The well-known traditional core exercises like sit-ups or cycling are great for sculpting the upper abdomen, but they barely touch the lower abdominal muscles, making toning this area a challenge for most of us.
So if you really want to flatten your belly, you need to make sure you’re pushing 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 for activate the lower abdominals.
According to her, the key to the success of the lower abdomen is the legs and the brain, because whenever the legs move, the lower part of the stomach is used, and they are associated with the hip flexors.
He says that, unfortunately, most of us feel these exercises primarily in the hip flexor, which can take the work out of the abdominal muscles , not to mention quite unpleasant because the lower abdomen requires a lot of mental focus.
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Therefore, it is crucial to “place” the brain on the muscle group, with a constant focus on the lower abdominal muscles and therefore ensuring that you feel them engaged in every movement.
Also before moving on, it is necessary to make sure that 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 .
1. Plank swing
You have to do between 10 and 15 forward and backward movements (counting the forward and backward planks as one) or for 30 seconds. And follow the instructions shown in the picture.
2. Jump Plank
You have to do it for 30-45 seconds or 10-15 repetitions. Follow the instructions shown in the image.
3. Mountain climber
You have to do 10-15. Follow the instructions shown in the image.
4. Army Drag
You have to do this 3-5 times, counting back and forth as one full rep. Just follow the instructions shown in the image.
5. Plank push-up
You need to do 10-15 repetitions. Just follow the instructions shown in the image below.
6. Sit-ups with elevated legs
You need to do 15-20 repetitions. Follow the instructions shown in the image.
7. X crunches
You have to do 24 to 30 repetitions, alternating each time (so 12 to 15 on each side). Follow the instructions shown in the image.
8. Scissor crunches
You need to do 12-15 per side, completing everything on one side before switching to the other. You also have to follow the instructions shown in the image.
