Try this: Place your hand on your lower abs and cough a few times. That contracting muscle you feel? That’s your transverse abdominis—and targeting this particular muscle is the best way to tone your lower abs!

The transverse abdominis extends between your ribs and pelvis and is the deepest of the six ab muscles. Its fibers run horizontally, wrapping around your trunk from front to back like a corset. 

The next 10 exercises can help target your transverse abdominis, tone and strengthen your lower abs, reduce lower back pain, and keep you feeling fit, strong, and energized!

Be sure to take your time and maintain good form (these are not about speed!), and remember to breathe. Try to incorporate these exercises into your workout routine on a weekly basis for the best results!

1. Full Plank Photo Credit: Get Healthy U

The plank is a staple of most ab workouts because it recruits the entire core!

How to perform a plank:

• Begin kneeling on all fours with your hands directly under your shoulders and toes on the mat.
• Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight, and remember to breathe.

2. Bird Dog Photo Credit: Get Healthy U

Bird dogs strengthen the lower back and abdominals while promoting stability and balance.

How to perform a bird dog:

• Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
• Repeat on the other side.

3. Forearm Side Plank Photo Credit: Get Healthy U

Forearm side planks don’t just target your core—they also strengthen your shoulders and upper back.

How to perform a forearm side plank:

• Being lying on the floor with your forearm on the mat and your shoulder stacked over your elbow. Legs are long, with your feet stacked on top of each other.
• Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try not to let your hips rise or drop.
• Repeat on the other side.

4. Bend-Extend Ab Tuck Photo Credit: Get Healthy U

Bend-extend ab tucks are great for working your lower abdominal area and protecting your lower back.

How to perform a bend-extend ab tuck:

• Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat, keeping the knees bent.
• Keep abs tight, press your legs out long, and your lower back down slightly (you should feel your lower abdominals working). Push yourself back up and pull your knees in to return to the start position.

5. Bicycle Crunch Photo Credit: Get Healthy U

Bicycle crunches help build coordination and a strong core.

How to perform a bicycle crunch:

• Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat.
• Bring one knee in and to the opposite elbow, reaching towards it. Repeat on the other side in a crisscross motion working the obliques.

6. Toe Reach Photo Credit: Get Healthy U

Toe reaches focus on core engagement and really target the transverse abdominis.

How to perform toe reaches:

• Start on your back with your legs long-reaching towards the ceiling.
• Bring your head, neck, and shoulders off the mat and reach your arms up towards your feet. Return to the tips of the shoulders and repeat.

7. Bridge Photo Credit: Get Healthy U

Bridges stretch the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. They also promote good posture!

How to perform a bridge: 

• Begin lying on your back with your knees bent and feet flat on the floor close to the glutes.
• Place your arms flat on the floor next to you, tucking your shoulders under your back. Align your knees with your hip bones.
• Press your palms down as you lift your hips high and squeeze the glutes and abdominals. Keep your neck relaxed on the mat.
• Continue to breathe and hold for 30 seconds.

8. Leg Drop Photo Credit: Get Healthy U

Leg drops focus on strengthening the lower abs and back. Keep your movements slow to really work the core!

How to perform leg drops:

• Start lying on your back with both legs long towards the ceiling.
• Keep your abs tight as you lower one leg until it’s a few inches off the floor, then switch legs.
• Tip: never go so low with your legs that your back pops off the mat.

9. Flutter Kick Photo Credit: Get Healthy U

You’ll definitely feel these flutter kicks in your lower abs!

How to perform flutter kicks: 

• Start lying on your back, legs extended at a 45-degree angle, with your arms down at your sides and your legs off the ground.
• Slightly lift your head, shoulders, and neck off the ground.
• Start kicking (or fluttering) your legs up and down, alternating as you go. Your flutters should be at a pace you can maintain while still keeping your core still.
• Try to flutter for at least 30 seconds, or as long as you can!

10. Bear Crawl Hold Photo Credit: Get Healthy U

The bear crawl hold is another challenging move, but it’s perfect for activating your core, shoulders, quads, back, and hips.

How to perform a bear crawl hold: 

• Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering an inch off the ground. Only your palms and toes should be touching the floor.
• Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart. 
• Hold this position for 20 to 30 seconds, or as long as you can!

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

The Best Love Handle Workout Photo Credit: Shutterstock

These five exercises specifically target the love handles and will have you feeling the burn!

Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.

The Best Love Handle Workout

9 Tips For Joint Health | Keep Your Joints Healthy As You Age Photo Credit: Shutterstock

Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Achieve Sculpted Lower Abs with These 10 Effective Exercises

The Importance of Strong Lower Abs

Having a strong core is essential for overall fitness and functionality. While many people focus on developing their upper abs, neglecting the lower abs can lead to imbalances and a less sculpted appearance. It’s important to target the lower abs specifically to achieve a well-rounded and toned midsection.

1. Reverse Crunches

Reverse crunches are a great exercise to engage the lower abs. Lie flat on your back with your hands by your sides, palms facing down. Lift your legs off the ground and bend your knees at a 90-degree angle. Slowly bring your knees towards your chest, lifting your hips off the ground. Hold for a second and then return to the starting position. Repeat for 10-12 reps.

2. Leg Raises

Leg raises target the lower abs and help strengthen the hip flexors. Lie flat on your back with your legs straight and arms by your sides. Slowly lift both legs off the ground, keeping them straight, until they are perpendicular to the floor. Hold for a second and then lower them back down. Repeat for 10-12 reps.

3. Bicycle Crunches

Bicycle crunches are a dynamic exercise that engage both the upper and lower abs. Lie flat on your back with your hands behind your head and elbows out to the sides. Lift your legs off the ground and bend your knees at a 90-degree angle. Bring your right elbow towards your left knee while straightening your right leg. Switch sides, bringing your left elbow towards your right knee. Continue alternating sides for 10-12 reps.

4. Mountain Climbers

Mountain climbers are a full-body exercise that also target the lower abs. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and bring one knee towards your chest, then quickly switch legs, as if you’re running in place horizontally. Continue alternating legs for 10-12 reps on each side.

5. Plank Hip Dips

Plank hip dips engage the entire core, including the lower abs. Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line. Rotate your hips to one side, touching the floor with your hip, and then rotate to the other side. Continue alternating sides for 10-12 reps on each side.

6. Scissor Kicks

Scissor kicks are a challenging exercise that target the lower abs and hip flexors. Lie flat on your back with your legs straight and arms by your sides. Lift both legs off the ground about six inches and scissor them, crossing one leg over the other in a continuous motion. Keep your lower back pressed into the ground throughout the exercise. Repeat for 10-12 reps on each leg.

7. Russian Twists

Russian twists work the obliques and lower abs. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly while keeping your back straight. Hold your hands together in front of you and twist your torso to one side, touching the floor with your hands. Twist to the other side, touching the floor on the opposite side. Continue alternating sides for 10-12 reps on each side.

8. Hanging Leg Raises

Hanging leg raises are an advanced exercise that target the lower abs and also engage the upper body. Hang from a pull-up bar with your arms fully extended and your legs straight. Keeping your legs together, lift them up towards your chest by flexing your lower abs. Slowly lower them back down to the starting position. Repeat for 10-12 reps.

9. Standing Knee Raises

Standing knee raises are a convenient exercise that can be done anywhere and effectively target the lower abs. Stand straight with your feet shoulder-width apart. Lift one knee towards your chest while keeping your back straight. Lower the leg back down and repeat with the other leg. Continue alternating legs for 10-12 reps on each side.

10. Pilates Hundred

The Pilates hundred is a classic exercise that targets the entire core, including the lower abs. Lie flat on your back with your legs straight and arms by your sides. Lift your head, neck, and shoulders off the ground. Lift your legs off the ground, keeping them straight and at a 45-degree angle. Pump your arms up and down while inhaling for five counts and exhaling for five counts, reaching a total of 100 arm pumps.

Conclusion

By incorporating these 10 effective exercises into your workout routine, you can achieve sculpted lower abs and develop a strong core. Remember to perform each exercise with proper form and gradually increase the intensity as you progress. Consistency and dedication are key to achieving your fitness goals, so make sure to stay committed and enjoy the journey to a more defined midsection!