That small deposit of fat found directly under your belly button can be stubborn. Even when the rest of your abs are in shape, your lower abs may not be where you want them. If you've had children or experienced weight gain in the past, you know how difficult the lower abs are to target, tone and tighten. By adding a lower ab workout to your current strength training and cardio routine, you can whittle away that belly pooch for sleek, smooth lower ab muscles.
Double Leg Lift
A regular crunch targets your upper abs, which is why they can sometimes look toned while you lower abs still remain flabby. Reverse crunches turn the exercise upside-down to isolate the lower abs. Lie on an exercise mat with your arms beside your body. Inhale and slowly lift your legs, keeping them straight. Lift both legs toward your upper body until your legs are completely vertical while your torso remains horizontal. If possible, raise your bottom off the mat for the best workout. Release the position and come back to start, repeating 12 to 15 times.
The Hundred
The hundred is a common exercise in Pilates for torching lower ab fat as well as raising your heart rate to burn calories concurrently. Lie on an exercise mat. Keeping your legs straight, raise them to a 45-degree angle. Lift your head off the mat so only the area from your upper shoulders to your bottom touch the mat. Keep your arms straight by your side and begin pulsing them. While the goal is to pulse 100 times, start by pulsing until fatigue and work up to that number.
Twisting Windmill
You may notice that you have hard-to-target fat under you belly button and around the sides of your lower abs. Get rid of it by lying on an exercise mat with your arms spread to the side and your legs straight in the air. Inhale and drop your legs to the left, keeping them straight. Avoid simply releasing your legs; instead, keep movements controlled and stop when your feet just touch the mat. Come back to your starting position, and repeat 12 to 15 times on each side.
Boat Pose
Boat pose is usually done in yoga but can be added to your strength-training routine to sculpt better lower ab muscles. Sit on an exercise mat with your knees bent in front of you and your feet flat on the mat. Slowly lower your back toward the mat as you raise your feet and push them outward. The position of your body should be reminiscent of a boat, with your abs being the lowest part. Hold the pose and then pulse by bringing your knees closer to your chest and releasing. Repeat 12 to 15 times.
Member Comments