grokker-ab-routine

The abdominal muscles are a very important topic when it comes to working out. We strongly feel that the abdominal muscles, more commonly known as abs, should be worked every day as they can handle the repetitive work-load. Although the rectus abdominous is one muscle, it is often referred to as having two parts: upper and lower abs. So, most exercises mainly focus on the upper abdominus and the lower part often gets overlooked.

There are several benefits associated with stomach exercises beyond getting a flat belly or six-pack abs. For example, doing regular stomach exercises helps your body to attain a better posture because your muscles will be stronger.

We provide you a complete guide for maintaining core strength and fine out lower abdominal muscles:


Bear Crawls

1.Start on all-fours, and then lift your knees a few inches off the floor.
2. Keeping your knees elevated, move your right hand and left foot one step forward.
3. Then move your left hand and right foot one step forward.
4. Keep walking forward or if you have limited space, step backward with opposite hands and feet. Repeat for 10 reps.


Straight Leg Lift

1.Lie on your back with your hands underneath your butt or low back, whichever is more comfortable and will keep you from arching your back.
2. Your legs should stay straight and your low back should remain against the floor throughout the entire exercise.
3. Lift your feet toward the ceiling so your legs are perpendicular to the floor.
4. Lower your feet back down, just a few inches off the floor. Continue to lift and lower for 10 reps.


Bicycles

1.Lie on your back, with your feet a few inches off the floor, toes pointed, and your head and shoulder blades lifted off the ground.
2. Place your hands behind your head, elbows wide.
3. Bring your right knee in toward your chest, as you lift your shoulder blade higher off the ground and toward your knee.
4. Straighten your right leg and lower your left shoulder, as you rotate and bring your left knee inward and your right shoulder up and toward your knee. Continue switching sides to complete 20 reps total (10 each side).


Mountain Climbers

1.Start in a high plank position, body in a straight line from head to toe and hands shoulder-width apart.
2. Bring your right knee in toward your chest.
3. Return it back to the floor and immediately bring your left knee to your chest. Continue switching legs to complete 10 reps on each side.


Dead Bug

1.Lie on your back. Lift your legs and bend your knees 90 degrees so your shins are parallel to the floor. Lift arms straight above you.
2. Lower your left arm toward the floor behind you (elbow straight), as you lower your right foot to just above the floor (knee bent).
3. Return to start.
4. Lower your right arm toward the floor behind you and your left foot to just above the floor. Return to start and continue alternating, so you do 10 reps on each side.


Modified V-Ups

1.Sit down on the floor, knees bent and feet flat. Lean your upper body backward, so it’s about 45 degrees from the floor.
2. Bring your knees into your chest, shins parallel to the floor and arms straight in front of you.
3. Extend your legs straight out so your feet reach just a few inches off the floor. Bring your knees back into your chest and repeat for 10 reps.


Forearm Side Plank

1.From your side, place your forearm on the ground, elbow in line with shoulder and other hand on your hip.
2. Stagger your feet and lift your hips up so your body is in a straight diagonal line. Hold this position for 30 seconds, and then switch sides.