The Best Exercises That Target Your Lower Abs

Nearly all of your body’s movements are supported by your core. By strengthening your lower abdominal muscles, your lower body’s range of motion increases and balance improves. This benefits pro cheerleaders who perform stunts and advanced dance moves.

You can’t just train your lower abs by doing basic crunches. You also need to vary your routine so you can achieve a flat and stronger belly efficiently in less time. Here are 8 exercises for your lower abs that also improve your overall pro cheer fitness.

1. Jackknife

This exercise strengthens both your upper and lower abdominal muscles. But it specifically targets the transversus abdominis - the inner abs. There are many Jackknife variations you can try based on your athletic level. The most common is the single-leg version.

2. Scissor kicks

Aside from targeting your core, scissor kicks also work your thigh and glute muscles. Doing this exercise can easily exhaust you so you must breathe properly. To maximize this workout, lean upward by using your hands to support your head.

3. Plank Hop

Here’s another workout that doesn’t focus on your core alone. Plank hops also activate your back, hip, and shoulder muscles. When you’re able to do forward hops efficiently, progress to doing side hops so you can work on your obliques as well.

4. V-Sits

To move your knees, hips, and ankles, you need to have good core and trunk stability. V-sitting is one of the workouts to help you achieve that. Doing this exercise will be difficult at first. Find your balance by doing simple leg raises so you won’t topple as you do your reps.

5. Pilates Scissors

Pilates scissors are the more advanced version of the scissor kicks. It still targets your core muscles. The only difference it has from ordinary scissor kicks is that it stretches your hamstrings and hip flexors while increasing spine flexibility.

6. Bird-Dogs

Like v-sits, bird-dogs also improve your core’s stability while strengthening your hip, back, and core muscles. Additional benefits of this exercise include improved posture, relief from back pain, and increased range of motion in your limbs.

7. Downward Dog Split to Elbow Knee Hold

If you’re looking for a full-body workout while still being able to focus on your abs, this exercise is your best choice. As you bring your knee from above your hip to your elbow, fats in your obliques are burned which causes a reduction in your belly size.

8. Slider Plank to Pike

If you don’t have sliders for this exercise, you can use discarded towels instead. But make sure that when you’re doing this workout, you’re training on a tiled or hardwood floor. This exercise is a more challenging version of a normal plank because it requires you to use your quads, triceps, chest, and shoulders.

One final tip: When you do these exercises, figure out the maximum sets and reps you can do first. Avoid overworking your core because it will cause digestive issues. If you feel that your abs are sore from exercising, take a 48-hour resting period before doing these exercises again.

Need more workouts for fitness? Read these articles!

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Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

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