Hey, you guys! Today I’m going to show you some brutal lower abs exercises. We’re going to try to get rid of that belly pooch. Hey, you guys. We’re going to work on the lower abs area today, where I know most of us tend to hold our weight. It’s a tough area. Normally we’re trying to lean out to see your abs. The upper abs normally will peek out first before the lower as. I know it’s a tough area.
We also want to make sure we’re thinking about clean eating. We want to make sure we’re getting some good cardio in, but we also want to make sure we ‘redoing some strengthening. So today I’ll go through some strengthening exercises for you and you can do your part by eating cleaner and getting some cardio in. First thing we’re going to start with is an L-sit raise. This is kind of a gymnastics inspired exercise. I really like it because it really targets – it can be a little tough, but it’s a good one. With this one I want you to think about doing anywhere from 15 to 20 reps. You’re going to start with your feet out front, you’re going to bring your hands out in front of you, you’re going to feel like you want to go here, but don’t. You want to put your hands here. It’s a little discombobulating the first time you try it. Hands are going to be out front and you’re going to think about lifting your legs, and lowering. Through your tips. You’re going to lift, and lower. I’m kind of pressing through my shoulders a little bit, but the main thing I’m working on is that lower as, really doing its work to lift my legs. It’s a tough one. So if you can’t make 15 to 20 that’s okay. Do 10.But it’s a good place to start. Next we’re going to go into the plate pass. This is another one of my favorite ones. What we’re going to do is lay on our back. Our knees are going to be bent, we’re going to place the plate – I usually put it a little bit closer to my knees. Not so far down. It’s a little more torque on the lower back. I tend to keep it here. Again, use as much weight as you want. You’re definitely going to want to have your hands behind your head. If you don’t, you’re going to go forward. You’re going to lower down, you’re going to hold, and bring the plate back up. Down, and hold, and back up. So if you want you can actually pass it here, and go here. If you want. And here. That’s an option, too. Or you can just leave the plate on and just have that constant resistance. Think about breathing out as you’re bringing the plate down, and in as your legs are up. What I love about this one too is, it actually helps strengthen your lower back, which is another critical place you really want to work, too. Next we’re going to go into another one of my favorites: seated kick outs. You’re going to take a dumbbell. Probably nothing super heavy. When you do this exercise you’re going to put the dumbbell here, you’re going to grab the bench, slightly sit back, bring your knees up. The key with this one is dropping it down and almost sweeping across the floor. It’s about the lower abs. We’re not back here, we’re here. So we’re targeting that lower abs area. I’m fully extending out, knees all the way up. Extending all the way out, knees are up. With all of these, these will be higher rep exercises.12 to 15 reps. Super great, I love that one. We’re going to finish with tricycle kick ups. This is the one that’s more metabolic, that will be a little bit tougher, that really burns it out. The goal would be to do 12 reps on each side. You’re going to start on your back, think about bringing a knee up, back down, reaching. Now these you can do alternating, or you can just focus on doing one side at a time and burn it out, and immediately go on the other side. That’s my favorite thing to do. I like to just tax that one muscle before I move to the other side. That movement is really, really, really focusing here. I love that one. Super great. Four great, strengthening exercises for those lower abs. Remember to do your part by eating cleaner, getting some good cardio in, making sure you’re keeping a good consistency with your workout. Especially with your lower abs. You will see some changes, you gushy, check us out on Anchorwomen.com. Check out our social media. We’ve got awesome stuff there. Instagram, Face book, every day they’re putting on different workouts, or different exercises to help you guys get out of a rut, or just be like ‘Whoa! That’s cool. Let me try that today. ‘Thanks for joining me, and I’ll workout with you guys soon.
No comments:
Post a Comment