How to Get a Lower Abs Workout Without Sit Ups
Strong core muscles help stabilize your body during everyday activities as well as increase your performance in exercise and training. A classic exercise for core strengthening is the sit-up, which is used to workout your abdominal muscles. Yet, performing sit-ups are only a small part of getting an abdominal workout. Try different exercises for a lower ab workout without sit ups, such as the plank, the reverse curl-up and the hanging leg raise.
Instructions
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To perform the plank, position yourself on your mat as if you are going to perform a push-up. Press yourself up so that you are resting on your forearms with your elbows directly below your shoulders and your fists pointing in front of you. Straighten your torso so that you are on your toes and your body makes a straight line "plank" from head to feet. Keep your head in line with your body by looking down at your forearms. Hold for as long as you can. That is one set. Beginners should start with one set. As you gain experience, add additional sets or start adding five- to 10-second increments to the time you hold the plank position. Increase until you can perform one to three sets at two minutes per set.
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For the reverse curl-up, lay on your mat as if you are going to perform a sit-up. Slowly pull your knees up and over your body toward your forehead until your hips are off the mat. Pause for up to three seconds. Reverse the motion by slowly bringing your feet back down to their starting position. That is one repetition. Continue repetitions as long as you can. That is one set. As you gain experience, add additional sets or start adding five to 10 repetitions to each set. Increase until you can perform one to three sets at 25 repetitions per set.
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To perform the hanging leg raise, grab your-pull up bar so that you are hanging off the ground. Slowly pull your knees up and over your body towards your forehead. Pause for up to three seconds. Reverse the motion by slowly bringing your feet back down to their starting position. That is one repetition. As you gain experience, add additional sets or repetitions until you can perform five sets of five repetitions.
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Tips & Warnings
Always warm up, stretch, and cool down before and after exercising.
Add intensity to each exercise by either adding more sets to your lower ab workout, adding more time to each set, or adding repetitions to each set.
Do not over-exercise. Start with a low number of reps and sets and gradually add to them.
References
Resources
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