Name: Playbook - Women’s Calisthenics - Lower Abs Workout
Uploaded: 2022-06-06T02:02:30.843Z
Duration: 15 min
Description: Lower Abs Workout

Begin on your back with your legs straight and arms reaching overhead.
Lift your head and arms off the floor and begin to roll up to sitting, focusing on the abs pulling toward the spine to engage the deep abs, rounding the back, and keeping the motion smooth.
Roll back down to the mat slowly, one vertebra at a time. End by reaching your arms overhead to complete one rep. Moving slowly and with control will make the abs workout move so do not rush rolling up or rolling down.

Ab Roll-ups

Lie on your exercise mat with your arms at your side. Pull your right knee to your chest. Lift your shoulders off of the mat.
Then extend your right leg fully and leave your left leg extended off of the mat.
Stretch your leg slightly and then alternate legs.

Cheerleader L Holds

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks

The reverse crunch is an intermediate level variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. Lower down with control without letting your feet touch the ground. This bodyweight exercise is easy to add to any abdominal or core workout or use as part of a total body workout.

Reverse Crunches

Start engaging your core and your legs in table top position. Alternating legs from table top position to L - holds. Alternate slowly and with control.

Lower Abs Workout

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