Getty Images / LEREXIS
Tackle your core like never before with these picks for the best lower ab exercises.
Perform the full lower ab workout on 3 or 4 nonconsecutive days each week.
(Or pick a few of your favorite moves and add them to yourregular routine.)
Photo:Getty Images / LEREXIS
How to do it:Lie face up with knees and hips bent 90 degrees, feet flexed.
Extend arms and press both palms on top of thighs.
Hold for 1 count and then release.
Peter Ardito
Do up to 3 sets of 10 repetitions in a row.
Lower upper body back down to the floor as you inhale.
The weight of your extended leg makes this low ab exercise more challenging.
Peter Ardito
How to do it:Lie on your back and bend both knees into your chest, feet flexed.
Interlace fingers on top of right thigh and extend left leg out parallel to the floor.
Switch legs and press palms against the left thigh as right leg extends parallel to the floor.
Peter Ardito
That’s 1 rep. Do up to 3 sets of 10 repetitions in a row.
Focus on feeling the extra resistance in the abs, not your thighs or hip flexors.
How to do it:Sit with knees bent, feet flat on the ground.
Peter Ardito
Slowly bring legs over to the left (both hips should remain on the ground).
That’s 1 rep. Do 20 reps total, alternating sides each time.
Make it harder:The longer the lever, the harder this gets.
Peter Ardito
You’ll engage your abs and just about every other muscle in your body!
Next,go for the L-sit.)
Bend your knees slightly, keeping your heels on the ground.
Peter Ardito
Hold for one count.
Bend your knees and return hips under your shoulders to gently lower to the floor.
(If you’reinterested in Pilates, try this15-minute Pilates for Beginner Workout.)
Peter Ardito
How to do it:Lie on back with arms at sides.
Extend both legs straight up to the ceiling, crossing right leg over left, toes pointed.
Brace abs in tight, inhale, and lower legs about 45 degrees.
Peter Ardito
That’s 1 rep. Do up to 3 sets of 10 repetitions.
Mind your muscle tip:Your abs should remain constantly pulled in toward your back during the entire exercise.
(Try these otherplank variations in our 30-Day Plank Challengefor more strong-core work too.)
Peter Ardito
Mind your muscle tip:Your abs should be drawn in during this entire lower abs exercise.
As you step your foot in, think of bracing your abs in deeper with each step.
Full Plank Passe Twist
Engage those hard-to-target obliques with this dynamic twist on the traditional plank.
(Then head over here for more ofthe best obliques exercises.)
How to do it:Begin in a full plank position with feet together.
Slide right leg back to starting position and then repeat to the left.
That’s 1 rep. Do up to 3 sets of 10 reps.
Mind your muscle tip:Imagine your abs are drawing your knee up and across your body.
Pull your abs in tighter as you lift your leg.
Inhale and lift head and shoulders off the floor, curling up over ribcage, looking at legs.
Reach arms outside of hips off the floor, palms facing down.
Inhale and bend heels back into body.
Be sure to keep your lower back pressed into the floor the entire time.
