5 Most Trainer Recommended Exercises for Total Lower Abs Transformation – If you’re trying to “target” your abs, it’s time to stop what you’re doing and rethink your approach. Point reduction, or targeting one area of your body, specifically, is a myth. You can sculpt a stronger coreincrease the intensity of your exercise, and clean up your eating habits if you want to lose weight, but all of these things will impact your body as a whole, not just your body. lose the fat on your belly (or other body part). We consulted fitness expert, trainer Tonal Ash Wilking, which breaks down some of the best exercises for your lower abs. Be prepared to really change your midsection!
All that said, Wilking explains he loves to chat about core training, as the core has a huge impact on all areas of everyday movement. “Here are five moves you’ll find in my SUPER CORE SHREDDER & Rock Solid Abs HIIT workout that incorporates resistance training to target the core and adds a metabolic challenge proven to help lose fat,” he explains. “I have incorporated this into their own practice! The timer is your best friend in HIIT workouts (especially if you don’t have Tonal counting your reps).
As always, be sure to warm up before starting your workout. All of the moves below can be done at Tonal or on the cable machine at your local gym. For each exercise, do three sets of 30 seconds work, 15 seconds rest. Rest for 45 seconds between sets.
Keep reading to learn all about the exercises Wilking recommends for your lower abs.
“Any time you can combine multiple muscle groups in one movement, you are guaranteed to increase the intensity! By engaging an isometric grip with your lower body, you immediately get your heart rate up with minimal impact or jumping,” explains Wilking. “The anti-rotational and multi-joint elements of the movement [make it] great full body exercise to start this circuit. Prepares you for more dynamic movements.”
To set up the ISO split squat Pallof press, assume a semi-kneeling position with your inside foot placed on the ground in front of you and your outside knee placed on the exercise mat. Lift your back knee so it’s hovering above the floor. Hold the resistance/grip with both hands, positioning them in front and center of your chest. Your arms should be bent. Press the handles away from your body, making sure to keep your arms centered between your shoulders. Don’t move your lower body as you rotate your body slightly over your front leg. Using the controls, return the grip, and bend your elbows. Perform the same series of movements on both sides. If you don’t have access to Tonal, you can complete this move without rotating your forefoot.
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This exercise will really work your core and obliques from a standing position. If you complete this movement from a semi-kneeling position, you will create more stability. “Standing creates an element of movement that the pelvic floor and core muscles need to break down,” says Wilking. “This is cunning!”
For a standing chop (rotation), get into an athletic stance, keeping resistance by your side overhead. Extend your arms at an upward angle without moving your hips and keeping them straight. “Strengthening your core, roll the resistance down and around your body like you’re wearing a seatbelt,” instructs Wilking. “Rotating only in the torso, driving the weight back to the starting position. Complete the exercise on both sides.
“Let’s take it to the floor and focus on the anti-extension (aka hollow body),” said Wilking. “You’ll notice that I only have one exercise that targets the anterior core because we tend to like exercises that do just that! Think crunches, leg lowers, Deadbug, etc. This movement is DIFFICULT. Upper body overhead pull and lower body hip flexor strength all meet in the middle for one #ashwhoopin exercise.
To start, lie on your back so your feet are resting on a table and your arms are extended straight across your chest, resisting resistance. Next, at the same time, extend your legs, and pull your arms up. Then, using control, bring your knees toward your chest and your arms out to your sides.
“Anti-lateral flexion, hip flexion and extension,” Wilking exclaims. “In non-gym jargon: You’ll be challenging your body’s ability to bear weight on one side while balancing on one leg and then switching to the other. Oblique and ass!”
Arrange for luggage travel by standing with resistance at your sides. Use your core strength to press one knee toward your chest. Wrapping up with your knees high, this marching position keeps your body high and prevents the weight from buckling your body sideways. Use the controls when you change legs. Do this exercise on both sides.
The last exercise for the lower abs on this list is the rotational lift, which is one of Wilking’s favorites. “The rotational lift complements our standing cut and is an excellent exercise for increasing rotational power while fueling your core and getting your heart rate up,” he explains. “Rotation in the pelvis is involved [the] inner and outer thighs and overhead extension add bonus work to your shoulders, chest, and back.
To begin, assume an athletic stance with low resistance and at your side. Transfer your weight to your side foot, and hold onto the rope with your thumbs touching the ball. “In one quick motion, rotate your inside leg toward the floor, rotating your pelvis to transfer your weight to the outside of your leg. Simultaneously pull the string across your midline and toward your ceiling line making half of an ‘X.’ With control, reverse the movement and return to starting position,” Wilking instructs.
