Natalie Jill leads a five-exercise lower-abs routine using just your bodyweight. She focuses on form cues like flattening your lower back and tucking your pelvis, with modifications for each move. She stresses that diet and exercise together are what actually reveal abs.
Questions this video answers
May 13, 2014.
Five bodyweight exercises targeting the lower abdominal area.
Chapters
Hi, everyone. Natalie, Jill. Today we are working on the lower belly pooch. Getting so many requests for how do I get rid of that lower belly pooch, that lower ab part, that extra skin, or the muffin top that can go over from front to side or whatever. How do we get rid of that? I'm going to show you some exercises that target that exact area. Are you ready to get started? We're to going. Working towards being happy, healthy. And so we're going to start on our back. Flat on your back. Legs, fingertips, toes pointed forward. And you want your lower back pressed into the ground, so you want to think about making that flat into the ground as much as you can. It won't be perfect, but as much as you can. Not having that arch in your lower back. And we're going to lift our legs up and down using your abs, Isolating that lower area like this.
Breathing through it. Ready? Take it up and down. Not a swinging motion. It's a small little movement up and down. And I said isolating because I want you to think about focusing on that lower area. But we're really working a lot of areas here. We're not holding down everything else. Truly isolating. But I want you to think about that lower belly area while you're doing this. Up and down. Slow, slow movement. Breathing through it.
Slow. Now you'll notice it's a lot easier if you bring it all the way up. That sweet spot, though, is right here. Right here. If you go all the way down, obviously that's going to work. So we're not going to do that. Staying right here. Few more little movement. Last few. Oh, good job. Put your feet down. Breathe it out. Tuck your pelvis under more. Flatten out that back. Breathe. Good job. Okay, we're gonna come up to our forearms. Still staying on our back, though. So we're right here. Feet are pointed forward. I'm gonna do a slight crisscross here. Are we ready? Okay, lift your legs up. Hold it there. And then slight crisscross. If you want to modify this, you can bring it up higher.
And make it more challenging. Hover it right above that mat. That's hard.
Squeeze. Remember, easier up here.
Harder here. Breathe through it. Few more.
Rest. How you feeling? That's a tough one. Not the amount you do. It's what you feel, what's intense for you. That's what's working. Okay, we're going to take it over to a plank position, and I always like that plank position because that's when you really get that core and A strong core makes you more functionally fit. It's great for that lower back. Just a healthy place to be. So we're going into that plank position here.
And we're going to bring it up to our hands here. Now, watch me first because we're going to do some cross throughs with our leg so it's going to look like this. You're in a plank position. In fact, bring it up to this plank position right here. Hold it while I'm talking. And you're going to bring your leg through here and back out and then alternate sides. You ready to try it? Let's go. Bring it through. Stretch and then the opposite one. Stretch.
How we feeling? All the way through. Up.
And up.
Good job. All the way through.
Feel this. A little bit in your shoulders, too, because we're doing functional fitness here, so we're using our whole body.
Last one each side, here.
And there. Now, here's the thing. You want to know that it's not just about the exercises. They're important. You want them intense because intensity is what's going to help get rid of that layer of fat on top and develop the muscles so you can see things. But it's not just about that. You've got to make sure that your diet is on point, that you're eating natural, real, unprocessed foods to help you reveal those abs and flatten out that belly. So it's all working together. But you got to do the exercises, but you also have to do the diet with it. It all goes together. Okay, we're going to go back down to that plank position, this time on our forearms here. And we're going to tuck it, same way we just did from the hands, but from this lower plank position. So we're tucking it here and here. Are you ready? Take it over and over.
Good job.
A few more.
Last few.
Good job. Wow. You did it. Nice job, everyone.
Last exercise, I'm going to take you through a plank tuck. So we're up on our hands here, a plank, but we're going to run it in and then run it back out to a plank. Are you ready? Take it in. Curl it up. And back out. And in and back out.
Back out.
Got two more here.
Last one.
You did it. Nice job. That was it. That was it. No traditional crunches, no sit ups. Did it. Five exercises that you can do anywhere with your own body weight. Attacking that lower belly area. Attacking it. Making a change, right? Great job, everyone. Thanks for joining me. Make sure you comment below, let me know how you did on this workout if you. Did you like it? Did you hate it? Nice comments only. Actually, I don't want any mean comments. Just kidding. Any comment you want to share and then let me know what you want to see next. See you next time. Bye.
