Work your core with these intense moves that specifically target the lower abs. Um, we're sorry, but you'll definitely be sore tomorrow. Avoid anything funny at all costs, because it'll hurt to laugh!
Scissor Abs
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Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
This counts as one rep.
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Towel Abs
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Begin in plank position with two towels under the balls of your feet (or paper plates if you're on carpet).
Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintaining a flat, tabletop back. If this is too difficult, draw one knee in at a time.
This counts as one rep.
For a variation, draw both knees to the right foot, straighten the legs back behind you, then draw both knees to the left foot.
This counts as one rep.
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Elbow Plank
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Start on the floor resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold 30 seconds and work your way up to one minute, as you get stronger.
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Double Crunch
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Lie on your back on the floor, raising your arms and legs to a 90-degree angle.
Engage your abs to lift both your shoulders and pelvis off the ground. Touch your fingers to your toes.
Keeping your core engaged the entire time, slowly lower them back to the starting position to complete one rep.
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Lower Trunk Twist
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Lying on your back, extend your arms out to your side as an anchor. Bring your knees up to a 90-degree angle.
Starting the movement from your core, rotate your knees to the left, stopping just before they touch the floor. Slowly bring legs back to center, then lower the legs rotating to the right. This completes one rep.
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Knee Driver
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Begin in an elbow plank position with the abs engaged.
Draw the left knee into the chest. Then step the foot back to the elbow plank position. Now draw the right knee into the chest and then step it back to the elbow plank position.
This counts as one rep.
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Half Banana
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Start lying on your back with your arms reaching toward the ceiling.
Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat as you lower your leg. Then perform on the other side to complete one rep.
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Tabletop to Pike
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Start in a tabletop position with your back parallel to the floor and fingers pointing toward your toes. Inhale and lift your hips off of the ground so your torso is parallel with the floor and your arms are straight (bridge).
Exhale to lower your hips and straighten out the legs, keeping your hips hovering above the floor as you come to the pike position. Make sure your pelvis moves behind your hands.
Bend your knees and push yourself back into tabletop position to complete one rep. Keep the move smooth and controlled.
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Plank With Bunny Hop
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Begin in a plank position with feet touching.
Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank.
Repeat on the other side to complete one rep.
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Ball Pike to Plank
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Start in a plank position with your hands directly under your shoulders and your shins on the ball.
Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
Your toes will move onto the top of the ball and your back will become perpendicular to the floor like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
Lower yourself back into a plank position to complete the rep. Do not allow your pelvis to sag below your shoulders.
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Kneeling Ball Roll Out
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Kneel with the ball in front of you and lean into the ball as you place your forearms on it. You should already feel your abs working here, so be sure to pull your navel toward your spine.
Push your arms into the ball as you roll it away as far as you can without compromising your form — breaking at the waist or over-arching your back. Hold this plank-like position for two to three seconds.
Slowly return to the starting position by contracting your abs and rolling the ball back toward your knees.
That completes one rep.
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Reverse Crunch
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Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
This counts as one rep.
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Ball Pass
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Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling.
On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
Then lower your arms and legs toward the floor away from each other.
Bring them back together, transferring the ball back to your hands to complete one rep.
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V-Sits
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Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
This completes one rep.
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V Crunch
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Lie on your back, and lift your legs and arms up, so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
Repeat the crunch motion to complete one rep.
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Double Crunch Pulse With Medicine Ball
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Begin lying on your back with your legs in the air, toes toward the ceiling, holding the medicine ball over your chest. Engage your abs to press your lower back into the mat while lifting your head, neck, and upper back off the mat.
Exhale, and round your lower back, so the bottom of your pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball higher up your leg as you perform this double crunch, engaging both the upper and lower abs.
Inhale, and lower your pelvis and upper back an inch toward the floor. This completes one rep.
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Bicycle Crunches
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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
Bring your knees in toward your chest, and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides, and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
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Coordination Fly
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Lie on your back with a dumbbell in each hand. Raise your arms straight above your chest, with a slight bend at each elbow. Raise your legs up to tabletop with knees bent at a 90-degree angle.
Inhale, and bring your arms to your side, with a slight bend at each angle. Exhale as you bring your arms back up to starting position.
Once your arms are back straight, lift your upper back, and do a curl up toward your legs, pushing your waist to the ceiling. As you curl up, stretch your legs out in front of you.
Uncurl your body slowly as you lower down. Bend your knees, so they are at a 90-degree angle. Once your head is back on the floor, release your arms back out by your side, making sure you don't let your upper arms touch the floor.
This completes one rep.
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Butterfly Crunch
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Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
Exhale and bring your hands and knees toward each other, performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch, lifting your pelvis a bit off the mat. Hold this position for a moment, and really feel your abs squeezing.
Slowly lower your arms and feet back to starting position to complete one rep.
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T-Cross Sit-Up
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Begin lying on the floor with your arms out wide to the sides, making a T with your body.
Sit up lifting your right leg, and twist to bring your left hand to your right toes. Slowly roll back down, and repeat on the other side.
This completes one rep.
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High Knees
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Hold your hands at waist level.
Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
This counts as one rep.
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Kick Crunch
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Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch.
Begin sitting on your mat. Bend your knees and lift your feet off the floor, balancing on your tush. Keep the spine long and straighten the legs as much as you can without rounding the back. If this is too hard, then keep the knees bent — you're still working your core.
