1. Reverse Crunches: – Lie on your back with your hands behind your head. Lift your knees to a 90-degree angle and then pull your knees towards your chest, lifting your hips off the ground.
2. Hanging Leg Raises: – Hang from a pull-up bar with your legs straight. Slowly raise your legs until they make a 90-degree angle with your torso, then lower them back down with control.
3. Mountain Climbers: – Start in a high plank position. Rapidly draw one knee at a time towards your chest, alternating legs quickly. This not only targets the lower abs but also increases your heart rate.
4. Scissor Kicks: – Lie on your back with your hands under your buttocks. Lift your legs off the ground and alternate crossing them over each other in a scissor-like movement.
5. Plank Hip Dips: – Begin in a forearm plank position. Rotate your hips to one side and dip your body slightly towards the ground, then rotate to the other side. This engages the lower abs and obliques.
6. V-Ups: – Lie flat on your back and extend your arms behind your head. Lift your legs and upper body off the floor simultaneously, reaching your hands towards your toes to form a "V" shape.
7. Flutter Kicks: – Lie on your back with your legs extended and a slight bend in your knees. Lift your heels about 6 inches off the floor and make small, rapid up and down kicks with your legs.