Flat Belly

10 min Intense Lower Ab Workout BURN BELLY FAT No Equipment

Google+ Pinterest LinkedIn Tumblr

Today we are finally doing lower abs It’s been one of the most highly requested videos because a lot of you said that when you did normal ab workouts sometimes you couldn’t feel the burn at the lower abs area. You guys asked for the burn We’re gonna bring you the burn! My boyfriend Chad will be doing this workout together with me this time because I made him do it. I think he really needs it If you’re ready, let’s go! Today, we’re finally doing lower abs because Do the feet! We will start with 90 degrees leg raise. Begin by lying down on your back and place your hands below your lower back or at your sides for support Extend your leg straight in front of you, both off the floor.

Then, engage your lower abs with one leg up to 90 degrees pointing to the ceiling Keeping your core tight, switch the position of your legs by lowering the one up and lifting the other one until it is perpendicular to the floor Alternate sides and repeat for 45 seconds. Be mindful to flex your lower abs throughout the whole movement and make sure your back stays firmly on the floor, leaving no gap in between. Which is why it helps to put your hands below your back Your lower abs area should be slightly sore now.

It means you’re working the right muscles Let’s keep the burn going and move on to the next exercise! Reverse crunch: same starting position, hands below your butt. Extending your leg straight out in front of you, lift both of your legs up so that they are perpendicular to the floor, keeping your legs together with a slight bend in the knees. Tighten your abs, tilt your pelvis towards your belly button to lift your hips up off the floor Pulling your legs towards your torso and tipping your feet towards the sky You should be feeling the burn every time you lift your hip up off the floor and you’ll repeat this movement for 45 seconds Keep going, don’t stop! We can make it to the end, only a couple more seconds to go So that one is my favorite abs exercise of all time, so take the burn to the next level! Legs elevation and four strokes Again, similar starting position.

Both legs off the floor. Lift your right leg up pointing to the sky so that it is 90 degrees to the floor Keeping it there Lift your left leg up so that both legs are right next to each other. Then, lower your right leg down, followed by your left leg. But don’t drop them to the floor, keeping them a few inches off the floor and engaging your lower abs the whole time This is one rep. Lift your right leg up again and repeat the whole process for 45 seconds When you want to give up and drop your legs to the floor, remember that I’m right here doing it with you Those of you who have watched my story know that I started from zero myself, as someone who never worked out before I didn’t give up because I wanted to achieve my goals, so neither should you.

Each rep you do takes you closer to your goals. So let’s keep it up! Next one is crunch kick. For this exercise, you can sit back up placing your hands behind your bum supporting your torso up Raise both knees up towards your chest. Then, tighten your lower abs as you extend both legs together to the front Keeping a slight bend in your knees, work your abs and pull your knees back into your chest Keep rocking back and forth and repeat for 45 seconds I know this is really hard, but I will never get tired of saying this: no pain no gain, guys See? You did it! Let me show you the next one as you rest We’re going back to basics and doing a simple leg raise. Don’t underestimate it There’s a reason this is one of the most popular lower abs exercises Hands below your butt, legs off the floor working your lower abs Let’s lift both legs up together perpendicular to the floor.

Then, lower them back down a few inches off the floor Repeat this for 45 seconds. We’re halfway there, keep up the good work! Only five more minutes to go. Sixth is ab bikes. Lie flat on the floor with your lower back pressed to the ground Pull your navel in to target your inner abs. Putting your hands behind your head lift your shoulder blades off the floor.

Be sure not to pull on your neck. Crunching your lower abs, bring your left knee in towards your chest and at the same time straighten your right leg out Turn your upper body to the left so that your right elbow is touching the left knee Make sure your whole torso is moving and not just your elbows. Alternate sides for 45 seconds Challenge yourself to keep moving and not drop your body down onto the mat until time is up You can do it, at least try! If you can’t do it this time, it’s okay Keep trying, and you’ll be surprised by what your body can achieve Seventh is leg circle. Similar starting position as all the ones before Lie flat on the floor with your lower back pressed to the ground. Place your two hands underneath your butt. Lift your legs into the air with a slight bend in your knees and proceed to draw circles in the air with both your legs while they are pressed together Keep rotating them clockwise for twenty-two seconds And then switch direction to draw circles for the remaining twenty-two seconds Good job! We’re finally onto the eighth one. Let’s give it our all for the last few ones! Slow x mountain climber.

Get into a high plank position with hands right under your shoulder and your back straight Crunch your abs, bring one knee in across your body towards the opposite elbow twisting your torso Remember to perform this slowly because what we’re focusing on here is not speed But keeping control of working the abs and bringing your knees in Trust me, this burns the lower abs way more than the normal fast mountain climbers that we do Keep going, don’t stop now! We’re so close to the end Single leg lift.

This is another variation of leg raise, and in my opinion one of the hardest Again, hands below the bum, engaging your lower abs and lift both legs off the floor. Lift one leg up to the ceiling then lower it again, holding it a few inches off the floor Then, lift the other leg up and lower it back down again Alternate between sides and repeat for 45 seconds The closer you lower your legs to the floor but still keeping them up, the more burn you will feel. Less than two minutes to go.

Let’s push it! Last one is scissors. You have two options: first one is sitting up with your torso, resting on your elbows Extend both legs out in front of you off the floor Crisscross your legs over each other. First, your right over left and then left over right in a scissor motion Remember to keep your core tight and try to lower your legs as close to the floor as possible Second option is lying down with hands below your bum This is harder than the first option But also requires a stronger core to lower your legs closer to the floor without arching your back If you feel like your lower back is coming up off the floor, raise your legs. The higher your legs are the easier it is and vice versa Pick it up! Don’t stop. A few more reps to go, and we’re done Now let’s stretch out our abs. Start in the cobra position face down on the floor with your legs behind you and hands positioned beside your chest Extend your arms to make them straight Raising your torso off the floor at the same time and hold this position for at least 15 seconds Then, twist your body towards the right, try to look at your feet.

Hold there for a few seconds Then look to the other side If you feel like this is not enough you can go back down to the mat We position your hands to be closer to your chest and push yourself back up again This time higher so you can stretch your abs even more And that’s it for today! Hope you enjoyed this video. Remember to give it a thumbs up if you do and share it with your family and friends so we can continue to grow our fit fam and train together.

See you next week! .