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If you're working towards a lean toned flat stomach, these exercises will target those stubborn lower ab muscles to get you definition all over.
Use this as a stand alone circuit or as part of the ultimate 4 week abs workout plan.
Plank with knee touches
Targets: Core, lower abs
Do: 4 reps of 40 with a 30-second rest between sets
a) Hold plank position on your elbows and engage your core.
b) Keep your torso absolutely still, drop one knee to tap the floor, then alternate knees. Keep that focus.
Stability ball leg drop-offs
Targets: Lower back, obliques, glutes
Do: 4 reps of 20 with a 30-second rest between sets
a) Hold a plank position with your feet balanced on the ball.
b) Drop one leg off to the floor, place it back on the ball, alternate legs. Feel the rhythm.
Stability ball roll-out
Targets: Rectus abdominis, stability
Do: 4 reps of 20 with a 30-second rest between sets
a) Hold a plank position with your forearms balanced on the ball. Engage your core.
b) Extend your arms forward to roll the ball away and bring arms back in. Keep it steady.
Stability ball figure-of-eight
Targets: Core, stability
Do: 4 reps of 20 with a 30-second rest between sets
a) Get back on the ball. Clasp your hands together and stabilise your hips.
b) Slowly roll the ball around in a figure- of-eight. Fun once you get going.
Skydiver holds
Targets: Glutes, hamstrings, lower back
Do: 4 60-second holds with a 30-second rest in between
a) Lie face down with your hands by your temples and your knees slightly bent.
b) Squeeze your glutes, raise your chest and quads off the floor and hold. You’ve got this!
Check out the rest of the ultimate abs workout!
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Original article and pictures take www.womenshealthmag.co.uk site
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