You don't need to spend hours in the gym to get a great workout. In fact, it's worth remembering that even a little movement is better than none.
Steff Williams, trainer and founder of fitness app WeGLOW, recently shared a workout demonstrating just how effective a short burst of exercise can be.
In just three minutes, this routine promises to engage the lower abdominals, an often neglected part of the core. And even though it’s short, you'll still feel the burn.
How to do Stef Williams' 3-minute lower abs workout
This abs routine consists of a few variations of the leg raise. Williams suggests doing 10 reps of full leg raises, followed by 10 half reps, then 20 pulses. Complete as many rounds as possible in three minutes.
How to do a leg raise
- Lie flat on your back and extend your legs in front of you.
- Place your arms by your sides with your palms facing down or tuck them under your hips for support.
- Engage your core by tightening your abdominal muscles and drawing your rib cage in.
- Slowly raise your legs together, keeping them straight or with a slight bend in your knees, until they are at 90° with your body, or as high as feels comfortable.
- Hold briefly at the top then lower your legs with control.
The benefits of lower abdominal workouts
You might be familiar with the rectus abdominis muscles as the six-pack. Whether visible or not, these muscles are crucial to the way you move during exercise and everyday life.
There's another layer of muscle underneath the rectus abdominis, called the transverse abdominus, and that's what Williams is targeting here.
"Our lower abdominal muscles are the deepest muscle layer that helps us with stability," Williams tells Fit&Well.
She explains that using Pilates workouts to strengthen this area can help with lower-back pain. "I really recommend Pilates, especially focusing on your pelvic floor muscles as this will also help strengthen the lower abdomen."
Leg raises are particularly effective as they engage the lower abdominals by lifting the pelvis, causing this part of the core to contract. Plus, since your lower body is doing most of the work, this exercise also targets the hip flexors and muscles in your legs.
This is a great routine to end your strength workouts with, pushing your core muscles to fatigue after you've completed your taxing compound exercises.
If you're avoiding working out on your back, try this standing abs finisher instead.
