9-Minute Home Workout to Get Perfect Lower ABS

Let’s be honest for a sec, guys – most of
us dream about having a perfect 6-pack that’ll make everybody go “wow.” And, surprisingly,
it’s way easier than you think! Just do these 5 simple exercises regularly and enjoy
jaws dropping as you take off your shirt… Dead bug This exercise with a funny name isn’t as innocent
as it looks – if you do it correctly, it can set your core on fire! It works in different
areas all at the same time, improving your balance and stability, increasing your stamina,
and tightening your belly. Interested? Here’s the steps you should take:
Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree
angle and stacked over your hips. From this position, slowly extend your right leg out
straight, while dropping your left arm over your head. Then go back to the initial position
and repeat the same thing for your left leg and right arm!
The key here is to keep your lower back pressed to the floor at all times. Oh, and don’t forget
to keep your legs and arms a few inches above the ground. Crab toe touches While we’re on the topic of exercises with
strange names, here’s another one for ya! Crab toe touch is one of the best cardio moves
to train your lower abs, glutes, and hamstrings. It can also help you develop impressive core
strength, improve your stamina, and boost your metabolism. Not bad, huh?
So to perform it you have to sit down with your knees bent and your feet together. Place
your hands behind you. Then, lift your hips off the floor, kicking your right leg up and
touching your right foot with your left hand. Return to the starting position and repeat
the same thing for your left leg and right arm.
If you want to double the effect, try to lift your hips as high as possible and keep your
core engaged. Steady breathing is essential too, but it’ll come by itself as soon as you
start doing this exercise regularly. Heel taps Doing heel taps at least 3 times a week can
tone your abs, glutes, and hip flexors. This exercise targets your lower body specifically,
making it more stable. It’s pretty easy to do as well! Just lie on
your back with your arms by your side and extend your legs straight over your hips.
From here, your job is to lower your legs one at a time and touch the floor with your
heels. Make sure that your legs are perfectly straight
and don’t hurry – the slower you bring your heels down, the better workout your lower
abs get! Plus, you can always use your palms to keep your body stable during the exercise. Roll ups This is a pretty challenging exercise, so
it’s better to do it gradually. If you’re a beginner, start with 5-10 roll ups. Then
you can move on to 10-15, and a week later you can do 15 or more of them. In any case,
this exercise will work your abdominal muscles and strengthen your spine as a surprising
bonus! What you have to do is lie on your back with
your legs extended and your knees together. Put your arms straight over your head, breathe
in, and lift them up and forward, slowly rolling up to a sitting position. Freeze for a sec,
breathe out, and return back to the initial position.
If you wanna make the exercise more hardcore, you can always use an elastic band. Other
than that, just squeeze your abs and keep your arms and legs straight, and you’ll be
fine! V-ups Any exercise with raising your legs off the
floor is exactly what you need if you wanna get dreamy abs. And V-ups are the best you
can find! This exercise mainly challenges your rectus abdominis but also works out your
hip flexors and obliques. When you get to this part of your workout,
lie on the floor with your legs stretched out and your feet together. From here lift
yourself up with the help of your elbows. Lift your feet upward as well and make a V-shape
with your body. Freeze in this position for about 5 seconds, and slowly lower your legs
and let your upper body rest on your elbows. The biggest mistake people make while doing
this exercise is straining their neck. Never do that! Your arms and legs shouldn’t be bent
either. Steady breathing will help you make the exercise a bit easier, so breathe out
as you make a V-shape and breathe in as you lower your body back into the initial position. And there you go, the lower abs exercise routine
is complete! However, doing the same training over and over again can get pretty boring,
don’t you think? So I have another 5 lower ab exercises for ya to change things up or
mix and match. Reverse curls For some reason, not many people know about
this highly effective exercise. Still, reverse curls can make a huge difference for your
body! This exercise focuses mainly on your abdomen, making your lower muscles stronger
and more prominent. Now performing this exercise is no piece of
cake, so listen closely: You should start by lying on your back with
your hands by your side and your head lifted off the floor just slightly. Lift your legs
in the air as well, keeping your knees and hips bent at a 90-degree angle. Then bring
your knees toward your chin so that your lower back lifts off the floor a bit. Stay in this
position for a couple of seconds and lower your legs back down.
This exercise gives the best results if you perform it in 2 or 3 sets. Keep in mind that
you should squeeze your abs for every curl. If you feel pain during the exercise, stop
it right away and move on to the next one. Mountain climber If you don’t have time to climb real-life
mountains, you can always fake it to make your body look even more bomb! Mountain climber
is a compound exercise, meaning that it takes care of different muscle groups all at the
same time. This includes your glutes, quadriceps, hamstrings, and core ab muscles. Moreover,
this exercise is perfect for building lower-body strength which is exactly what you need!
To do it correctly, you have to start off in a high plank with your hands shoulder-width
apart and your legs extended. From here draw your right knee to your chest, go back to
the initial position, and do the same with your left leg. Continue switching legs like
that and feel your core getting stronger! The most important things are to keep your
back flat and increase the pace slowly. This way your lower abs will get the workout of
their life! Bicycle crunches Bicycle crunches are one of the most popular
exercises for any training session imaginable! This baby works out almost every bit of your
body, from your shoulders to your lower abs. And it not only makes them stronger but also
tones them up for you, to make you look even cooler.
You probably already know how to do them, but in case you’re just starting to work out,
here’s how it’s done. Lie on your back and extend one of your legs forward, bringing
the opposite knee toward your chest. Then, keeping your hands behind your head, touch
this knee with the opposite elbow, and repeat the same thing for your other knee and elbow.
To make sure that your lower abs are targeted and work the hardest, keep your feet off the
ground the whole time. Hip bridges Hip bridges work wonders for maintaining your
core stabilizer muscles. And these, of course, include your lower abs! They can also help
you deal with lower back pain, knee pain, and muscle imbalances.
To do a flawless hip bridge, lie on your back with your knees bent and your feet shoulder-width
apart. Lift your hips up and pull your torso forward, creating a diagonal line between
your knees and shoulders. Hold this pose for 5 seconds and lower your hips back to the
floor. To make the most out of a hip bridge, squeeze
your glutes throughout the exercise and choose a slower pace. Star plank Remember, if a workout doesn’t have a plank,
it’s a bad workout. So to finish off your training session, do the best kind of plank
for lower abs – star plank! It’s well-known for making the obliques and the whole core
stronger, engaging your lower abs in the process. All you have to do is get into push-up position
and move your arms and feet as far apart as you can to make a star shape. Try to hold
this position for at least 30 seconds to fully engage your abdominal muscles. If you wanna
change it up, you can always do the same thing in a side plank position. Just be consistent
about your training and you’ll quickly see your body transform! And what do you do to make your lower abs
look awesome? Tell me in the comments below. Don’t forget to give this video a “like,”
share it with your friends, and click “subscribe.” Stay on the Bright Side!

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