Having a very strong core is very different from having a flat stomach. A strong core is central to mobility and health. It is the center of the body and helps in functions such as digestion, breathing, joint/bone stabilization and movement. A good way to sculpt your lower abs is through exercises which move your hip flexors, lower abdomen and legs. Get started with the following five exercises.
1. Leg Raise
The leg raise exercise is an instructor’s favorite for targeting your lower abs. It can be done on the ground or from a bar which is hanging. Doing it on the ground requires no equipment; hence, it can be done anywhere. All you need to do is to lie down on your back and spread the legs straight out with your arms at the sides and palms down.
Ensure your lower back is pressed into the ground and your abs should be kept super tight. Maintaining your legs straight, gradually raise them up to 90 degrees (perpendicular to the floor), hold them in that position for a second then lower them down to the ground. To toughen the move, raise your legs up again before the legs reach the ground.
2. Forearm Plank
This is a classic core exercise that hits each part of the abdominals while at the same time improving your overall stability and strengthening the back. A low plank done on the forearms is mean to target the deep abs’ muscles better compared to a high plank done on the hands.
Position your forearm and toes on the ground; keep a straight line from your heels to your shoulders and hold. Note that your elbows should be directly underneath the shoulders and the hands should face forward. Do not let the hips plunge towards the ground since it may put pressure on the lower back.
3. Hip Bridge
The hip bridge is an all-around move which works your hamstrings, core and the glutes. Go flat on the back with your knees bent and arms on your sides. Keep your feet very flat on the ground about hip-width distance away from each other and only some inches away from the butt.
Pushing via the heels, squeeze the abs and glutes, raise the hips towards the sky till you make a diagonal line right from the knees to the shoulders. Hold for a moment at the top then lower back down. Although abs can be made in the kitchen, you still need to strengthen your abs with such exercises.
4. Hollow Man
With your legs straight, arms stretched overhead and with the feet together, lie on the back. Press the lower back onto the floor as you gradually raise the legs, arms, and shoulders to make a hollow body shape that looks like a shallow curve. Hold this position as you keep the abs tight.
5. Flutter Kick
Go flat on the back with straight legs and arms on the sides. Lift the heels up to 6 inches off the ground and flutter the legs in scissor-like motions. Now switch from short, rapid flutters to long, slow down the movements so that you can get the best out of this exercise.
Finally, consider using a pre-workout supplement that can provide you with the required energy, alertness, strength, stamina, and pumps you need.