8 EXERCISES TO WORK THE LOWER ABS

| October 7, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to achieving a well-defined core, targeting the lower abs is crucial. While many exercises engage the entire abdominal region, focusing on the lower abs can help you develop a more sculpted and toned midsection.

In this article, we will explore eight effective exercises specifically designed to work the lower abs, helping you achieve a stronger core and a more aesthetic physique.

Renegade Rowing

  • Sit in a plank position, on your hands and, under them, a dumbbell or kettlebell.
  • Now raise the weight of one of your arms to the top and then lower it slowly.
  • Do the same with the other arm.
  • Try to perform between 10 and 15 repetitions with each arm.

Walking on all fours

  • Get on all fours, with your palms on the ground.
  • Now move forward walking with your hands and feet.
  • When you reach a certain point (the end of your room, for example), return to the starting position also on all fours and backwards.
  • Perform this exercise for 1 minute.

Mountain climber

  • For this exercise, you have to get into a plank position.
  • Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.
  • Count up to 30 movements between both legs.

Army drag

  • Sit in a classic plank position (supporting your forearms on the floor).
  • Move forward using the support of your forearms.
  • Return to the initial position by doing the “drag” backwards. This is a repeat.
  • Perform between 5 and 10 repetitions.

C Curve

  • Sit on a mat or the floor and support the soles of your feet.
  • Hold the upper inner part of your thighs, below your knees, with your hands and lean back.
  • Return to the starting position. This is a repeat.
  • Perform between 5 and 10 repetitions.

Sit-ups with elevated legs

  • Lie on your back on the floor and raise both legs.
  • Put your hands behind your head and do an abdominal push-up.
  • Return to the starting position. This is a repeat.
  • Perform between 10 and 15 repetitions.

X crunches

  • Lie on your back on the floor, extend your arms above your head and open your legs. The idea is that your body forms an X on the ground.
  • Get up to touch your left foot with your right hand.
  • Return to the starting position.
  • Do the same but with the opposite arm and foot.
  • Return to the starting position. This is a repeat.
  • Perform between 10 and 15 repetitions with each side.

Leg scissors.

  • Lie on your back on the floor. Place your arms at the sides of your body, with your palms facing the floor.
  • Raise your legs a few centimeters, keeping them straight.
  • Move your right leg to the left and vice versa, making your feet cross each other. That’s a repeat.
  • Perform between 10 and 15 repetitions