Shred Your Lower Abs with These Killer Moves
Do you want a six pack? It’s time to stop what you’re doing and start Shredding Your Lower Abs with These Killer Moves. This is not your average ab workout, but it will definitely get the job done. Based on science-based principles of muscle growth, this book has been designed specifically for people who are interested in adding more muscle to their midsection as quickly as possible. In just two months, you’ll see an increase in lean muscle mass and dramatic six-pack abs!
The problem is that your abdominal muscles consist of a variety of fiber types, and some exercises work the fast-twitch fibers more than others. The best way to build strong abs is by targeting all three types of muscle fibers; therefore, we recommend following an exercise routine that includes traditional crunches (slow twitch), weighted crunches (fast twitch) and reverse crunches (slow-to-fast).
Get Strong, Toned Calves with Heel Tap Crunch
- Lie on your back, heels close to your glutes.
- Brace your core, raise your shoulders off the floor, and reach down to touch your right heel with one hand, then your left heel with the other. That counts as one rep.
Top Tip: By altering the distance between your heels and glutes, you can make this exercise tougher or easier to target the lower abs, obliques, and hip flexors. By the way, don’t be concerned about speed. Controlling the movement is far more effective than seeming to be a crazy waving inflated arm-flailing tube guy.
Get fit With Mountain Climbers
- Position yourself on the floor as if you were in sprinter’s blocks, with one foot beneath your waist and the other back, leg straight.
- Keep your shoulders in line with your hands on the floor and your body in a neutral plank position throughout the exercise. Switch the placements of your feet.
Top Tip: Make the action slow and controlled to truly focus on your lower abs. “Imagine balancing a glass of water on your lower back during the action to keep your hips and spine as steady and level as possible.”
Tone Your Abs with Side Plank
- Lie on your left side with your legs straight and your upper body propped up to support your forearm’s weight.
- Raise your hips and brace your core until your entire body is in a straight line. Hold this posture while taking a deep breath. Then turn over and do the same thing on the other side.
“A side plank not only works the transverse abdominal muscles and obliques, but it also works the glutes, quadriceps, and hamstrings,” says the expert. Raise your higher leg or arm to increase the difficulty.
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Reverse Crunch for a Toned Booty
- Lie down on your back with your arms at your sides, palms facing down on the floor.
- By clenching your abs, bend your knees and pull them towards your chest. Roll your pelvis to lift your hips off the floor as they rise.
- Squeeze at the top, then gently drop your thighs until they are parallel to the floor.
Top Tip: This workout puts your rectus abdominis to the test. Do you want to light your six-pack ablaze? Include resistance bands or a cable machine in your workout.
Add Oblique Crunch to your daily routine
- Lie down on your back, knees bent, feet flat on the floor. Place your right hand behind your head with your elbow flexed out and your left palm perpendicular to your torso.
- Raise your shoulders off the floor by contracting your abs and rotating your body to bring your right elbow to your left knee. Before switching sides, slowly descend and repeat all of your repetitions.
“This exercise is excellent for strengthening your obliques and other core muscles,” says the expert. “Raise your legs a few millimeters off the ground for the length of the action before switching sides to make it more difficult.”
Front Leg Raise for a Stronger Core
- Extend your legs out in front of you off the end of the bench. To keep yourself stable, grab the bench with your hands.
- Place your hands beneath your glutes, palms down, or by the sides of the bench, holding on to the bench.
- Exhale and lift your legs to a 90-degree angle with the floor, keeping your legs as straight as possible. Lower yourself to the starting position slowly.
Top Tip: Do you have a back arch? “Go one leg at a time, maintaining the other at a 90-degree angle, to alleviate the tension off your lower back while still exercising your lower abs,” says. “Lift your glutes off the floor at the peak of the move each time or hold a Swiss ball between your ankles,” Juniper adds for added resistance.
Medicine Ball Jackknife Gets Results
- Take a medicine ball and lie down on your back with it over your head. Your hands and feet should be elevated slightly above the floor, with your arms and legs extended.
- Begin the exercise by rising your body and legs at the same time to bring the medicine ball to your feet. Then carefully drop yourself to the ground. That counts as one rep.
“I like this workout because you can feel the burn right immediately,” says the author. “It works nearly 12 muscles in the body, mostly the rectus abdominis,” she says, adding that keeping your feet off the ground between reps will give you an extra push.
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Get the Answers You Need
What causes my lower back to pain when I do ab workouts?
Lower-back soreness during a core workout is usually a warning that your core isn’t strong enough to complete the activity. … If you have a deficiency in another part of your core, your lower back may overcompensate in some abs exercises and take on more than it can manage.
Ways to avoid lower back discomfort during ab exercises
There are a few ways to help avoid lower back discomfort during ab exercises. First, focus on squeezing your abs muscles as you perform each movement. This will help keep your core engaged and protect your back. Additionally, make sure you are using the correct form for each exercise. When in doubt, ask a personal trainer or fitness instructor for help. Finally, take breaks often and stretch out after your workout. This will help reduce any soreness or stiffness you may experience later on. Follow these tips and you’ll be able to safely enjoy all of the benefits that abdominal exercises have to offer!
How many lower ab workout variants should I perform each day?
They’ll go in and do 200 reps of an abs workout every day and then wonder why they have a hernia.” To improve your abs, do ten to fifteen reps and gradually increase the intensity by adding additional sets. Enable one day between abs workouts to allow the muscles to heal.
Don’t let back pain keep you from getting a great ab workout!
When you have lower back pain, it can be difficult to engage in your regular ab workouts. However, with the right exercises and modifications, you can still get a great workout that will help to strengthen and tone your abs. This guide provides a variety of exercises that are perfect for those with lower back pain, as well as modifications that will make them more comfortable. You`ll also learn how to properly brace your core so that you can safely execute these moves and avoid further injury. With this guide, you`ll be able to get in an effective ab workout even when you are struggling with back pain.
Is it preferable to work your lower back when doing ab exercises?
However, practicing basic bodyweight abs workouts might cause lower-back stiffness or discomfort in some people. … The core encompasses the entire body and includes muscles such as the rectus abdominus (the abs), obliques, and, yes, the lower back muscles.
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