Whether you want to drop a few pounds, have a flatter belly or just want to do some belly fat workout, you’re in the right place. I remember when I wanted to have abs, and all I did was sit-ups… Those were the weird days indeed. I’m not the most active person there is, but I do like to do some at-home exercises three to four times a week. The biggest improvement you’ll see will happen in the first two weeks, but you have to work hard at it.
And I know that finding easy and simple exercises are the best way to start, that’s why I wanted to find the best ones to get you started. Do these every day or at least four-five times a week. Find what you want to do, schedule your time and start burning that hated body fat! Small steps pave the road to a new you. :)
According to research, when you’re doing exercises, the main thing you need to pay attention to is not to overexert yourself. Don’t forget to warm up and leave time to cool down. Also, if you feel like you need to stop, and can’t go on anymore, take a breather and try again later. Exercise and muscle density doesn’t build up overnight, so it’s important not to expect it. Give yourself, your body time and it will build up that resistance and muscle mass. Now onto to exercises themselves!
A few warm-up exercises
Jump left and right
Simple and self-explanatory. In short, just jump left and right, keeping your body in place while moving your legs.
Jump a few times, moving your hands alongside your body up and down as you go.
Stretch your upper body a few times, keeping your hands close to your chest.
90-Degree Static Press
Lower abs exercises are a good way to start your workout or as a stand-alone exercise. There’s never a bad time to squeeze in some extra work.
Follow these steps: Lie down face up with your knees and hips bent 90 degrees and feet flexed. Extend your arms and press both palms on top of your thighs. Inhale deep, and as you exhale, brace abs tight, pressing your lower back against the floor and push thighs into and against your hands. Hold, count to 2 and release. Do up to 3 sets of 10 in a row, with 25 seconds of breaks. (Note: your legs should stay stationary.)
Now to make it harder: As you exhale, lift your shoulders and head off the floor as you press your thighs and palms together. Lower your upper body down the floor as you inhale.
As a rule, when you contract, imagine that you’re “zipping” your muscles from the pelvic floor to your belly button (drawing in tight as if you’re trying to squeeze into a pair of jeans.)
Resisted Single-Leg Stretch
This Pilates-inspired move uses the same action as the static press. What makes it challenging is the weight of your extended leg.
Follow these steps: Lie on your back and bend both knees towards your chest, feet flexed. Interlace your fingers on top of your left thigh and extend your right leg. Lift your head and shoulders off the floor, curling up and looking at your legs. Next, press your palms against your left thigh while tipping your pelvis to bring your leg toward your chest, while your hands add resistance to your leg. Hold for a couple seconds, then switch legs. Do up to 3 sets of 10 in a row, with 25 seconds of breaks.
Now to make it harder: Keep both of your legs straight, pressing against the top of your thigh as one leg pulls in, then do a scissoring action and switch sides.
Tips: As you push against your thigh, imagine pulling your leg into your chest with your abs. The resistance should be in the abs, not your thighs or hip flexors.
Full Plank Passé Twist (Lower Abs Exercises)
This is a dynamic twist on the traditional plank exercise.
Follow these steps: Begin with a full plank and position your feet together. Bend your right knee across to the left as you slide your left foot up your knee in a passé position. Your hips should turn to the side as you pivot slightly to the left. Slide your right leg back to the starting position and repeat the same process on the other side. That’s 1 rep. Do up to 3 sets of 10 in a row, with 25 seconds of breaks.
Tips: Imagine as your abs are drawing your knees up and across your body. Pull your abs in tighter as you lift up your legs.
Reverse Plank Hover
This is another one of those exercises that is actually a lot harder than it looks. You’ll engage your abs and pretty much every other muscle in your body.
Follow these steps: Sit with your legs extended, your feet flex and hands just outside your hips. Your fingertips facing forward. Brace your abs in tight and press down through your arms as you lift your hips a few inches off the mat. Bend your knees slightly, keeping your heels fixated on the ground. Take a breath and scoop your abs in deeper towards your back. As you exhale, fully extend your legs and push your hips behind your shoulders. Count to 1 and release. Bend your knees and return your hips under your shoulders and gently lower to the floor. That’s one rep. Do up to 3 sets of 10 in a row, with 25 seconds of breaks.
Now to make it harder: Instead of lowering your hips between reps, keep them lifted off the floor for the whole set.
Tips: Move your hips by lifting and focusing on your abs, use your legs and arms only for supporting your weight.
This exercise is also a hard one, but don’t panic. Once you get the hang of things, you will do just fine.
Follow these steps: Lie on your back with your knees bent to 90 degrees, turning outwards like a frog. Make sure to keep your heels pressed together while flexing your feet towards you. Tighten your stomach and crunch up, lifting your head and shoulders off the floor. Hold this position and count to one. Place your arms down, hovering a few inches off the ground. Straighten your legs from your body at a 45-degree angle, then return to the starting position. That’s one rep. Do up to 3 sets of 10 in a row, with 25 seconds of breaks.
Now to make it harder: Extend your legs lower to the ground as you press out, and then lift them instead of bending and extending. Keep your back down during the movement.
Tips: Focus on your abs, forcing them to do the hard work of lifting and lowering your legs. Keep your back pressed into the floor the entire time.
Thank you for reading our article: 4 Exercises For Lower Abs To Help You Get In Shape!
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