The lower abs are the hardest muscles to reach and the key to having a toned, flat stomach. Do these moves 3 times a week for those killer abs that you've always wanted.
Get into a plank position with a glider under each foot. If you don’t have gliders, you can use paper plates or towels. Hold the plank, press down on the gliders, and slide legs out behind you, maintaining the plank position. Your arms will extend as you slide your body back. Then, pull your body back into the starting position. Keep a straight plank pose the entire time. M
Do 10-15 forward and backs (counting forward and back as one) or for 30 seconds.
Get into an extended arm plank, propped up on your hands with hands directly beneath your shoulders, feet hip-width apart. Press down on the gliders and slowly pull the knees in so they come about 4 inches in front of your hips. Then, push back to starting plank position, keeping the core tight the entire time, drawing the navel in.
Do for 30-45 seconds, or 10-15 reps.
One-Legged Mountain Climber
Start in a plank position with your right knee pulled into your chest. Keep the right knee completely stable so you have a constant contraction on that side. Then, slide the left knee in and back, maintaining the height of your hips.
Do 10-15, then switch and do the same on the other side.
Get down into a plank position, squeezing your butt, with a glider under each foot, on the edge of your mat. Using your forearms, crawl forward about five steps, until your gliders hit the end of the mat, and then crawl back. Make sure to hold the plank position and keep legs straight and hips stable.
Do this 3-5 times, counting forward and back as one full rep.
Lay flat on your back, legs straight up in the air at a 90-degree angle. Place a ball in-between the inner thighs, hands relaxed down to the side. As you press in on the ball, tip the hips up. It’s a subtle movement: Be careful not to rock your hips, just tip them up slightly, initiating all movement from your lower abdomen. Crunch in and tip the hips, release halfway, repeat. Progress it by holding weights in your hands.
Do 15-20 controlled reps.