Developing eye-catching V lines looks impressive and is essential for overall strength and health.
According toresearch, your core muscles, particularly the lower abs, are vital for maintaining balance and stability.
They help protect your spine and reduce your risk of lower back injuries during daily activities and workouts.
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Additionally, strengthening your lower abs canimprove posture, enhance stability, and boost physical performance.
“The lower ab region is one of the most frustrating places to lose fat,” Dickson explains.
Read on for the best lower ab workouts and detailed instructions.
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Workout #1
1.
Decline Reverse Crunch
Set an adjustable workout bench so it’s lower than parallel to the ground.
Complete three sets of eight to 10 reps, resting for one minute between sets.
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“Grab a double-ended rope attachment if you aren’t sure what to use,” says Dickson.
“Hold the attachment loosely in your hands and step back and down into a full-kneeling position.
The attachment should be in front of your face.
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Perform three sets of 12 to 15 reps with one minute of rest between sets.
Your legs should be extended with your heels on the ground.
Crunch your abs to pull your knees up and back toward your chest.”
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Aim for two sets of as many reps as possible with one minute of rest between sets.
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Workout #2
1.
Plank
For planks, get into a pushup position and lower onto your elbows.
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“Extend your hips by flexing your glutes and brace your abs,” says Dickson.
Hold this position for 30 seconds across two rounds.
Rest for one minute between rounds.
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Let your legs freely hang.
“If this movement is too difficult with straight legs, bend your knees to a 90-degree angle.
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Perform two sets of 15 reps with one minute of rest between.
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Plank
It’s time for another plank to fire up the core.
Extend your hips by flexing your glutes and brace your abs.”
Hold this position for as long as possible for four sets.
Rest for one minute between sets.
Do three rounds total, resting for one minute between each round.
Bend your knees to form 90-degree angles.
Reverse the motion and perform it with the opposite limbs as though you were pedaling a bicycle.”
“Lastly, flip over from your back to your stomach and prop yourself up on your elbows.
Workout #4
1.
Mountain Climbers
“Get into a pushup position with your knees and elbows locked,” instructs Dickson.
“Draw one knee up and forward toward the same-side armpit, crunching your abs hard as you do.
Aim for three sets of 20 reps with one minute of rest between sets.
Hold a lightweight dumbbell or medicine ball ahead of your chest.
Do three sets of 20 reps with one minute of rest between sets.
Complete three sets of 12 to 20 reps, resting for one minute between sets.
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Workout #5
1.
If this movement is too difficult with straight legs, bend your knees to a 90-degree angle.”
Perform four sets of 10 to 15 reps with one minute of rest between sets.
“If you aren’t sure what to use, grab a double-ended rope attachment,” says Dickson.
“Hold the attachment loosely in your hands and step back and down into a full-kneeling position.
The attachment should be in front of your face.
Complete four sets of 10 to 15 reps, resting for one minute between sets.
Ensure that your lower back remains in contact with the floor.”
Hold this position for as long as possible for three sets.
Rest for one minute between sets.
