, be sure to consult your physician or healthcare practitioner.

1Jackknife Sit-Up

Don-A-Matrix loves this low-impact yet challenging exercise for strengthening abdominal muscles.

How to: Lie flat on the floor with your arms and legs extended. Take a deep breath and as you exhale, contract your abs, raising your arms and legs together to bring your body in a V-shaped position. Hold for 3 seconds and then lower back down.

2Scissor Kicks / Flutter Kicks

This classic but hardcore move is what Don-A-Matrix sprinkles into every celebrity ab workout routine.

How to: Lie on your back with your legs extended out in front of you. Place your arms by your sides, palms down. You can also alternatively bend your elbows so your upper body is resting off the ground. Engage your core by pressing your chase auto loan login payment back into the mat. Lift both legs off the ground about 6 to 12 inches from the the floor or about a 45-degree angle. With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.

3Forearm Plank

Don-A-Matrix likes this classic move that can be a bit more challenging than the traditional straight arm plank since it recruits a few more essential core muscles.

How to: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too; be careful not to lock or hyperextend your knees. You can either hold the move, or step your feet out one at a time for a greater challenge.

4Alternating Straight-Leg Jackknife

By alternating this movement on either side, you engage a variety of core stabilizing muscles including the obliques.

How to: Lie flat on the floor with your arms and legs extended. Take a deep breath and as you exhale, contract your abs and simultaneously raise your right leg up to the ceiling and your opposite left arm to touch your right foot. Lower back down slowly, and repeat on the other side so that your opposite hand touches the opposite foot.

5Bear Plank Walkouts

A traditional plank works practically every muscle in the body, but the bear plank takes things a step further and requires a ton of stability and strength.

How to: Start on all fours with your back flat, wrists directly under your shoulders, and knees bent resting on the floor. Engage your core and lift your knees, allowing them to hover a few inches off the ground. Step back into a traditional plank with your legs straight, and then step back into the bear plank position.

690/90 Reverse Crunch

Dannah Bollig, a certified personal trainer, former division one athlete and the creator of The DE Method,is a fan of this non-traditional crunch variation.

How to: Lying flat on your back with your arms resting to your side or behind your head, raise your feet off the ground so that your hips and knees are at 90 degrees. Hold the 90-degree position and slowly lower your feet down until your heels touch the ground, then raise back up to the starting position.

7Alternating Leg Drops

Bollig loves adding this move to her ab workout circuits. Just be sure to keep your lower back flat on the ground while your leg lowers up and down.

How to: Lying flat on your back with your arms resting by your side, raise your feet straight into the air so there is one long line from your heels and your booty. While keeping your left leg in position, slowly lower your right leg so your heel touches the floor. Raise back up to the starting position and repeat with other the leg.

8Leg Raise Pulses

All you need is a workout mat or non-slip rug for this simple move that targets the entire rectus abdominis.

How to: Lay flat on your back with your hands by your sides. Raise your legs straight up towards the ceiling so that your body makes an L shape. Use your lower abdominals to lift your legs straight up towards the ceiling, lifting your booty off the ground. Lower back down slow and controlled, and repeat.

9Plank with Feet on Swiss Ball

A Swiss ball is a fantastic piece of workout equipment for your home gym that can take your ab workouts to the next level by adding a balance challenge to practically any movement.

How to: Start in a high plank position with your wrists just below your shoulders and feet and shins on the Swiss ball. Your body should be in one long plane. Pull your knees into the body, performing a crunch as the ball rolls in, and then return back to plank position.

10Swiss Ball Stability Bridge

Not only does this move strengthen your glutes and hamstrings, but it's also a fantastic move for engaging the lower abdominals.

How to: Start lying down on the floor and place your feet up on the ball, arms resting alongside your body. Bring the ball closer to your body and come up into a bridge. Your heels should be gently pushing into the ball. From this position, keep your glutes elevated and straighten your legs, then bring them back into the bridge position. Lower your booty back down to the ground for a moment, then repeat.

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Источник: https://www.goodhousekeeping.com/health/fitness/g33433549/best-lower-ab-workouts/
best lower ab workout at home
best lower ab workout at home
best lower ab workout at home

4 Replies to “Best lower ab workout at home”

  1. In that chart promotion next is assistant manager...as we started at deputy manager where assistant manager is lower than dm..anyone answer please

  2. Nice video but you know the Federal Reserve can never raise interest rates again. You might want to do a video on that.

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