Lower-Ab Workouts You Heard Of, But Have You Tried Them?
Most of us are well aware of how to get stronger, sleek-looking abs by now. We know that sculpting the core takes calculated effort and motions that you can only get from certain workouts. Unfortunately, that means machines and equipment you may only have access to in a gym. If you’re like me, once there’s been a long period of absence from the gym (about a week), it’s tough to get back in there full throttle. Sometimes it’s just easier to start from home with a couple of simple workouts first to at least get a little volume (and thus a little motivation) back. This is why I’ve slowly constructed home workouts, as I’ve fallen off the wagon to a point where I’ll be staying fit from home more often than not. Here, I’m going to discuss and show demonstrations of three home lower-ab workouts that will produce results without even setting foot in a gym.
The flutter kicks exercise is one of my favorite lower-ab workouts to do at home for two reasons. The first reason is that you feel these bad boys when they’re done properly. The amount of energy it takes to lift the lower half of your body and move in a controlled, flutter-like motion for an extended period of time is enough to have you tap out for the day. Of course once they’re done regularly you start to get used to the burn, but believe me when I say you’ll always somewhat feel it. The second reason is that you can compound this with horizontal scissor kicks, which I will go more in detail in the next workout.
To properly perform this exercise, lie flat on the ground with your hands underneath your buttocks. Next, lift your legs about six inches above the ground. Lift your head so you can see the motion using only your neck and not your trunk. From this position, alternate kicking (or fluttering) your legs in a controlled up and downward motion. The cadence should go something along the lines of, “1, 2, 3, ONE! 1, 2, 3, TWO!” with the reps usually ranging from 10-15. Here is a YouTube video demonstration of a properly executed flutter kick:
Horizontal Scissor Kicks
The second lower-ab workout from home you’ll really feel, and thus see quick results from is the horizontal scissor kicks exercise. This one is similar to flutter kicks in that the starting positions are basically identical. The only difference is in the motion of the workout. With scissor kicks, you simultaneously kick your feet outward and back in with a controlled motion, whereas flutter kicks are upward kicks. As I mentioned earlier, this workout can be compounded with flutter kicks. Usually, after I’ve done about 10-12 reps of flutter kicks, I stop and hold my legs six inches above the ground for about five seconds, then I switch to scissor kicks. I try and do at least 5 reps with the exact same cadence as I use with flutter kicks, but of course, go for more when I feel I can do more.
To properly execute horizontal scissor kicks, begin in the same position as you would with flutter kicks. Next, spread out your legs simultaneously (1-count), then back in (2-count), then back out (3-count), then back closed (ONE!). Repeat this motion for about 9-14 more reps, or compound them with either flutter kicks or this next lower-ab workout…
Another lower-ab workout that is so simple it’s almost mind-numbing, yet at the same time just as effective as the first two is the leg raise exercise. Like the other two, you begin lying down with your hands underneath your buttocks with your feet six inches above the ground. From here, you simultaneously lift your legs up, toes pointed, directly upward to the 12 o’clock position, then slowly lower your legs back down in a controlled motion. Unlike the other two lower-ab workouts, this one is a one-count cadence. For this reason, I like to compound it with both flutter kicks and scissor kicks. First I do my set of 10-12 reps of flutter kicks. Then I actually do a combination of the latter two workouts by doing one leg raise rep, then lowering my legs down to the six-inch position and spreading them out in the horizontal scissor kick motion. After I close my legs, that’s one full rep of the combo workout. I repeat this for about 5-8 reps.
This YouTube video demonstrates in detail the proper way to do leg raises:
These Lower-Ab Workouts Will Start Bringing Out The ‘V’ In No Time
No Gym needed for these three home workouts. All it takes is some dedication, focus, and a few minutes out of your 24 hour day to make these lower-ab workouts a regular part of your daily routine. When all you have to do is wake up, do your morning routine (I like to meditate for 10 minutes), knock out the exercises, then have your cup of coffee before work, there’s literally nothing to lose and everything to gain trying them!
For questions regarding my Integrative Health Coaching services please feel free to contact me at firstname.lastname@example.org. Otherwise view more tips on lower-ab workouts from home as well as other fitness tips on my other blogs here on Anthonyjrichard.com!
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