Well-known traditional core exercises like sit-ups or cycling are great for sculpting your upper abs, but they barely touch those pesky lower abdominal muscles, making toning this problem on the spot quite a challenge for anyone for most of us.
So if you really want to flatten your belly, you need to make sure you’re pushing every last inch of those hidden muscles, which is why we asked a fitness expert and certified personal trainer,
Stokes, to show us some of her favorite moves to even out the lower belly.
According to her, the key to success for the lower abdomen is the legs and the brain, because whenever the legs move, the lower abdomen is used, and they are associated with the hip flexors.
He says that, unfortunately, most of us feel these exercises primarily in the hip flexor, which can take the work out of the abdominal muscles, not to mention quite unpleasant because the lower abdomen requires a lot of mental focus.
Therefore, it is crucial to place the brain in the muscle group, with a constant focus on the lower abdominal muscles and therefore making sure that you feel them contracted in each movement.
Also before moving on, you need to make sure you know the classic plank position because many of these moves are based on it, so you need to know a perfect plank position.
And now, we begin. All you have to do is follow these 5 exercises, recommended exactly by Kira Stokes (who has a six-pack most can only dream of).
SEATED V CRUNCHES
- First, you have to lie down on the ground.
- Then extend your arms towards your thighs. Raise your legs a few inches and sit up a bit.
- That’s the initial position.
- Then stand up bringing the heels of your feet towards you, while your body also moves towards your knees.
- The idea is to lean on your buttocks trying to touch (or get as close as possible) your chest with your legs.
- Then inhale as you return to the starting position.
- You must repeat it between 15 and 25 times.
TOUCHES OF THE FEET LYING DOWN
- First, you have to lie down on the ground.
- With arms outstretched to the sides of the body.
- Then bend your legs putting them at a 90-degree angle.
- Then touch the toe of your left foot to the ground and return to the starting position.
- Then do the same with the other foot. That’s a repeat.
- You must repeat it between 15 and 25 times.
DEAD BUG
- Lie on your back and stretch your arms vertically until your hands are above your shoulders. He flexes his legs to 90 degrees, placing his knees at the level of his pelvis. Put the feet in flex and the hip in retroversion so that the lower back is well attached to the ground.
- Inhale and engage your core as you slowly stretch one arm back and bring the opposite leg forward until your hand and foot are almost touching the floor, respectively.
- Exhale and reverse the movement to return to the starting position. That would be a repeat.
- You must repeat it between 15 and 25 times.
OBLIQUE TWIST CRUNCHES
- Sit on the floor and join both hands.
- He raises his feet a little and flexes his legs, raising his knees.
- Turn your body to one side and then to the other.
- You must repeat it between 15 and 25 times.
BOAT WITH BENT KNEES
- Begin by lying on the floor with your legs raised and arms above your head, and take a deep breath.
- As you exhale, lift your head and shoulders off the floor.
- And as you stand up, open your legs so that your arms are between your legs (cut).
- You must repeat this movement for 1 minute.
