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This article originally appeared on DailyBurn.com.
If there’s one major muscle group we do not mind firing up during almost every workout, it’s our?abs. And for good reason: Aesthetics aside, a strong midsection results in proper?body alignment, better balance also it can help alleviate?lower back pain.
When you are looking at targeting the bottom 1 / 2 of your trunk specifically, there’s only one catch. Those “lower abs” people often refer to are classified as the rectus abdominis, which run along your?entire midsection?(and help give that coveted flatter belly or?six-pack look). So while you’ll be working the lower part of your stomach, you will also receive top of the half involved. That’s not bad, though-you’re targeting your tummy from every angle to really carve out some definition.
Tone up-from bottom to top and front to?back-with these seven lower ab exercises. Consider yourself hardcore!
Perform these seven moves in a row, with virtually no the remainder time in between. At the end of the circuit, have a 90-second break, then repeat two more times.
Photo: Ryan Kelly /?Daily Burn 365
Start on all-fours, then lift your knees a few inches started?. Keeping the knees elevated, move your right-hand and left foot one step forward?. Then move your left hand and right foot a measure forward?. Keep walking forward or if you have only a little space, step backward with opposite feet and hands?. Repeat for 10 reps.
This move works your whole core, but to actually concentrate on the deep transverse abdominis (which cinch your waist), make sure you draw your navel in and keep a neutral spine.
Photo: Ryan Kelly /?Daily Burn 365
Lie lying on your back together with your hands underneath the sofa or lower back, whichever is much more comfortable and can prevent you from arching your back. Your legs should stay straight as well as your low back should remain against the floor throughout the entire exercise?. Raise your feet toward the ceiling so your legs are perpendicular towards the floor?. Decrease your feet down again, just a couple inches started?. Still lift and lower for 10 reps.
Start with your head, shoulders and neck sitting on the floor and when you’re ready to kick your ab workout into high gear, raise your shoulders and head off the ground.
Photo: Ryan Kelly /?Daily Burn 365
Lie on your back, together with your feet several inches started, toes pointed, and your head and shoulder blades lifted off the floor. Put your hands behind your head, elbows wide?. Bring your right knee in toward your chest, as you lift your shoulder blade higher off the floor and toward your knee?. Straighten your right leg and lower your left shoulder, as you rotate and produce your left knee inward as well as your right shoulder up and toward your knee?. Continue switching sides to complete 20 reps total (10 each side).
?Be sure to lift and rotate your shoulders – not just your neck and head – to actually turn on your obliques in this exercise. Keep a neutral pelvis, too.
Photo: Ryan Kelly /?Daily Burn 365
Start in a high?plank position, body in a straight line from head to toe and hands shoulder-width apart?. Bring your right knee in toward your chest?. Return it to the floor and immediately bring your left knee to your chest?. Continue switching legs to complete 10 reps on each side.
The faster you progress (without wrecking your form), the greater calories you burn, so get stepping!
Photo: Ryan Kelly /?Daily Burn 365
Lie lying on your back. Lift your legs and bend your knees 90 degrees so your shins are parallel to the floor. Lift arms straight above you?. Decrease your left arm toward the floor behind you (elbow straight), as you lower your right foot to just over the floor (knee bent)?. Go back to start?. Lower your right arm toward the ground behind both you and your left foot to just above the floor?. Go back to start and continue alternating, which means you do 10 reps on both sides.
As for many of the moves on this list, focus on drawing your navel toward the floor so you conserve a neutral pelvis and keep your low back in touch with the floor. This helps target more muscles.
Photo: Ryan Kelly /?Daily Burn 365
Sit recorded on the floor, knees bent and feet flat. Lean your torso backward, therefore it is about 45 degrees in the floor?. Bring your knees into your chest, shins parallel towards the floor and arms straight before you?. Extend your legs straight out so that your feet reach just a few inches off the floor?. Bring your knees back into your chest and repeat for 10 reps.
Intensify this exercise by keeping your knees straight while you raise your legs and as you lower them, slowly drop your upper body back toward the ground as well. You’ll develop a full V sit-up.
Photo: Ryan Kelly /?Daily Burn 365
From your side, put your forearm on the floor, elbow consistent with shoulder along with other hand in your hip?. Stagger your feet and raise your hips up so your is in a straight diagonal line?. Hold it for Thirty seconds, then switch sides.
Planks work the deep inner muscles of the abdominal wall, assisting to keep the trunk stable. Want to make your plank even more challenging? Try one of these?five variations.
