A brief exercise regimen, focusing on bodyweight moves, promises to fortify your abdominal muscles in a mere three-minute span.
In a recent post, Stef Williams, the trainer and founder of fitness app WeGLOW, shared a 3-minute lower abs workout routine that is perfect for ending strength workouts. This routine focuses on engaging the lower abdominal muscles, making it suitable for beginners and those looking to improve their lower abs strength.
The workout primarily consists of lying leg raises, performed for 40 seconds each set, repeated for 3 sets. To perform a leg raise, lie flat on your back on a comfortable surface with your legs extended straight. Engage your core and slowly lift your legs straight up towards the ceiling, keeping them as straight as possible. Raise your legs until they are perpendicular to the floor or as far as comfortable without arching your lower back. Slowly lower your legs back down towards the floor without letting them touch the ground, maintaining tension in your lower abs.
This movement emphasizes control and lower abdominal engagement, fitting the description from Stef Williams' workout style. The workout includes variations of the leg raise, including 10 reps of full leg raises, followed by 10 half reps, and 20 pulses.
The transverse abdominus is the muscle layer underneath the rectus abdominis that Steff Williams is targeting in the 3-minute workout. Leg raises engage the lower abdominals by lifting the pelvis, causing this part of the core to contract. In addition, leg raises also target the hip flexors and muscles in the legs.
If you're avoiding working out on your back, there's a standing abs finisher alternative to the leg raise workout. The goal is to complete as many rounds as possible in 3 minutes.
Focusing on pelvic floor muscles during Pilates exercises can also help strengthen the lower abdomen, and Steff Williams suggests using Pilates workouts to strengthen the transverse abdominus, which can help with lower-back pain. This 3-minute workout promises to engage the lower abdominals and still provide a burn.
Williams shared this workout as a great routine to end strength workouts with, pushing the core muscles to fatigue after compound exercises. If you're looking to improve your lower abs strength, give Stef Williams' 3-minute lower abs workout routine a try!
- The 3-minute lower abs workout routine shared by Stef Williams is not only suitable for beginners but also beneficial for those aiming to enhance their fitness-and-exercise regimen, particularly in the health-and-wellness field, as it focuses on the scientifically-targeted transverse abdominus.
- This workout, which primarily consists of lying leg raises, provides a effective alternative for engaging the lower abdominals, contributing to overall fitness and yoga goals.
- By incorporating variations of the leg raise, including full leg raises, half reps, and pulses, this exercise routine offers a challenging yet feasible fitness-and-exercise solution for individuals seeking to improve their lower abs strength for their well-being and health-and-wellness.
