Hey, you guys!
I’m Melissa with ATHLEANXX for Women and today I’m going to show you a workout that
just targets your lower abs.
Let’s go!
Here we go.
Back story: I was inspired to do this work out because I was tested on how weak, or strong
my lower abs are.
I found out that they’re very weak.
So, I have a bunch of exercises that we’re going to do in a workout, but first you’re
going to make sure you have these.
These are little sliders.
We’re going to be sliding our feet on them.
If you do not have these – say you’re on carpet – try using paper plates.
If you’re on a smooth surface, but you don’t have something like this then grab some towels.
Some washcloths.
Just fold them up, put them under your feet, and you’ll be able to slide your feet.
Before we begin the workout, before I show you what it is I want you to try the test
that I did, and you’ll actually see because I’m still working on my lower abs.
You’re going to need something like this.
A chair, a box, something you can put your feet on.
I’m going to put my feet up here and I’m going to lean back on the ground.
Scoot your butt a little forward.
What I’m going to do is put my hands in a fist.
I’m not going to grab my neck.
I’m just going to keep my hands right here.
I want you to sit up as much as you can and touch your elbow to your knees.
You should be able to go all the way up if your lower abs are very strong.
Sadly, this is what I do.
That’s as far as I can go.
A lot of people have said “What?!
You workout all the time!
You should be strong!”
No, I don’t focus on my lower abs as much as I should.
So, let’s try it again.
And no thrusting.
This is strictly pulling yourself up.
That’s all I’ve got.
So, I want you guys to do this test, and then you’re going to be encouraged to do this
work out.
Let me show you what it is.
You’re going to need to set your timer for 18 rounds, 10 seconds of rest, and 50 seconds
of work.
It’s all on the ground.
You only need your sliders and we’re going to target right here, from the belly button
on down.
First one is going to be heel taps.
I like this exercise.
At first, you’re like “Oh, this is easy”, and then toward the end of the round you’re
like “Oh, okay.
It’s kind of burning a little bit.”
Keep your legs at a 90.
Hands not on your neck, just keep them up here.
And I want you to suction your lower back into the ground and keep your shoulders off
the ground.
One at a time, you’re going to drop your heels, keeping your lower abdomen flexed.
Always remember to keep your lower – to keep your back suctioned to the ground.
That’s exercise number one.
I’m going to go through these quickly because we’ve got nine I’ve got to show you.
Number two: straight mountain climbers.
Just straight mountain climbers.
Fast as you can, drive those knees up.
Number three: scissors.
We’re going to go back and forth from our plank position to our back.
Scissors.
I like these because you’re not going to find yourself too much out of breath.
You’re just going to really feel your abs getting tired, which is what I want.
Just like the last exercise, pull your lower back to the ground.
Legs are going to be straight, shoulders off the ground, and one at a time your legs are
going to drop.
Scissor kicks.
Keep that lower back – I have to keep focusing on keeping my abs contracted and keeping my
lower back on the ground.
Number four: this is where you’re going to need – one of the exercises you’re
going to need your sliders.
I love this exercise.
The first couple of times I did it they were hard, but I felt it.
Felt it.
I love it.
You’re going to keep your feet on these.
You’re going to start in the pushup position, you’re going to pull both feet up at the
same time and pull them up toward your hands as far as you can go, and then put them back
into starting position.
Tough.
Tough exercise.
Now we’re going to go back to our back, and we’re going to do straight leg raises.
This is where you’re going to keep both feet together.
Again, notice the pattern here.
We’re always keeping our lower back to the ground, always keeping our shoulders off the
ground.
Keep your feet together and you’re going to do leg raises.
Up, and down.
Focus on keeping that back to the ground as much as you can.
I don’t want you to swing your feet all the way up, and I don’t want you on the
ground.
I want your shoulders off the ground and I want you to move your feet 12”.
Something like.
Just like this.
Next up – that actually hurt.
Next up: cross body mountain climbers.
Did I say cross body?
Cross knees.
I don’t know.
Sometimes I just say things like that and you get my point once I show you.
Just like mountain climbers where you’re just pulling your knees forward, now I want
you to pull your knees forward, but cross them underneath.
A little more this way.
For 50 seconds.
Now, I love this exercise.
Going back to your sliders, again, put both feet on them, but we’re doing something
different this time.
Pushup position.
This is hard enough, but what I want you to do is pull one knee in at a time.
Don’t switch like this.
Stay here, pull it up, put it back.
Pull it up, put it back.
That is number seven.
Now we’re going to do an exercise that I’m not a big fan of.
The next exercise is going to be a roll-up.
This is going to be very tough.
I hate this exercise, but it’s got to be done.
The reason why I hate it is because it’s hard for me.
But this is the focus.
It’s going to stay on your lower abs.
You’re going to start with your hands above your head and you’re going slowly roll up
like this, and get up, and touch your toes.
This is what I want you to do.
You may only get a couple reps per round and that’s okay because what I want you to do
is focus on using your abs to pull yourself up.
I don’t want you to thrust.
That’s not doing the job.
I want you to be here and just slowly get up, just using your abs, and roll forward.
When you go back down use control.
Don’t just flop back.
Use control to get back to starting position.
These are not easy.
Roll forward, control on the way back.
That is your eighth exercise.
We’ve got one more.
We’re going to stay on our back this time.
We’re going to do opposite toe touches.
On your back, again, this is the pattern here.
Lower bac to the ground, shoulders off the ground.
Hands over your head.
You’re going to make – you’re going to have wide feet, wide hands.
You’re going to get up and cross your body, opposite hand to toe, and back down.
Now, this is more of the same kind of roll-up, but I’m twisting your body at the top.
I don’t want you to throw yourself up just to get up there.
I know it’s going to start to get tough, but that’s what I want.
Get off the ground and touch your foot.
Go back down.
This is your last exercise.
Whoa.
Let’s go.
Great job, you guys.
If you’re feeling it for the next couple of days in your lower abs then you did it
right.
Very proud of you.
I am Melissa for ATHLEANXX for Women, and I will see you guys next time.
Bye.