The Best Lower Ab Workouts To Switch Up Your Routine ASAP, From A Trainer

How to:

1. Start on the floor in a quadruped position, hands directly underneath your shoulders. Step your feet back, one at a time to assume a plank position. For more stability, widen your stance with your feet.
2. Maintain a straight line from heels through the top of your head, looking down at the floor, your neck should remain in a neutral position.
3. Engage your abs, quads, glutes, and hold for the duration of time indicated above. That’s 1 rep.

How to:

1. Lie on your back with feet planted hip-width on the floor and knees bent.
2. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders.
3. Pause at the top, squeezing the glutes a little extra for good measure.
4. Lower back down with control to the starting position to tap hips on the floor before repeating. That’s 1 rep.

技巧:雙腳分開與臀部同寬。腳尖稍微抬高。 將臀部向後延伸，直到身體與地板平行，手臂同時向前伸直到二頭肌靠近在耳朵上。 回到站立為一個代表。 每邊完成10次後，繼續下一個動作。

How to:

1. Lie on your back with right leg and arm straight on the floor and at a 45-degree angle from body, left leg bent so foot is flat on the floor, and left arm extended up toward ceiling (elbow locked out) holding a kettlebell.
2. Keep eyes on weight, press into your right arm, and sit up, coming onto the right forearm.
3. Press through the right palm and left foot as you sit up taller and simultaneously shift the right leg under your body until the shin rests on the floor and forms a 90-degree angle with the left leg.
4. While maintaining your eyes on the weight above, slowly reverse the movement to return to starting position. That’s 1 rep.

How to:

1. Lie on your back with hands at sides and legs extended, with a looped resistance band around ankles.
2. Lift legs straight up to the ceiling so they form a 90-degree angle with your torso. Curl head, neck, and shoulders off of mat so gaze is at thighs.
3. Keep legs straight and tension on the resistance band, but separate heels so the right heel is slightly lower than the left.
4. Maintain the distance between feet and lower both legs toward the floor.
5. Once the right foot is just above the floor, reverse the movement to return to start.
6. Repeat, leading with the opposite foot. That’s 1 rep.

How to:

1. Start in a quadruped position with your hands directly under shoulders and a resistance band looped around the balls of your feet.
2. Draw your navel in towards the spine while raising your right arm and left leg, until they’re fully extended and form a straight line with your body.
3. Keeping your core engaged and torso stable, bring your elbow and knee towards each other to tap below your navel . Extend back out. That’s 1 rep.
4. Complete all reps on the same side, then switch sides and repeat.

How to:

1. Lie on your back with arms extended toward the ceiling in-line with shoulders and legs bent to 90 degrees (knees above hips).
2. Pressing the lower back into the floor and engaging the abs, slowly extend and lower the right leg and left arm (overhead) until they nearly touch the floor.
3. Pause, then return to start and repeat on the opposite side. That’s 1 rep.

How to:

1. Lie on your back with your arms extended at your sides.
2. Bring your feet into a tabletop position, with your heels pressed together.
3. Extend your legs out at a diagonal, keeping your heels close together.
4. Bend knees and draw heels in toward your butt. Extend legs back out. That’s 1 rep.

How to:

1. Lie on your back with your hands by your side.
2. Straighten your legs and extend them at 45-degree angle.
3. In a steady movement, alternate lifting the right and left leg for the duration of time indicated above. That’s 1 rep.

How to:

1. Lie on back with legs in tabletop position (knees over hips), bent at 90 degrees, hands gently holding the backs of the thighs, just below knees.
2. Engage your core to curl forward so that your head, shoulders, and upper back lift up off the ground and towards knees, as elbows bend outwards. Try to avoid using your arms to pull yourself up and forward—this movement should come from the abs!
3. Lower back a few inches and then forward (i.e. pulsing), keeping upper back, shoulders, and head lifted. Continue for the duration of time indicated above. That’s 1 rep.

How to:

1. Lie on your back with your arms at your sides.
2. Lift your legs to a 45-degree angle with the ground.
3. Keeping your legs straight, cross one leg over the other.
4. Continue alternating which leg is on top for the duration of time indicated above. That’s 1 rep.

How to:

1. Get into a high plank position with your arms straight, shoulders stacked over hands, body in a straight line from your head to your ankles, and core and glutes engaged.
2. Keeping the core engaged and torso stable, raise your right knee toward your chest. Return to the starting position.
3. Repeat with your left leg. That’s 1 rep. Continue alternating legs for the duration of time indicated above.

How to:

1. Lie on your back with your arms at your sides. Lift your legs to a 45-degree angle with the ground.
2. Keeping your legs straight and lifted in the air, tap your right leg out to the right. Pause for a moment, then return to center.
3. Repeat on the other side. That’s 1 rep.

How to:

1. Lie on your side with your right forearm flat on the floor, elbow under shoulder, and both legs extended, forming a straight line from head to feet. (Feet can either be staggered for more stability, or stacked for more of a challenge.)
2. Engage core and lift hips off the floor. Hold for the duration of time indicated above. That’s 1 rep.

How to:

1. Stand with feet hip-width, then step your right foot a couple feet behind your left foot.
2. Bend your back knee and drive it forward and up as high as you can. At the same time, swing your arms with the opposite leg, like you’re running.
3. That’s 1 rep. Continue for half the duration of time indicated above, then repeat on the other side for the remainder of time.

How to:

1. Stand with feet hip-width, Then take a wide step to the side with the right leg. Hinge hips back and bend right knee to lower until right leg is bent 90 degrees.
2. Transfer weight to the left leg as you drive the right knee up to hip height. That’s 1 rep. Continue for half the duration of time indicated above, then repeat on the other side for the remainder of time.

How to:

1. Lie on your back, with your hands behind your head, legs straight in the air.
2. Lift your arms and try to touch your toes, lifting your chest off the ground as much as you can.
3. Lower arms and head back to the mat with control. That’s 1 rep.

How to:

1. Start in a quadruped position, shoulders stacked over wrists, holding a mini loop resistance band (anchored to an object to your right) in your right hand.
2. Pull the band taut as you lift knees off the floor and hover them for a few seconds.
3. Lower knees and relax the band to return to start. That’s 1 rep.

How to:

1. Lie flat on the floor with your lower back pressed into your mat. Interlace your fingers and place behind your head. Float your legs up to a tabletop position.
2. Lift your head and shoulder blades off of the ground.
3. Straighten your right leg long while turning the upper body left and bring your right elbow towards your left knee. Switch and repeat on the other side. That’s 1 rep.

How to:

1. Stand with your hip-width, holding a single dumbbell horizontally between both hands.
2. Lift your right leg up, so it forms a 90-degree angle.
3. Keeping your lower body still, twist your body to the left. Twist to the right. That’s 1 rep.