Friday, 11 April 2014

5 Killer (Lower) Abs

Some of the best exercises for the lower abs to get rid of that pesky bit of extra belly fat and to tone up for the summer!

Pulse Ups:
- Lie flat with your hands under your butt.
- Tighten your abs and raise your legs until they're vertical (this is your starting position). 
- Squeeze your lower abs and butt and push your legs directly upwards (make sure not to bend your legs).
- Hold for 5 seconds and slowly lower before immediately repeating the same motion.
- Do 15 reps...and if this is too easy add a light weight between your feet!

V Holds:
- Lie flat on your back with both hands by your side.
- Lift both legs at the same time as the torso to form a V with your body in the air (make sure to keep your back and legs straight).
- Contract your abdominals and hold the V pose for 30 seconds to 2 minutes.

90-Degree Static Crunch:
- Lie on your back with your knees and hips bent in tabletop position (feet flexed). 
- Stretch your arms to place both hands on the top of your thighs.
- Breathe in, and as you exhale contract your abs as you push your thighs into your hands (pushing back against them). 
- Your legs should not move, hold this position for 1 count and release.
- Do 3 sets of 10 reps...if this is too easy lift your upper shoulders off the floor as you contract.

Leg Lifts:

- Lay flat on the floor with legs straight and arms by your side with palms flat on the floor.
- Contract your abs and with a slight bend in the knees lift your legs to become nearly vertical. 
- Lower your legs slowly until they're almost at the ground and repeat.

Reverse Crunches:
- Lie on your back with both legs raised in tabletop position.
- Contract your lower abs to lift your butt up off the floor pulling your knees in towards your head (make sure to not move your upper back).
- Repeat 12-20 reps...and if this is too easy add a light weight between your feet!

Enjoy!
R