WHERE DO MOST PEOPLE STORE FAT? THE MIDSECTION, ALSO REFERRED TO AS THE LOWER ABS. YOUR LOWER ABS ARE LOCATED BELOW YOUR BELT AND BELLY BUTTON AND ARE A PART OF THE RECTUS ABDOMINIS MUSCLE. BUT, IF YOU THINK THAT DOING A LOT OF LOWER ABS WORK WILL RESULT IN LOSING FAT IN THAT SPECIFIC AREA, YOU’RE WRONG.
Spot training to remove fat in this problematic area isn’t going to work, but it can still generate results—especially when you’re trying to strengthen your core. And, when it comes to your overall core strength, the lower abs are the weakest and most underused muscles you’ve got. Targeting your lower abs will result in working your hip flexors—it’s a by-product of the movements that you have to do in order to effectively move said muscles. If you’re a sprinter, or in a sport that requires bursts of speed, this is a great benefit. If you’re not an athlete, you’re going to find this section of the book particularly challenging. Why? Because your lower abs are less developed and, as a result, you’re going to have a very hard time harnessing the power within them to properly engage them throughout your sets. Our advice is to start with your lower abs exercises so you don’t tire them out before even getting to them and to always begin with the easiest movements, focusing more on the form of each exercise and making sure your abs are engaged, rather than performing a multitude of reps or adding weight.
Brace yourself! This is the foundation of your abdominal strength for movement, absorbing impact, sports performance, unanticipated movements, and more. In combination with engaging your glutes, bracing your abs is the “power-on switch” you need for your Core Fitness Solution.
Although some trainers may suggest that you rest your calf muscles on a bench to minimize the use of your legs in this movement, we feel more focus needs to be put on specifically maintaining a neutral alignment of your lower back against the floor by:
1) bracing your lower abs and pulling your hips up toward your ribs, resulting in your back pressing against the floor.
2) squeezing your glutes, to assist your abdominal muscles, without lifting them off of the floor.
(Holding the tilt for 2 seconds and relaxing is considered one repetition.)
START Lie on your back with your feet flat on the floor, retaining the slight arch that naturally occurs in your lower back when lying on a flat surface.
Brace your lower abs so your naval is slightly drawn inward toward your spine, while simultaneously tilting your pelvis. Additionally, squeeze your glutes, which should result in your spine being flat on the floor (without lifting your butt off of the ground). Practice until you can hold the position at peak contraction for 60 seconds.
Because there is so little movement in this exercise, most people might think that it ranks as one of the easiest. But, if you’re finding it to be easy, you’re doing it wrong. Focus on the motion with an emphasis on your lower abs and you’ll feel every inch of this move in your core.
START Lie flat on your back with your hands cradling your skull. Bring your legs up so the soles of your feet are parallel to the ceiling. Keep your legs straight and heels together.
ACTION Slowly lower your legs until your heels are a few inches off the ground. Do not let your feet drop while you’re doing this movement. From there, raise your legs back up to the starting position while crunching forward with your upper body, being sure not to pull with your hands. That is one rep. Remember to keep your legs straight and together throughout the entire movement. Do not swing your weight or allow your lower back to come off the ground.
Make this move easier by keeping a 90-degree bend in your knees throughout each rep. At the start, your calf muscles are parallel with the floor; as you bring your legs lower, do not let your feet touch the ground.
Kick the intensity of this move up a notch by adding an upward thrust to the end of each rep so your hip and upper buttocks leave the floor (see inset). This is a very small movement of only a couple of inches. Don’t use momentum. Harness the power of your lower abs to thrust your legs upward.
Perhaps one of the most complex moves you’ll ever do, this exercise might turn you off at first because of its complicated U-like movement. Mastering it, however, will yield great results. Our advice: Even if you’re an advanced trainer, start with the beginner’s tip to prepare yourself.
START Lie flat so your butt, fists and forearms (elbows to fists) are the only parts of your anatomy touching the floor. Keeping your spine straight, make a 45-degree angle with the floor.
ACTION Keeping your knees together and bent, use the power in your lower abs to bring your legs up so your shins are parallel to the ceiling. From there, move your legs to the left so they make a 45-degree angle to the ground. Then, move your legs to the right while straightening your knees slightly, which will create a U-like motion as you bring your legs back up on the opposite side.
Make this move a little easier by lying flat on the floor and keeping your arms at your sides. This will ensure that you still put the focus on your lower abs, but no longer have to balance your body as described below.
If you’ve mastered this movement and want to add even more intensity, we recommend holding a V-sit so your body is no longer being balanced by your forearms. Keep your hands straight up, pointing toward the ceiling, throughout each rep.
The motion that you’re doing in this exercise isn’t simple. In fact, without practice, it is very easy to never fully realize the true potential of this movement. Our advice is to do it with your eyes closed, visualizing the movement of your legs making an imaginary “U” in the air for each rep. Your mind will guide your muscles to make the proper contractions and you won’t be distracted with how you look or what else is in the room.
Because there’s a lot to keep in mind when you’re doing the U-Boat, we won’t add in anything more to retain through the movement. Instead, prioritize. Sure, there’s a lot to do, but do things in a progression. New to the move? Keep your arms flat on the ground. Not getting the move? Try breaking it into sections. Above all, however, focus on keeping your ankles and knees together throughout the reps.
Named for the shape it puts your legs in, the figure four leg raise will have you wanting to cheat with your oblique muscles to perform each rep. Stick with steady movements through each rep for best results. Because it provides a hip flexor stretch, this move is especially crucial for athletes in high-impact sports with lots of running, such as football.
START Lie flat on your back in a typical crunch position with your hands behind your head. Stretch your left leg straight out, creating a 45-degree angle with the floor, and place your right ankle on your left knee.
ACTION Keeping your ankle on your knee, bring your legs forward while crunching your upper body upward. Do not swing your legs to complete the move.
If you’re finding this move too difficult, don’t put one ankle on the opposite knee. Instead, just raise one leg at a time, leaving the opposite foot flat on the ground.
Make this move more difficult by adding ankle weights for more resistance.
This is one of the few exercises in this book that requires gym equipment. You’ll need access to a captain’s chair or parallel bars in order to complete your sets. We included this exercise because of how effective it is in targeting the lower abs, but it is also one of the easiest exercises to lose your focus and not actually work the intended muscles. Take this exercise on once you’ve reached a higher comfort level with your training.
START Position yourself in a captain’s chair with your forearms flat against the cushions and your hands firmly gripping the handles. Tilt your pelvis and keep your feet slightly in front of your hips for proper lower abdominal engagement.
ACTION Crunch your legs up toward your torso so your hamstrings are parallel to the floor and your knees create a 90-degree angle or higher in your legs. Look straight ahead throughout the movement. Slowly return your legs to the starting position but do not let your feet go under your hips. Always lift from the bottom with the power of your lower abs.
Alternate your legs during this movement to make it easier, but do not create an angle in your crunching motion that favors either side.
Squeeze a dumbbell or medicine ball between your legs to add more intensity to this move. For even more intensity, kick your legs out during each rep so you create an L shape (or a V shape while lifting your tailbone away from the chair).
You’ll need a chin-up bar for this move and a great deal of patience. Although this exercise can be done quickly, the best results come from a very methodical upward and downward motion with a focus on your lower abs throughout. Because you’re also holding your entire weight on the bar, consider this a test of your upper body, grip, and arm strength all in one. Enjoy.
START Hold your weight on a chin-up bar with your arms shoulder-width apart. Let your legs dangle directly downward so the soles of your feet are parallel to the floor.
ACTION Crunch your legs up toward your torso so your hamstrings are parallel to the floor. Do not bring your knees past your hips and look straight ahead throughout the movement. Slowly return your legs to the starting position without using momentum.
Make this move easier by alternating your legs. Remember to keep your body straight throughout the set and resist the urge to twist to either side to complete your reps.
Add ankle weights to increase the intensity of this move.
Flutter kicks may sound a little too light to be in a challenging fitness book like this, but performing flutter kicks from the safety of the floor is a great way to harness the power of your lower abs. If you’re a boxer or competitive dancer, focus on the speed of your kicks to help with your footwork.
START Lie flat on your back with your arms at your sides for balance. Lift your legs off the ground in an open-scissor position, making a 45-degree angle with the floor, and keep them aligned.
ACTION Keeping your back, shoulders, and arms flat on the floor throughout each rep, kick your legs in alternating rhythm to mimic scissors. Each leg goes up and down to perform one rep. Do not bend your knees at all throughout the set.
Make this move a little easier by starting with your legs at an angle closer to the floor, but do not allow them to make contact with the ground.
Make this move harder by moving your legs up and down methodically through each rep. Focus on keeping your legs between a 45- and 90-degree angle to the floor, but remember to kick each leg up and down for each rep. You can also scissor kick your legs (kicking left to right) open and closed or across each other for further intensity.
While this exercise may look like a simple move, you will be prone to injury if you do not stay true to form. Make sure you don’t bounce on your tailbone throughout your reps.
START Lie flat on the floor with your arms at your sides and your legs up (soles parallel to the ceiling). For balance, open your hands and keep them, palms down, at your sides.
ACTION Thrust your feet up toward the ceiling. Your lower back and buttocks should only move a few inches off the ground. Focus the contraction on your upper abs. Keep a very meticulous pace through your reps, being careful not to bounce your lower back on the floor.
Put your hands under the small of your back to make this move a little easier and to offer more stability through each rep (see inset).
Kick up the intensity of this move by adding weight. You can cradle a dumbbell between your feet or use resistance bands.
You can do this move on just about any flat, cushioned surface, but we recommend a weight bench. If you’re adding intensity to this move by using a dumbbell, make sure it is secure between your feet at all times.
START Lie on a bench with your back flat and your butt on the edge of the bench, but still supported. Keep your arms at your sides or reach back and hold the top of the bench for balance. Your feet are flat on the floor and your knees bent at 90 degrees.
ACTION Kick out your legs so you make a straight line with your body; point your toes toward the ceiling. Crunch your legs up toward your torso. Keep your legs straight throughout the movement and stop when the soles of your feet are parallel to the ceiling. Do not arch your back or pull with your arms to bring your legs up.
Make this move easier by bending your knees during the crunching motion so your toes are pointing up and your shins are parallel to the ceiling.
There are several ways to make this move more intense. Our favorite is pausing and holding a contraction in three spots while bringing your legs down to the starting position. You can also add ankle weights or hold a dumbbell or medicine ball between your feet.
You’re going to really have to fight every impulse you’ve got to retain proper form and contraction to do this move properly. Most people will pull and use their arms, upper back, and shoulders to perform the rep. Don’t. Instead, use the power of your abs throughout, making sure to perform every contraction with meticulous attention to detail.
The circular motion in each rep will harness all of your core, while the lowering and raising of your legs will specifically target your lower abs. The key to this movement is to make sure that your leg circles are conducted in an even, methodical manner. Don’t rush or make fast circles to make the reps easier.
START Lie flat on your back with your arms at your sides for balance. Lift your legs off the ground, making a 45-degree angle with the floor.
ACTION Keeping your legs and feet together, rotate your legs in a circular motion while lowering them toward the ground, stopping a few inches, before making contact. Remember to keep your back, shoulders, and arms flat on the floor throughout each rep.
Make this move a little easier by starting with your legs straight up, so the soles of your feet are parallel to the ceiling. Remember not to let momentum aid in your movement and to keep your upper body flat on the ground.
Perform this movement in exactly the same manner listed above, but start each rep with your heels just a few inches off the ground and return them to that same spot at the conclusion of each rep.
This one may look easy, but appearances are definitely deceiving when it comes to this lower abs assault. Much of this exercise is based on your being honest with your movement. Don’t rock on your heels to create momentum or rely on your spine or upper body to move your torso forward to mimic the intended motion of this move. Instead, be extra mindful of bracing your lower abs, forcing them to do all the work. Once you have that mind-muscle connection, you’ll be feeling your lower abs as never before.
START Sit on the floor with your legs pointing straight ahead of you and your toes pointing at the ceiling. Put your hands by your hips and place them flat on the floor with your palms down.
ACTION Push down with your hands to raise your butt off the floor so only your hands and heels are touching the ground. With a slight bend in your knees, contract your abs inward and use the power of your lower abs to push your hips backward so they move to just behind your shoulders, making your spine angled at about 80 degrees.
You can alternate your leg placement during this movement to make it easier. Simply leave one leg flat on the floor while the other is balanced on your heel.
Adding a weight plate to your lap will create more tension in this exercise. Also, instead of returning to the starting position (where your legs are flat on the floor), for added intensity, try to stay off the ground for as many reps as possible.
This is a bonus exercise for extremely advanced trainers. One of our favorite exercises in this book is the hanging leg raise. If done correctly, it can create overall core strength and definition that few exercises can compare with. That’s why we covered it earlier in this chapter. The reason we’re setting this variation apart from the earlier movement is when it comes to overall core strength and total body power, it’s simply one of the best challenges possible for advanced trainers and elite athletes. If you can do this one, you need to let us know and show it off!
START As with the regular hanging leg raise, hold your weight on a chin-up bar with your arms shoulder-width apart. Let your legs dangle directly downward so the soles of your feet are parallel to the floor.
ACTION Crunch your legs up toward your torso so your front thighs reach your chest and your toes reach the bar that you’re holding your weight on. Slowly return your legs to the starting position without using momentum.