Shared on Instagram and TikTok by Canadian influencer Madfit, this workout targets your lower abs.
You can integrate the four different exercises perfectly into your training.
In a HIIT workout, you perform each exercise in the set for 30 seconds, then rest for 20 seconds.
The workout primarily targets the lower abdominal muscles and can help you get a tighter stomach.
However, you should note that you cannot lose fat in specific areas of the body. You should also combine the workout with a healthy diet, sufficient water and, if necessary, a moderate calorie deficit to reduce body fat.
1. Star crunches
The first exercise is an easier version of the star crunches. To do this, alternately bring your left elbow to your right knee and your right elbow to your left knee.
The exercise is performed while seated, and the most important thing is the rotation of the torso. Make sure you tighten your stomach. The best way to do this is to imagine gently pulling your belly button towards your spine.
2. Leg drop with crunch kick
In the next exercise you combine two variants. Lying on the floor, first pull your outstretched legs towards you and then repeat the whole thing with your legs outstretched.
Make sure your lower back is firmly on the floor. A hollow back can cause lower back pain.
To make the exercise more difficult, you can raise your upper body slightly. So the whole stomach is stressed.
For this exercise, lie down on the floor. The outstretched legs are then alternately moved in the air like scissors.
The closer your legs are to the ground, the more challenging the exercise. Again, make sure to keep your back on the floor and tense your stomach.
4. Supported Bicycles
The last exercise is a variation of the bicycle crunches. With your hands on the ground, you move your legs as if you were riding a bicycle.
Make sure you pull your knees wide toward your face to get the optimal load on your lower abs.
Proper breathing is essential to protect the heart. Make sure you breathe in when you exert yourself and breathe out when you relax.