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You might want to change up your abs routine if you feel like you aren’t making progress lately or if you’re feeling a bit stale. Turns out, all abs routines are not created equal—different moves target different pieces of your core. The best lower abs exercises for women are actually ones that hit *all* of your core.
Kristina Earnest, AFAA and NASM, creator of Kristina Earnest On Demand app, says that “your core in general” is made up of a few pieces. There’s the transverse and rectus abdominal muscles, as well the obliques and rectus abdominis. Earnest explains that lower abs are located within the rectus abdominalis. This is the first layer that runs down the front. These are the muscles that people associate with abs. Why not focus on lower abs?
Earnest says that strengthening your lower abs can help you get a six pack and improve your posture. Emily Fayette (Flywheel instructor, founder of Healthy Hustle) says that strengthening your lower abdominals will stabilize your core and improve your balance.
Lower abs have a reputation of being difficult toned. Earnest said that it is difficult to target lower abs as a specific. This is because it can be difficult for lower abs to be isolated while working out. Here are the best lower abs exercises. AllYou will see results in record time if you place your emphasis on the rectus abdominis muscles. Earnest says consistency is key. Earnest says that while everyone’s fitness journeys are different, she noticed a difference in her lower abdomen after four weeks.
She also shared her key to getting the most out your lower abs workouts: Picture yourself swimming at the beach when you think about engaging those muscles. To avoid being swept over by a huge wave, keep your core engaged as you face the waves. ThoseEarnest suggests that your lower abs are the most important. “Tightening your core is going to help get the most out from your session.”
How to Engage the Lower Abs
- Use the mind-muscle connection.Simone Tchouke (CPT), a Los Angeles-based certified functional strengthening coach, said that focusing on the lower abs while performing the below exercises can help activate them. “Stay in the moment and think about what you’re doing, like ‘I’m trying to engage my core.’”
- Slow down. “When I have people do dead bugs, they often go really, really fast and they don’t feel it,” says Tchouke. “But when I have them do it slowly, after 10 reps, they’re definitely going to feel the core.”
- Simply breathe. You want to exhale during the “work” part of the movement—so when you sit up in a crunch, for example. It is enough to get more out each exercise by remembering to breathe, not hold your breath.
A 10-Minute Lower Abs Exercise
Time: 10 Minutes
Equipment:Dumbbell (optional), mini-band, kettlebell (optional), resistance bands, mini-band
Useful for:Lower abs
Instructions: Select five moves from the list below, chosen by Earnest, Fayette, and Tchouke. Complete each move for 50 seconds. After that, rest for 10 seconds. Repeat the entire circuit twice.
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Source: Women’s Health Mag
