Want to build a strong core and get ripped abs? Tired of doing sit-ups and crunches? If so, it's time to make some changes to your workout. From planks and mountain climbers to hanging leg rises, there are plenty of exercises to include in your training plan. These moves target the lower abs, which are the hardest to isolate. In general, they involve moving the lower body toward the upper body.
So, here are five lower ab workouts for a strong core:
This full body exercise targets nearly every muscle group, especially the quads and lower abs. From a push-up position, bent your right knee and bring it under your hips. Your hands and toes should support your weight. Switch legs using an explosive movement. Extend the bent leg and bring the other foot up with the knee flexed. Repeat up to 15 times.
Hanging Leg Lifts
Touted as one of the best lower ab exercises, the hanging leg lift builds core strength and increases your range of motion. To get started, grab a pull-up bar. Your arms should be extended and your back straight. Let your feet hang. Bend your knees to the chest, hold the contraction for 2-3 seconds, and return to the starting position. Complete up to four sets of 15-20 reps each.
Ab Wheel Rollouts
This exercise requires an ab wheel. Sit on your stomach, with the knees on a mat. Grab an ab wheel with both hands and then slowly roll straight and forward. Squeeze your abs with every move. Keep your arms and legs straight at all times.
Lying Leg Raise
This exercise isolates your lower abs and can be done at home. All you need is a mat or a flat bench. Lie on your back, with your legs extended in front of you. Keep your arms at your sides or under the glutes for support. Slowly raise your legs perpendicular to the floor. Use your abs to control the movement. Return to the initial position and repeat.
Lie on your back, with your arms at the sides. Keep your legs extended in front of you. Squeeze your lower and butt, and raise your legs. Your body should form a 90-degree angle. Push your legs upwards without bending the knees. Hold the contraction for one or two seconds, lower your hips, and repeat.
Are you ready to give it a try? Try these workouts, eat clean, and the results will follow!