Deenaz leads a lower-ab workout with five exercises: alternate leg raises, double leg raises, small and wide flutter kicks, and isometric pulses. She emphasizes protecting your lower back by placing hands underneath your hips and keeping your neck relaxed on the mat throughout.
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Today is all about working on the lower abs. Very often we continuously do crunches and work on the upper abs, and we realize that we have a little bit of a belly left on the lower abs, and we often neglect that muscle. Hi, my name is Deenaz, and in this video we will be doing 5 different exercises for the lower abs. So get started. I would have assumed that you have warmed up, so make sure that you warm up before doing this or any other exercise program. But let's— before we start, we will be doing a little bit of a warm-up for the lower legs and for the lower abs. Let's get started. I want you to lie down on a mat, hands to your side, just warming up those legs. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Stop. And now reverse the cycle. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. So like I told you, the focus is only the lower abs. So at any given point in time, our neck will be press down on the, on the mat. Whenever you feel uncomfortable, most of today's workouts, exercises, I'll be putting my— placing my palms under my buttocks. So make sure that you're supporting your lower back. If you don't do that, your lower back will not be well supported and you could end up in a back injury. So once again, we're going to warm up the legs and the lower abs by cycling. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Reverse it. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax. Squeeze up, legs out. 1, 2— just warming up still— 3 4, 5, 6, 7, 8, 9, 10. And hold it there. Stretch. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Come back. Pull your knees in, warming up the lower back. So when you're doing this, you're actually stretching out the tailbone. Hold it there and relax. The first exercise is leg raises, alternate leg raises, which is easier than the double leg raises. So hands under your hips, lift your legs up. Make sure that your head and neck, shoulders are on the mat. That's one right and one left. We'll start together. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. 17, 18, 19, and 20. Again, after each exercise, we'll be taking or releasing the pressure from the lower back. Making your workouts safe is more important than making the workouts just very hectic. The next one is one level up, so that's both leg raises together. Lift your head up, lift your leg— legs up. You're going to go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 16, 17, 18, 19, and hold there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Pull your knees in, release. So we did single leg raises, and next we're going to do— we did double leg raises. And release. The next exercise is called flutter kicks. So again, please make sure that your palms are well placed under your buttocks, otherwise your back's going to hurt and you could injure yourself for sure. So legs up, it's 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. These are small flutter kicks. The next one is going to be wider flutter kicks, so you're actually working on your inner thigh and your lower abs. Legs out, lower, and go. 1, 2, 3, 4, 5, 6, 7, 8. Exhale. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And relax. And breathe. The last exercise is an isometric exercise. So stretch one leg out, open up the other leg, and lift. Pulse. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And relax. Stretch, open up. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Beautiful. Pull both your knees in. These were simp— Not very simple, really and truly. 5 awesome exercises for your lower abs. So we have done really and truly one set, but what you could possibly do is repeat all these exercises and make sure that you've packed in 2 sets as and when your fitness levels are really going up. So I hope you— and really and truly hope you enjoyed these lower ab exercises, and I look forward to seeing you in the next video. But in the meanwhile, do subscribe to my channel, like my videos and comment on my videos, and do share the videos so that others also can work out along with you. Thank you and bye-bye.
