3 Lower Ab Workouts You’ve Never Heard of to Seriously Engage Your Core
Tone up and build six-pack abs with these seriously tormenting lower abs workouts.
Lower abs are often the forgotten part of the entire core and abdominals. Standard and common ab exercises tend to emphasize the front upper abs called rectus abdominis which gives the look of six-packs.
But the lower abdominals are just as important in sculpting your tummy, burning off belly fat, and relieving back pain.
It’ll also lead to better posture, balance, and upper back stability – all of which are essential for your optimum function.
If your regular abs workout routine looks like a mash-up of different variations of crunches, grab this list of lower ab exercises.
These lower abs workouts target the hard-to-reach transversus abdominis, which sits at the bottom of the stack. These muscles come in pairs on the right and left side of your front abs and are the deepest layer of the flat ab muscles.
Strengthening these lower abdominal muscles is vital to your overall core strength. Here are 5 lower abs workouts you can do right now to start ripping the lower abs and engaging the entire core.
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1. Scissors
Lie face-up and brace your core muscles, bringing your navel to your spine. Use your abs to lift your upper body off the floor.
Lift both legs off the floor. Now, lower your left leg and twist your body to the right. Scissor your legs, turning towards the upraised leg. Complete 10-12 repetitions per side
2. Bicycle Crunch
Lie flat on the floor with your lower back on the ground. Lift the shoulder blades off the ground.
Place your hands behind the back of your head, then left your knees up and hold at the 90-degree angle to our quads.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Make sure your rib cage is moving and not just your elbows.
Continue alternating by bringing the opposite knee to the opposite elbow. Aim for 15-20 repetitions per side.
3. Alternating Bird Dog
Get down on all your fours (hands and knees). Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck, and back straight.
Brace your core and raise your right arm and reach up and forward until your arm is in line with your torso.
As you lift your arm, extend your left leg behind you. Hold this position for 1-2 seconds.
Crunching your abs and bringing your elbow and knee together. Pause and return back to the starting position. Without much rest, continue for 10-12 reps.