Achieving the sculpted abs you dream of requires determination and a lot of hard work. The trouble for many people is their lower ab section, affectionately known as the pooch. Here are some of the best lower ab exercises to get rid of that dreaded pooch.
90 Degree Static Press
Lie on your back with your knees and hips bent 90 degrees and your feet flexed. Place your palms on the top of your thighs. Breathe deeply and as you exhale, brace your abs tightly, press your back to the floor, and push your thighs to your hands and your hands to your thighs. Your legs shouldn’t move. Hold for one count and release.
Lie on your back with your legs straight up in the air. Place a ball between your inner thighs. Tip your hips up as you squeeze the ball between your thighs. Don’t rock your hips, just tip them up slightly, making sure all the movement comes from your lower abdomen. Crunch in, tip your hips, and release halfway.
Get into the plank position, with a glider or towel under each foot. Using your forearms, crawl forward five steps, then crawl back. Keep your hips stable, and maintain your plank with an engaged core, squeezed bum and body straight. Count forward and back as one rep.
Sit with your knees bent, feet flat on the ground. Lean back to prop your upper body on your elbows, with your back lifted and palms facing down. Engage your abs and lift your legs to 90 degrees with your feet pointed. Bring your legs slowly to the left maintaining the 90 degree angle, with both hips staying on the ground. Lift your legs back to centre and over to the right, as if you were tracing a U in the air with your knees.
You can invest in supplements to help you make the most of your workout. Check out glutamine supplements or protein supplements such as Optimum Nutrition Gold Standard 100% Whey and Dymatize ISO 100 to find what works best for you.
- Lower Back – Standing Cable Rows
- Lower Back-Single Cable Row
- Protein Supplements: The benefits of a pre-training shake