Do you want to have a solid core and rock hard abs? How would you feel with a cut midsection? Well then, I have the answer for you! And, it’s not as hard as you would think it would be. In this post, I show two different movements that make for a sweet exercise combo. Essentially, you get three exercises for the price of one. However, I insist you master the first two movements before you progress to the third more difficult exercise. Once you can do all three exercises with ease, incorporate them into your lower ab workouts. Let’s get to work!
Reverse Crunches for Lower Ab Workouts
Lie on your back, place your arms out to your sides with your palms on the floor. Draw your legs to 90° bend at the hips, knees and ankles. Begin by lifting your butt off the ground and bringing your knees toward your head. Pause at the highest position you can, then lower your legs to the start position.
Leg Extensions for Lower Ab Workouts
Lie on your back with your arms placed out to your sides and your palms down. Bend your hips, knees and ankles at 90° so that your lower legs are parallel with the ground and your low back is kept flat on the floor. Extend your legs out at 45° from the ground. Draw your legs back to the start position.
Reverse Crunches with Leg Extensions for Lower Ab Workouts
Lie on your back, place your arms out to your sides with your palms on the floor. Draw your legs to 90° bend at the hips, knees and ankles. Begin by lifting your butt off the ground and bringing your knees toward your head. Pause at the highest position you can, lower your legs to the start position, then extend your legs 45° from the ground. Return to the start position, then repeat the movement sequence.
Tips and Suggestions for Lower Ab Workouts
Take these movements nice and slow for effectiveness. Avoid the need to tuck your hands under your glutes. If you find that your low back strains, then don’t lift or lower as much. When in doubt, aim your feet further up to the ceiling. If you find the movements too easy, then extend your legs closer to the ground. Keep your low back pressed against the floor and avoid excessively arching it from the floor.
When you can easily perform each movement for 30-50 repetitions, then it’s time to kick it up another notch! Might I suggest checking out my book The 90-Day Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching. You can get it on eBook CLICK HERE, and paperback CLICK HERE.
Till next week,
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You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, at any time you if experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice within this blog. Thoroughly inspect any equipment or workout area as free of danger, flaw or compromise, ahead of use. The user assumes all responsibility when performing any movements contained in this blog.
These exercises are from The 90-Day Home Workout Plan. All photos are courtesy of Kelli Rae Roberts, January 2015. No photos can be used without written express permission of One Jacked Monkey, LLC. No exceptions.