Traditional core exercises, like crunches or bicycle, are great for sculpting your upper abdominals and obliques. But they barely touch those pesky lower abs, making toning this trouble spot quite a challenge for most of us.
Thus, if you want to really flatten and sculpt your belly, you have to make sure you’re hitting every last inch of those hidden muscles. Check out these high-intensity exercises to target lower abs and whip your tummy into bikini-body shape.
1. One-Legged Mountain Climber
Image Credits: One-Legged Mountain Climber
Start in a plank position with your right knee pulled into your chest;
Keep the right knee completely stable so you have a constant contraction on that side;
Then, slide the left knee in and back, maintaining the height of your hips;
Do 10-15, then switch and do the same on the other side.
2. Army Crawl
Image Credits: Army Crawl
Get down into a plank position, squeezing your butt, with a glider under each foot, on the edge of your mat;
Using your forearms, crawl forward about five steps;
Crawl until your gliders hit the end of the mat, and then crawl back;
Make sure to hold the plank position and keep legs straight and hips stable;
Do this 3-5 times, counting forward and back as one full rep.
Image Credits: C-Curve
Sit on the floor on your tailbone with a ball squeezed tightly between your thighs;
Rest on your elbows and make sure to maintain that height throughout;
Arch your back into a small stretch;
Tuck the tailbone and drive the low back down;
Pick your elbows up and hold onto the backs of your thighs;
Keep shoulders down, chin open, and elbows wide. This is the c-curve position;
From here, grab a set of light weights and hold arms out by your knees;
Lower arms and tap the ground, then lift back to start position;
Repeat as you hold the c-curve for 60-90 seconds, concentrating on the arm movements the entire time.
4. Hip Tips
Image Credits: Hip Tips
Lay flat on your back, legs straight up in the air at a 90-degree angle;
Place a ball in-between the inner thighs, hands relaxed down to the side;
As you press in on the ball, tip the hips up;
Be careful not to rock your hips, just tip them up slightly, initiating all movement from your lower abdomen;
Crunch in and tip the hips, release halfway, repeat;
Progress it by holding weights in your hands;
Do 15-20 controlled reps.
Image Credits: X-Factor
Start with your body sprawled out on the floor in an X, holding a weight in each hand;
Lift your left hand and bring the weight towards your right shin;
You should be lifting your torso and keeping your belly pulled into your spine;
Do this until you roll all the way up to balancing on your tailbone;
Lower back down and alternate sides;
Do 24-30 reps, alternating every time.
6. Six Pack Scissor
Image Credits: Six Pack Scissor
Lay flat on your back, hug your knee into your chest;
Keep your left leg straight and about two inches off the ground;
Place your right leg up toward the ceiling;
Lift your upper body nice and high, use hands behind the knee and then bring your hands behind your head;
Lift the left foot and tap the back of the right heel;
Crunch and tip your hips, half release, and bring the leg back to its starting position;
Do 12-15 per side, completing all on one side before switching to the other.