The Lower Abs Workout To Take Your Core To The Next Level

Every person on this planet has lower abs. But, their levels are different and they need to regularly tightfitting. To help you with this, we will present you the lower abs workout that was created by Rebecca Kennedy. She was Barry’s Bootcamp and Nike Master trainer that focused on torching the lower section of you abdominal muscles.

These workouts will help you a lot. They are great because they tone the muscles and burn calories at the same time. Doing these exercises will help you make muscles more noticeable and create a strong base underneath your skin.

How to do them:

  • You need to do each exercise for 30 seconds
  • The entire circuit should be repeated three times
  • You can add this workout to the beginning of your already developed workout
  • You need one medium dumbbell and a bench or a step
1. Hollow body holdbodyhold

Instructions:

  • Lay on the floor, face up, arms overhead, legs outstretched and your biceps by ears
  • Engage your core to lift arms, shoulder blades and legs off the floor while pressing the lower back into the floor
  • You need to hold this position for 30 seconds
2. Weighted reverse crunchreversecrunch

Instructions:

  • Get in a reverse tabletop position, face up, knees over hips holding one medium-weight dumbbell in both hand over the chest
  • As you rock your knees in toward chest, lift the hips off the floor
  • To complete one rep, return to the starting position.
  • Repeat this for 30 seconds
3. Full extension to reverse crunchfullextension

Instructions:

  • Lay on the floor, face up, arms and legs outstretched and hovering off the floor
  • Start crunching your upper body and legs in, while reaching arms by sides and lifting shoulder blades off the floor and then drive your knees in toward forehead
  • Slowly return to the starting position while inhaling
  • Repeat this for 30 seconds
4. Kneeling press-upkneeling

Instructions:

  • Get in a kneeling position with your hips resting on the heels, palms flat on the floor outside of knees
  • Lift your hips in the air as high as possible while pressing into palms. Draw your belly button toward the spine and keep your toes in contact with the floor
  • Slowly lower to starting position without resting knees and shins on the ground
  • Repeat this for 30 seconds
5. Isometric table toptabletop1

Instructions:

  • Lay on the floor, face up, create reverse tabletop position with knees over your hips bent at a 90-degree angle
  • Actively press thighs in toward your hands, while pressing your palms into the front of thighs
  • Stay in this position for 30 seconds
6. Deficit leg drop

Instructions:

  • Lay again in a reverse tabletop position on top of a bench, knees over hips bent at a 90-degree angle, and arms straight by sides
  • Keep your knees bent and slowly start lowering them down until toes can tap the floor
  • Squeeze your abs to lift the legs while exhaling and return to the starting position
  • Repeat this for 30 seconds

Sources:

http://ffbody.com/

http://www.shape.com/

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