Target your lower abs with these 8 effective exercises recommended by Kira Stokes for a stronger core and defined muscles.
Well-known traditional core exercises like crunches or bike crunches are great for toning the upper abdomen, but they barely touch those pesky lower abdominal muscles, making toning them in place quite a challenge for most of us.
So if you really want to flatten your tummy, you need to make sure you’re hitting every last inch of those hidden muscles, which is why we asked fitness expert and certified personal trainer Kira Stokes to show us some of her favorite lower abdominal toning moves.
According to her, the key to a successful ab workout is your legs and your brain, because every time you move your legs, you are using your abs, and they are connected to your hip flexors.
She says that unfortunately, most of us feel these exercises mainly in the hip flexors, which can take away from the work of the abdominal muscles, not to mention it is rather uncomfortable because the lower abdomen requires so much mental focus. Therefore, it is crucial to place your brain in the muscle group with a constant focus on the lower abdominal muscles, making sure you feel them engaged with every movement.
Also, before moving on, you need to make sure that you have a classic plank position down, because many of these moves are based on it, so to have a perfect plank position, Stoke tells you to rely on your legs and forearms, roll your shoulders back, tighten your cheeks, pull your navel hard, but be careful not to engage your back, because your whole torso should remain in a straight line.
Now that this is clear and understandable, it’s time to get your lower abdominal muscles in perfect shape. All you have to do is follow these 8 exercises, as recommended by Kira Stokes (who has a six-pack most people can only dream of.
Best Lower Abs Exercises to Burn Fat and Build a Six Pack
1- Plank Row
You need to do 10-15 forward and backs (counting forward and back as one) or for 30 seconds.
Follow the instructions shown in the image above.
2- Bear
You need to do for 30-45 seconds or 10-15 reps.
Just follow the instructions shown in the image above.
3- One-Legged Mountain Climber
You need to do 10-15, then switch and do the same on the other side.
Follow the instructions shown in the image above.
4- Army Crawl
You need to do this 3-5 times, counting forward and back as one full rep.
You only need to follow the instructions shown in the image above.
5- C-Curve
You need to repeat as you hold the c-curve for 60-90 seconds, concentrating on the arm movements the entire time.
Just follow the instructions shown in the image above.
6- Hip Tips
You need to do 15-20 controlled reps.
Follow the instructions shown in the image above.
7- X-Factor
You need to do 24-30 reps, alternating every time (so 12-15 each side).
You need to follow the instructions shown in the image above.
8- Six Pack Scissor
You need to do 12-15 per side, completing all on one side before switching to the other.
Also follow the instructions shown in the image above.
Keep reading: The exercise that burns more abdominal fat in 5 minutes than 100 classic sit-ups
