You might be doing lots of sit-ups, twists, and planks, but sometimes it feels like you’re not reaching your lower abdominal muscles nearly enough.
But if you could, the goal Are you looking for a quick workout that will tone your lower abs in just a few minutes, without any equipment?
According to the personal trainer, women’s health and mindset coach, just 15 minutes is enough to strengthen your core and activate your lower abdominal muscles. Chloe Thomas.
The personal trainer, who goes by the name Chloe Inspire Coaching, has created a quick Pilates workout that targets those tough-to-tight lower abdominal areas.
Pilates exercises may seem simple, but don’t worry: this five-movement workout packs some serious punch.
And the best part is, you can do all five tummy-flattening exercises from the comfort of your living room or bedroom.
“These exercises won’t get rid of lower belly fat, as that’s due to dietary choices and you can’t spot reduce fat,” Khloe pointed out.
“But it strengthens your core and builds muscle.”
Before attempting this workout, Chloe gave me some instructions.
She recommended doing this circuit three times a week for best results.
“Aim for three rounds, resting for 30 seconds between each exercise,” adds Chloe, with a 90-second break between each circuit.
“If you want to burn more, do four rounds!” she told the bravest among us.
However, be sure to warm up beforehand to avoid injury.
“Perform all exercises slowly and with control, focusing on engaging your core muscles to effectively engage them,” the physiotherapist pointed out.
Let’s begin.
1. Plank with legs raised
Start in a plank position on your hands and toes.
Lift one leg and draw the knee towards your chest, stretching it behind you.
Hold for a few seconds, then return and repeat.
Complete 8 to 10 repetitions, then switch to the other leg.
Make sure to keep your core engaged throughout.
2. Scissor kick
Lie on your back and extend your legs towards the ceiling.
Lower one leg toward the mat and keep the other leg raised, continuing to alternate legs in a scissoring motion as quickly as possible.
As you do this, bring your foot towards the mat and then back to the starting position.
Do 12 to 15 repetitions on each leg.
3. One-legged circles
Lie on your back with one leg extended towards the ceiling and the other on the mat.
Keeping the rest of your body still and your core engaged, move in a circle with your raised leg.
Do five circles in each direction, then switch feet.
4. One Hundred
Lie on your back with your legs in a tabletop position, meaning your knees are brought above your hips and kept bent at a 90-degree angle.
It’s helpful to remember to press your spine into the mat and tighten your abdominal muscles when performing this movement.
Other quick workouts to get you in shape for summer
It covers everything from your arms to your stomach, legs, butt and back.
- If you have 30 minutes to spare at the gym, try this upper body workout to get a toned torso and arms.
NextLift your head and shoulders off the mat and extend your arms in a straight line.
Breathe in for a count of 5 and out for a count of 5 as you move your arms up and down.
This exercise is Hundred This may seem never-ending as you will be pumping 100 times, but I promise you it is doable.
5. Leg Drop
The final exercise in this circuit is the leg drop.
Engage your core by drawing your belly button in toward your spine.
Keeping your legs slightly bent, lift them towards the ceiling.
With one leg extended overhead, slowly lower the other leg towards the floor.
Keep your lower back pressed into the mat to avoid arching your spine.
Bring your lowered leg back to the starting position.
Repeat with the other leg.
Repeat 10 times on each leg.
That’s one complete circuit. Repeat two or three more times. Your abs will thank you.
