This workout focuses on your lower abs but works your whole core. The lower abs are a trouble area for a lot of people, including me. When I was putting this challenge together, this workout was the one I really felt the next morning!
Like all the workouts, this should take about ten minutes (hopefully).
Notes on Form:
Crunch – Lie on your back, knees bent, feet flat on the floor, hands behind your head. Lift your head neck and shoulders off the floor without pulling on your head/neck. Focus on lifting your chest up to the sky.
Double Crunch – Lie on your back, knees bent with your legs lifted and shins parallel to the floor. Lift your head neck and shoulders off the floor while simultaneously lifting your hips and legs. The goal is to bring your knees and head/chest towards each other without yanking on your head/neck.
Reverse Crunch – Lie on your back, arms at your sides, legs straight up to the sky. Contract your abs to lift your hips off the ground, reaching you legs to the sky. Try to make the movement smooth and controlled – don’t jerk – and don’t rock back and forth with momentum. Note: my picture is not perfect because my legs aren’t staying perfectly straight, the straighter you can keep them, the better. I told you my low abs are weak!
Toe Touches – Lie on your back, legs and arms extended straight in the air. Lift your head, neck, and shoulders up off the floor, reaching to try and touch your toes.
Leg Lowers – Lie on your back, arms at your sides, legs straight up to the sky. Put your hands under your butt to support your low back. Keeping your low back pressed to the floor, lower your legs down until they are a few inches off the ground, then lift them back up to the starting position.
Cross Body Crunch – Lie on your back with your knees bent. Place your right hand behind your head and extend you left arm out to the side. Lift your head, neck, and shoulders off the ground and bring your right shoulder toward your left knee. Focus on lifting your chest and shoulder, don’t pull on your neck!
Scissor Kicks – Lie on your back, lift your head neck and shoulders off the ground, arms at your sides lifted off the ground. Extend your right leg straight up and your left straight out. Keep your lower back pressed to the floor. Now switch legs, lowering your right leg as you lift your left leg. Keep switching for the full 20 seconds. MAKE IT EASIER – If you’re a beginner, you can hold the leg that is extended in the air. If your low back is arching of the floor, don’t lower your leg as far.
Butterfly Kicks – Lie on your back, hands under your butt to support your low back, legs extended out and hovering a few inches off the floor. Cross your right leg over your left, then switch so your left is crossed on top of your right. Keep fluttering your feet back and forth. MAKE IT HARDER: Keep your legs lower. MAKE IT EASIER: Keep your legs higher off the ground.