Fast lower abs moves to strengthen your core

Fast lower abs moves to strengthen your core

If there is one large muscle group that we have nothing against pretty much every workout, it is our abdominals. And for good reason: beyond aesthetics, a solid central part allows a good alignment of the body, a better balance and relief of back pain.

When it comes to targeting the lower half of your trunk more precisely, there is only one hook. These “lower abdominal muscles,” which people often refer to, are known as Rectus abdominis, which extend throughout their midsection (and help give the coveted flat stomach or Six-pack look). So, while you are working the lower part of your stomach, you will also include the upper half. However, this is not a bad thing — you target your abs from all angles to really find definition.

Tone up – from bottom to top and back and forth – with these seven lower Ab exercises. So go ahead and consider yourself Hardcore!

7 lower Ab exercises to strengthen your core

Perform these seven moves in a row, with little or no rest time in between, for a workout centered on the full middle part. At the end of the circuit, pause for 90 seconds, then repeat two more times.

1. Bear crawling

How: start on all fours, then lift your knees a few centimeters from the floor (a). Keep your knees up, move your right hand and left foot one step forward (b). Then move your left hand and right foot one step forward (c). Keep moving forward or if you have little space, step back with opposite hands and feet (d). Repeat for 10 repetitions.

Pro tip: This movement works on your entire core, but to really target the deep transverse abdominals (which pinch your Waist), make sure you pull your navel and maintain a neutral spine.

2. Straight Legs Lifts

How: lie on your back with your hands under your buttocks or lower back, depending on which is more convenient and prevents you from arching your back. Your legs should remain straight and your lower back should remain on the floor throughout exercise (a). Raise your feet to the ceiling so that your legs are perpendicular to the floor (b). Lower your feet down, a few centimeters from the floor (c). Continue to raise and lower for 10 repetitions.

Pro tip: Start with your head, neck and shoulders resting on the floor, and when you’re ready to put your Ab workout at full speed, lift your shoulders and head off the floor.

3. Bike rental

How: lie on your back, with your feet a few inches off the floor, Pointed toes, and your head and shoulder blades raised off the floor. Place your hands behind your head, elbows wide (a). Bring your right knee to your chest while lifting your left shoulder blade higher off the floor and towards your knee (b). Straighten your right leg and lower your left shoulder as you turn and bring your left knee inward and your right shoulder upward and toward your knee (c). Continue to alternate the pages to complete a total of 20 repetitions (10 on each side).

4. Mountaineer

Instructions: 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 to the chest (b). Bring it back to the floor and immediately bring your left knee to your chest (c). Continue to alternate the legs to complete 10 repetitions on each side.

Pro tip: The faster you move (without finishing your shape), the more calories you burn, so get ready to turn your workout into a seriously sweaty workout!

5. Dead Bug

How: lie on your back. Raise your legs and bend your knees 90 degrees so that your shins are parallel to the floor. Raise your right arms above you (a). Lower your left arm to the floor behind you (right elbow) while lowering your right foot to just above the floor (bent knees) (b). Return to the beginning (c). Lower your right arm to the floor behind you and your left foot just above the floor (d). Go back to the beginning and continue in turn to perform 10 repetitions on each side.

Pro Tip: For most of the moves on this List, focus on pulling your navel toward the floor in order to maintain a neutral pelvis and keep your lower back in contact with the floor. This will help you better target more muscles.

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