Name: Playbook - Julia Mellor T - Lower Ab Focus
Uploaded: 2021-09-14T16:43:49.783Z
Duration: 30 min
Description: Lower Ab Focus

This ab workout is perfect to do if you want to tone your lower abs. 

You should do abs workouts 3-4 times a week with rest days in between. Let your muscles recover!

You can leave your knees bent on the floor, or lift them up so your legs are bent parallel to the ground if you want to make this exercise more difficult!

Short crunches

This is a variation of a knee tuck! Make sure you keep your legs open while performing this movement.

Leg spread knee tuck

Alternate between two types of crunches: touching your elbow to your knee, and touching your toe while your leg is straight. 

Make sure to do the number of reps on both sides.

1 rep = 1 elbow to knee crunch + toe touch crunch

Knee to elbow & toe touch crunch

Each time you do a bicycle crunch (when your elbow touches the opposite knee), hold the position for one second.

Make sure to do 10 reps on each side (= 20 reps)

Bicycle crunches

In a hollow hold, rock back and forth. You can keep your arms above your head (next to your ears) or straight down (next to your hips).

Dish rocks

With your knees bent, raise your legs in a side to side motion and lower them when you reach each side. Lean back on your hands or elbows for support.

Side to side leg raises

If you want to increase difficulty, you can straighten your legs. 

Lower your legs slowly on each side to feel the burn.

Windmills with bent knees

Start in a standing position, and then walk out to a plank. From the plank position, descend to a forearm plank and then ascend back into a plank. Walk back into the standing position. This is one rep.

Lower Ab Focus

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