This issue with traditional abs exercises is they often don’t target the entire abdominal region. Your lower
abs, the bottom portion of your “six-pack,” are a little harder to sculpt with just a standard sit up, explains
Amy Roberts, head trainer at F45 Training Four Points in Austin, Texas. To engage that hard-to-access
area, she suggests doing exercises that round your lower spine to directly access the lower abs since, in
conventional abs exercises, you’re not working your lower spine to fire up those lower abs muscles.
Here are three lower abs exercises you can do the next time you feel like Netflix and not-quite-chilling. Do
one exercise—or go through them all as a sequence if you’re feeling up to the challenge.
Get in the plank position: Make sure your shoulders are directly over your elbows and that you’re on your
toes with your feet about shoulder-width apart. Drive your right knee to your right elbow. Hold for two
seconds, and return your right leg to the starting position. Mirror the same movement with your left knee,
and repeat for three sets of 10 reps. As you reach your knee forward, your spine should round, creating
abdominal flexion, which strengthens the core muscles, Roberts says.
Lie on your back with your knees bent and your feet planted on the ground. Pull your belly button toward
your spine, leaving no gap between your lower back and the floor. Hold for 30 seconds, making sure to
continue to breathe regularly. Repeat four times.
Lie on your back with your feet planted on the floor. Place a folded towel or yoga block between your knees
(not pictured). Squeeze the towel or block, exhale, and drive your knees upward toward your chest, lifting
your lower back off of the floor as you do. Slowly release legs back to starting position, letting each
vertebra return to the floor one at a time. Do 10 reps. (Get the secret to banishing belly bulge from WH
readers who’ve done it with Take It All Off! Keep It All Off!)