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This At-Home Lower Ab Workout Will Give You the Burnout You Need

This At-Home Lower Ab Workout Will Give You the Burnout You Need

Your lower abs require a lot of attention. To make them pop, you'll need a healthy diet and a steady routine. While your total-body workouts target your core, at least once a week, you should complete a targeted lower ab workout. This can assist correct posture and pelvic tilt abnormalities, as well as decrease and avoid low-back pain. A strong core connection and knowledge of how to activate your lower abs will not only improve your everyday motions, but will also uncover larger strength gains whether you're training at home or in the gym.

Over time, you'll see more defined lower abs as you cease overworking the muscles you're not aiming to target—but which often take over. Before you begin the lower ab routine, consider the following: Tight, overactive hip flexors, overdoing an exercise's range of motion, and moving too quickly can all obstruct targeting the lower abs. But don't give up hope! The circuit below will provide you with the knowledge and confidence you need to get where you want to go.

Most importantly, this workout is entirely made up of bodyweight movements. All you'll need is a yoga mat and some determination.

For a quick fire up, do one round, or three rounds total for a full roast.

The Best Lower-Ab Workout You Can Do At Home

1. 10 reps of toe taps on each side

Lie on your back with your arms active in the ground and your head and neck relaxed. (As an added bonus, this technique works your triceps and opens out your chest.) Raise your legs to tabletop height, knees stacked over hips, shins parallel to the ground, and feet relaxed. Inhale, then slowly lower one foot toward the floor, maintaining a 90-degree knee bend. Exhale and tap the floor to return the leg to its starting position. Perform 1 rep on each side, then switch sides.

To make it more difficult, raise your shoulder blades off the floor with your hands behind your head and elbows wide. This spicy variant works the upper abs and adds a stability test at the same time. On slide 1, there is a video demonstration (go to slide 2 for the advanced variation).

Pro tip: Go as slowly as possible and manage your movement with a steady, constant breath. A deep exhale will aid in the activation of your lower abs. Keep your knees a little more apart from your chest than you anticipate (no closer than immediately above hips) to keep your core engaged.

2. 10 repeats each side of the forearm plank with knee taps

With forearms directly beneath shoulders and legs extended long, perform a forearm plank. Flex your feet and push your weight forward to activate your quads, glutes, and stay on your toes. Draw your lower abs up and in, just as if you're wearing a tuck. This is a modest change that protects your back while also making your abs work harder. Start by lowering one knee at a time to tap the floor once everything is hot. Control the movement with your lower abs and breath. Both your upper and lower bodies should be stable and still.Perform 1 rep on each side, then switch sides. On each rep, alternate sides. On slide 4, there is a video demonstration.

To engage your serratus (the large muscle that extends from the outside of your ribs to just beneath your shoulder blades) and lats, draw your elbows back toward your hips.

3. 10 reps per side of diagonal dead bugs

Lie on your back with your arms straight up above your shoulders, your head and neck relaxed, your knees stacked above your hips, your shins parallel to the ground, and your feet flexible. Inhale, then stretch your left arm and right leg diagonally away from you, maintaining your right arm and leg totally stationary. To return to the center, exhale. Perform 1 rep on the other side, extending right arm and left leg. On slide 4, there is a video demonstration.

To get the most out of this exercise, move slowly and deliberately, keeping your black flat but not totally pressed to the ground. This workout targets your lower abs while also engaging your complete core. If you hit the diagonal angle, your obliques will fire quickly!*

4. 20 reps of slow reverse crunch

Lie down on your back with your arms firmly pressed into the floor, knees bent, and feet near to your glutes. It's critical that you keep them here for the duration. Lift your hips an inch off the floor with your knees pulling in toward your chest, using your lower abs and a pelvic tilt.Slowly lower your back to avoid using momentum for your next rep (this is not a rocking movement). On slide 8, there is a video demonstration.

Pro tip: To properly work your core, try not to shrug your shoulders or use your arms too much. You can get as much or as little benefit from this exercise as you want, so go slowly and carefully with each rep.

5. 10 reps of single-leg lower to hip lift on each side

Raise your legs into a tabletop position with knees stacked above hips while lying on your back. Straighten your left leg up toward the ceiling. Roll up to the tips of your shoulder blades with both hands behind your head. Inhale, then extend your left leg as far as you can toward the floor, then exhale and pull it straight back up. Return to the starting posture and lift the hips off the floor using the pelvic tilt. Before swapping sides, complete all repetitions on one side. On slide 6, there is a video demonstration.

Keep your shoulders on the tips of your blades. The head and shoulders are elevated, providing a lethal stability challenge and upper ab scorcher. Thank you very much.