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| 10 MINUTE HOME WORKOUT FOR LOWER ABS |
For anyone who has tried to get a six pack or even just abs in general, you probably know how hard it is to reveal your lower abs.
This is especially the case for biological reasons since your lower abdomen is usually the last part of your body to lose fat.
This layer of fat can make it very difficult to reveal your lower abs and on top of that, they are quite stubborn to develop.
That said, it is important to consistently incorporate lower abdominal exercises into your abdominal routine to tone them.
This way, when your diet takes care of the remaining fat covering your abs, you will have fully developed lower abs.
The following 10 minutes of at-home lower abdominal training should help build that v tap and eventually reveal your lower abs.
1. PULSE UPS- 1 MINUTE (2X)
Pulse ups are one of the most challenging exercises on this list, as they require you to use a lot of force to lift your pelvis off the ground.
But with every great challenge comes great results and the same applies here.
These are great for building lower abs and developing great core strength.
How: Lie on your back and place your hands under your tailbone. From there, lift your pelvis while keeping your legs straight and pointing toward the ceiling. Hold at the top of the movement before returning to the starting position.
2. BIKE CRUNCHES - 1 MINUTE (2X)
Bike crunches are an easier workout for beginners, but still offer great benefits.
They not only work your lower abs, but also help strengthen your hip flexors in the process.
How: Lie on your back and keep your hands flat on the floor. Lift both legs an inch off the ground. From there, take one leg and bring your knee as close to your chest as possible while keeping the other leg straight. Slowly turn the leg back and alternate legs back and forth. Be sure to keep your legs off the floor until the whole set is completed.
3. BIKE CRUNCHES - 1 MINUTE (2X)
Bike crunches are an easier workout for beginners, but still offer great benefits.
They not only work your lower abs, but also help strengthen your hip flexors in the process.
How: Lie on your back and keep your hands flat on the floor. Lift both legs an inch off the ground. From there, take one leg and bring your knee as close to your chest as possible while keeping the other leg straight. Slowly turn the leg back and alternate legs back and forth. Be sure to keep your legs off the floor until the whole set is completed.
4. LEG RAISE - 1 MINUTE (2X)
One of my favorite lower abdominal exercises is the leg raise. It is simple but extremely effective and can also be intensified by placing a weight between your feet.
An important note to remember here and this goes for just about any abdominal exercise is that you want to perform the movement slowly and controlled.
This will help maximize your results by keeping a constant tension on the muscle.
How: Lie on the floor and place your hands under your pelvis. From there, keep your legs together and lift them up until they point toward the ceiling. Then, slowly lower them to an inch above the floor before repeating the movement. Make sure you don't bend your legs, keep them straight throughout.
5. SCISSOR KICKS - 1 MINUTE (2X)
Scissor kicks are a classic lower abdominal exercise that will provide a great burn to your lower abs if done properly.
You can expect to see improvements in your hip flexion as well as your balance while doing this exercise.
How: Lie on your back with your hands on the floor at your sides. From there, engage your core and lift your legs about 4-6 inches off the ground. Then lift one leg up while the other lowers to the ground, continue this back and forth movement between the two legs to create a "scissor" effect, hence the name.
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