The most common question I get when it comes to exercising is what moves are best for targeting that lower pooch?
My lower abs have been an area of focus for me for as long as I can remember. But I’ve learned that ab exercises alone are not going to get rid of that lower pooch and it is unrealistic to expect to lose weight in just one area of your body.
What you can focus on though, are exercises that strengthen certain muscle groups such as your lower abs, which in turn help to tone that area. But the key to seeing results is to do dynamic exercises that target an array of muscle groups in order to see the overall benefits of toning and calorie burning. That is why I am not a huge fan of crunches, I like to do moves that work my entire body at once.
Here are 5 moves for targeting those lower abs that also work multiple muscle groups at once, creating maximum calorie burning.
Alternating Toe Touches
Start by laying on your back. Lift your right leg straight up towards the sky at a 90 degree angle and hover your left leg straight off the floor. Lift your left shoulder off the ground while reaching your left hand to tap as close to your right toe as possible. Do this 10 times in a row. Repeat on the other side for 10 reps. This exercise can be modified by slightly bending the leg that’s up or by keeping the bottom leg on the ground.
Dead Bug
Start by laying on your back. Bend your knees at a 90 degree angle, stacked right above your hips and raise your arms straight in front of you. Keeping your back flat on the ground, extend your right leg straight down until it is hovering parallel to the ground while also extending your right arm back behind you at the same time. Do not let your lower back lift from the ground. If this happens, do not extend your leg down as far. Return your right leg and arm back to a 90 degree angle. Repeat this same exercise on the left leg. That is one rep. Do this 15 times.
To advance, do this move with your legs straight the entire time.
V-Up
Start by laying on the ground with arms extended behind your head and palms facing the ceiling. Keeping your feet together and toes pointed, pick your head, neck and shoulders of the ground while simultaneously lifting your legs off the ground. Reach for your toes with your hands. Then lower your arms and legs back to starting positon. Be sure to keep your abs engaged and tucked in so that you don’t put any pressure on your lower back. If this is too much on your lower back, try this exercise with your knees bent. Repeat 20 times.
To make this more challenging, do not lower your body all the way to the ground, instead hover them as low as you can go towards the ground. To further advance, add a light weight in between your hands.
Marching Plank
Start in a straight arm plank position. Keeping your legs completely straight, raise your right leg up so that it is slightly higher than your hip, while keeping your abs engaged and tucked in as much as possible. The key to this move it so not arch your back much, as you want to feel the work in your abs and not your lower back. if you are finding that you are arching your back rather than keeping it flat, do not raise your leg as high. Bring your leg back to starting position. Alternate and do the same with the left leg. That is one rep. Do 10-15 total.
C- Curve Pulse
Sitting with knees bent and feet flat on the ground, bring your forearms to the ground with elbows bent. Pulling in your stomach towards the ground, quickly release your arms and grab a hold of your outer thighs while forming a C curve with your back (The goal is to get your lower back to touch the floor). Hold and pulse your upper body up and and down for 30 seconds. Then release back down to your forearms. Continue for 4 sets. Advance by removing both hands from your thighs and holding them parallel to the ground while pulsing.
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If you’ve been working your core for a while now and are still not seeing the results you want from working out, bloating may be the culprit to why. I know some days my stomach feels flatter than others, and most of that is attributed to the foods I am eating. Here is a great post about bloating and inflammation if you are curious about learning more: The Gut — Our Second Brain.
