Turns out, having a well-defined midsection is one of the many perks of a lower abs workout. We all want 6-pack abs, but there’s much more to gain than just weight loss such as injury prevention, better stability and a stronger back.
Here’s your anatomy lesson for the day – it’s important to understand what you’re working out so you can do so effectively. The “lower abdominals” actually isn’t what it sounds like. Most people believe that this only refers to the lower half of your midsection, however, the “lower abdominals” consist of your abdominal wall which makes up your entire midsection.
The exact muscles to work can get tricky, so we’ve put together the best lower abs workout for you to incorporate into your workout routine so you can finally reach your fitness goals. These instructions below are so easy, so don’t feel intimidated by the names. Best of all, you don’t even need a gym – this workout can be done anywhere!
Here are 7 Lower Abs Workout to get Ripped 6-Pack Abs
1. Warm up before every workout!
Start by lying on your back, knees bent. You’ll want your feet flat on the floor. As you inhale, try to touch your chin to your chest. As you exhale, reach your arms towards your feet, curling your head and shoulders off of the floor. Hold it- and breathe in. Then release! For an effective warm-up, repeat the exercise about 8 times.
2. 90 Degree Static Press
Lie on your back with your knees and hips bent at 90 degrees (like they would be if you were sitting on a chair). Flex your feet. Without your legs moving, straighten your arms and press them on the tops of your thighs. Squeeze your abdominals and hold the position for 1 count. You can do up to 3 sets of 10 reps and take a 30 to 45-second rest in-between.
3. Leg Lifts
Getting a lower abs workout at home is easy and effective when you incorporate exercises like leg lifts. Lay on your back and keep your legs out straight. Lift them up to 45 or 90 degrees and lower them back down without touching the floor. Repeat 3 sets of 10-15 reps.
4. Russian Twists
For high-intensity core work, try this lower abs workout! Sit on the floor, bend your knees and keep your heels above ground. Then, twist from side to side. Repeat for 3 sets, 30 to 45- seconds at a time.
Scissors are a lower abs workout that makes for a perfect follow up to Russian twists. Keep your legs straight and alternate raising them to the ceiling. Repeat for 3 sets, 10 reps at a time.
For the best lower abs workout, add the U-boat! Assume the position of the russian twist but instead of twisting from side to side, squeeze your core and use your legs to draw a “U” with your legs (knees touching). Repeat 1 or 2 sets of 20 reps. If you need a bigger challenge, make the “U” larger by extending your legs out more and more. The larger the “U” the harder this lower abs workout will be.
Planks are known as the best lower abs workout because they focus intense energy to the core. Assume a push-up position but place your forearms and palms down on the floor. Hold for 30 to 60 seconds and repeat 3 times. You can alternate – raising each leg for added resistance.
You can repeat this lower abs workout at home 3 to 4 times a week. A general rule of thumb is to wait until the soreness from the previous workout subsides to know that you are healed up properly and can do it again. Make sure to really focus in on activating your core- experts say that this makes a huge difference in the efficiency of your workout. More muscle activation creates better results so get present, squeeze your core, and breathe completely through all exercises.
Don’t be discouraged if you have to work yourself up to complete the workout in its entirety. Be proud that you have the courage and dedication to start! Even the fittest people alive had to start somewhere and there’s no reason why you can’t do it. Combine a healthy diet with these exercises and watch as your body not only transforms physically but mentally and emotionally as well! You’ll be surprised as lifting anything – children, groceries, or packages – becomes easier and easier. Good luck!