Proven Lower Ab Workout

Powerful lower ab workout for the road

Frequent flier miles may be one of the perks of your job but don’t let travel get in the way of your lower ab workout.

Steal 15 minutes from your busy schedule to perform this powerful lower ab workout in your hotel room after a long flight in an economy seat or a day slumped over the conference table. In addition to enjoying renewed energy and stamina, you’ll inspire confidence in associates and clients with your easy, relaxed posture.

When at home and on the road, maximize the effects of your lower ab workout with a well-balanced low-fat diet and regular, fat-burning cardio fitness activity like running, cycling or swimming. If possible, try to stay in hotels that have easy access to gym equipment; pack healthy snacks into your briefcase to avoid late night trips to the vending machine.

Remember to complement your lower ab workout with moves that also target the upper abdominal and oblique muscles. (The bicycle is a good move for all over ab strengthening.)

Pelvic tilt

1. Lie on the floor in the crunch position. Your feet should be shoulder width apart.
2. Press your lower back against the floor then slowly lift your lower torso upwards. Hold for a count of two.
3. Slowly return to the starting position.
4. Repeat 10 to 16 times.

The bicycle

1. Lie flat on the floor with your hands clasped comfortably behind your head. Press your lower back against the ground and raise your knees to a 45 degree. Keep your feet on the floor.
2. To protect your spine, keep your abdominal muscles contracted throughout this exercise. To do this, imagine your belly button is being pulled towards your spine. Do not hold your breath.
3. Pull one knee towards your chest as you lift the opposite leg a few inches off of the ground and straighten it.
4. Alternate your legs slowly and deliberately.
5. Repeat 10 to 16 times.

Lying leg cross over

1. Lie on your back with your hands behind your head. Grip a stable object, hands shoulder width apart.
2. With both legs straight out in front of you, swing the right leg over the left leg and towards your head. Keep it as close to the floor as possible.
3. Return to starting position and then do the same movement with your left leg.
4. For best results, keep your knees locked and the legs as straight as possible.
5. Inhale as you swing the leg and exhale as your lower it. Each rep should be performed to a count of two to three.
6. Repeat 10 to 16 times.

Double leg cross over

1. Lie in the same position as in the lying leg cross over.
2. With both legs straight out in front of you, swing both legs as far to the right side as you can. They should come close to your head but remain near the floor.
3. Return to starting position. Repeat with the left.
4. For best results, keep your knees locked and the legs as straight as possible.
5. Inhale as you swing the leg and exhale as your lower it. Each rep should be performed to a count of two to three.
6. Repeat 10 to 16 times.

Bonus move for lower ab workout

If you have access to a hotel gym, add the classic captain’s chair to your lower ab workout:

1. Stand on the chair and stabilize your upper body by gripping the handholds.
2. Pressing your back against the pad, contract your abs to raise your legs. Lift your knees towards your chest.
3. Be careful not to arch your back.
4. Slowly lower your legs to the starting position.
5. Repeat 10 to 16 times.