Well-known traditional core exercises like sit-ups or cycling are great for sculpting the upper abdomen, but they barely touch the lower abdominal muscles, making toning this area a challenge for most of us.
So if you really want to flatten your belly, you need to make sure you’re pushing 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 exercises to activate the lower abs.
She says the key to lower abdominal success is the legs and brain, because every time the legs move, the lower stomach is used, and they are associated with the hip flexors.
He says that, unfortunately, most of us feel these exercises mainly in the hip flexor, which can work the abdominal muscles, not to mention being quite unpleasant because the lower stomach requires a lot of mental concentration.
Therefore, it is crucial to “place” the brain on the muscle group, constantly focusing on the lower abdominal muscles and thus making sure that you feel them engaged in every movement.
Also before moving on, it is necessary to make sure you know how to execute the classic plank position perfectly, as many of these movements are based on it.
If so, all you have to do is follow these 8 exercises, recommended exactly by Kira Stokes (who has a six pack that most can only dream of).
- Plank Swing
You need to do between 10 and 15 front and back swings (counting front and back planks for one) or for 30 seconds. And follow the instructions shown in the picture.
- Jumping plank
You need to do this for 30-45 seconds or 10-15 reps. Follow the instructions shown in the image.
You must do 10-15. Follow the instructions shown in the image.
- Drag army
You need to do this 3 to 5 times, counting back and forth as a complete repeat. Just follow the instructions shown in the image.
- Plank Push-Ups
You will need to do 10 to 15 reps. Just follow the instructions shown in the image below.
- Abs with legs raised
You will need to do 15 to 20 reps. Follow the instructions in the image.
- X crunches
You need to do 24 to 30 repetitions alternating each time (so 12 to 15 on each side). Follow the instructions shown in the picture.
- Scissors Crunches
You should do 12 to 15 on each side, completing everything on one side before moving to the other. You should also follow the instructions shown in the image.