Whether you're trying to get the perfect eight-pack or just want to build your core strength, low-intensity abdominal training is likely the missing link in your training. Although there is traditionally only one muscle, the rectus abdominis, which extends from your abdomen downwards, most abdominal exercises mainly activate the 'top half', which inevitably feels 'top-heavy'.
At the same time your body is inclined to store excess fat in this area, abdominal fat is part of your body's energy reserve system.
However, it is not just about the abdominal muscles.
If one part of your body is weak, then other parts of your body are absorbed to carry this burden, not just in the gym, but also in everyday activities such as sitting at a desk or driving. If your lower abdominal muscles are lacking, eventually your back and hips will pay the price.
Strengthening your core can help your pelvis return to a neutral position and improve your posture in the process. This is very important.
Here are some lower abdominal exercises to make your core stronger and more stable today, ready?
Heel touch
Lie on your back with your heels close to your hips.
Tighten your core, lift your shoulders off the floor and touch your right heel with your right hand, then touch your left heel with your other hand. This is once.
This movement targets the lower abdominals, obliques and hip flexors and can be made more or less difficult by adjusting the distance between your heel and gluteus maximus. By the way, don't go for speed. A controlled movement will be more effective.
Mountain climbers
Keep your shoulders in a straight line with your hips and your hands on the floor, keeping your body in a plank support position at all times. Keep lifting your knees to your chest and then switch feet.
To really strengthen your lower abdomen, move slowly and with control. Imagine you have a glass of water in your lower back to keep you balanced and keep your hips and spine as still and level as possible throughout the movement.
Side plank support
Lie on your left side with your knees straight and your upper body lifted, resting your body weight on your forearms.
Tighten your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then repeat the movement on the other side.
The side plank does not only target the transverse abdominis and obliques, but also the gluteus maximus, quadriceps and hamstrings. Raising your thighs or arms can make it more difficult.
Reverse curl
Lie on your back with your arms on the floor on either side of your body, palms facing down.
Bend your knees and tighten your abs so that your knees are close to your chest. As your knees lift, rotate your pelvis so that your hips are off the floor.
Contract at the top and then slowly lower until your thighs are perpendicular to the floor.
This movement will stimulate your rectus abdominis. Want to ignite your six pack? You can incorporate rope machines to increase the difficulty.
Oblique curls
Lie on your back with your knees bent and feet flat on the floor. Place your right hand behind your head with your elbow spread outwards and your left palm down perpendicular to your torso.
Contracting your abs, lift your shoulders off the floor and rotate your body so that your right elbow is facing your left knee. Lower slowly and repeat all movements, then switch sides.
This movement is great for strengthening your obliques and surrounding core muscles. To make it more difficult, lift your leg a few centimetres off the floor before switching sides.
Supine leg raises
Lie on your back on a bench with your legs straight until the end. Grasp the bench with your hands to keep your body stable.
Place your hands under your gluteus maximus, palms down, or on the sides of the bench.
Keeping your legs as straight as possible, exhale and lift your legs until they are at a 90 degree angle to the floor. Slowly lower to the starting position.
Feel the arch in your back? To slightly reduce the strain on your lower back while working your lower abdomen, lower one leg at a time, keeping the other leg at a 90 degree angle. To add more resistance, lift your hips off the floor each time you get to the top, or hold a yoga ball by your ankles.
Medicine ball
Grab a medicine ball, lie on your back and lift the ball over your head. Your arms and legs should be extended and your hands and feet should be raised.
Start the exercise by raising your torso and legs at the same time, bringing the medicine ball into contact with your feet. Then slowly lower it back to the ground.
This is a movement that immediately makes you feel your abdomen burning. It works all 12 muscles of the body, mainly the rectus abdominis. If you want to increase the difficulty try keeping your feet off the ground in control between reps.
