Create a personalized ab workout routine: lower ab exercises

 Choose two exercises from each of the categories starting with the lower abs, followed by mid/upper abs, obliques, then the total ab exercises. Perform one exercise immediately after the other. Completing two exercises from each category (eight exercises total) is one cycle. For beginners, it is recommended to perform each exercise for 15-30 seconds and complete one cycle. For intermediate exercisers, perform each exercise for 30 seconds, repeating the cycle. If you are advanced, you can perform each exercise for up to one minute, twice through the cycle.

REMEMBER TO BREATHE THROUGHOUT EACH EXERCISE! Also, during each repetition, hold and squeeze your abs while in the crunch position for one second and then return to the starting position. Be sure to keep your head rested in your hands, elbows wide, and eyes toward the ceiling to prevent any strain on the neck.

LOWER ABS

Hip Lifts
With your hands underneath your buttocks, put the soles of your feet together with your knees bent and lift your knees toward your elbows, until your hips are off of the ground. Bring your legs back down and repeat. Do not let your feet touch the ground when returning to the starting position, unless necessary.

Indian Style Legs
Perform a crunch with your legs positioned in Indian Style.

Leg Drops
With your thumbs together underneath your buttocks, lift your straight legs until they are perpendicular to the floor, keeping your head on the floor. Lower your legs back to the starting position without your feet touching the ground.

Flutter Kicks
With your thumbs together underneath your buttocks and your head on the floor, scissor kick your legs. To make it easier, keep your legs higher off the ground.

Continue to Mid/Upper Ab Exercises