Traditional core exercises like crunches and bicycle crunches are great for sculpting your upper abs, but they barely touch your lower abdominal muscles, making toning this area a challenge for most of us.
So if you really want to flatten your tummy, you need to make sure you’re hitting every last inch of those hidden muscles, which is why we asked fitness expert and certified personal trainer, Kira Stokes, to show us some of her favorite exercises to activate your lower abs.
According to her, the key to lower-ab success is your legs and your brain, because whenever you move your legs, you use your lower stomach, and they are associated with your hip flexors.
He says that unfortunately, most of us feel these exercises primarily in the hip flexor, which can take work away from the abdominal muscles , not to mention that it is quite unpleasant because the lower abdomen requires a lot of mental concentration.Therefore, it is crucial to “place” the brain on the muscle group, with a constant focus on the lower abdominal muscles and therefore making sure that you feel them engaged in every movement.
Also before moving forward, you need to make sure you know how to perform the classic plank position perfectly, because many of these movements are based on it.
If so, all you have to do is follow these 8 exercises, recommended exactly by Kira Stokes (who has a six-pack that most can only dream of).
1. Plank swing
You need to do 10-15 forward and backward movements (counting forward and backward planks as one) or for 30 seconds. And follow the instructions shown in the picture.
2. Plank with jump
You have to do this for 30-45 seconds or 10-15 repetitions. Follow the instructions shown in the image.
3. Mountain climber
You need to make 10-15. Follow the instructions shown in the picture.
4. Army drag
You need to do this 3-5 times, counting forward and backward as one complete repetition. Just follow the instructions shown in the picture.
5. Push-up plank
You need to do 10-15 repetitions. Just follow the instructions shown in the image below.
6. Sit-ups with raised legs
You need to do 15-20 repetitions. Follow the instructions shown in the image.
7. X-ups
You need to do 24 to 30 repetitions, alternating each time (so 12 to 15 on each side). Follow the instructions shown in the picture.
8. Scissor crunches
You need to do 12-15 per side, completing everything on one side before switching to the other. You also need to follow the instructions shown in the picture.
