DOLCE DIET LIFESTYLE:
Top 3 Lower Ab Exercises
by Samantha Coogan, MS, RDN, LD
The lower abs are one of the harder areas to target. Combine that with where visceral fat loves to reside, and getting that all-over chiseled look becomes a little more difficult. It’s a bit easier to target the upper abs, just sitting up in bed will engage them, but the lower ones are more stubborn. Here are our top 3 exercises for lower abs. Remember, you are always tapping into your core through weight training and other bodyweight exercises. It all builds on top of itself if you just stick with it.
V-Ups
• Start on your back with legs extended, knees together, toes pointed, arms overhead, fingers pointed.
• Lift shoulders off the floor, and use your abs to lift your thighs off the floor, making a V shape.
• Squeezing abs again, slowly lower down to starting position.
• Repeat for 3 sets of 10.
Flutter Kicks
• Starting on your back, with your hands placed underneath you at the small of your back, and shoulders off the floor, lift your legs slightly off the ground (the higher your legs, the easier it is).
• Now kick your legs up and down in small, alternating kicks, keeping your toes pointed.
• Each leg counts as a rep. Repeat for 200 total reps.
Hollow Rocks
• Starting on your back, get yourself into the same V position as above but hold it.
• The more extended your body is, the more difficult it is. For beginners, raise your legs to almost perpendicular to the floor, but still keep your shoulders off the ground. You want to be in a position where your back isn’t rounded.
• Once in your desired position, gently rock back and forth on your back (definitely use a yoga mat to prevent a burn on your lower back/spine/tailbone).
• You should really feel a lot of core engagement on this one, especially when trying to keep your body rocking.
• Rock for 20 seconds. Repeat for 4 more sets.
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