Kourtney Kardashian
Targeting the lower ab area is a common focus when working toward your goal figure. It’s also one of the toughest areas to tone and see results, which is why we tapped Kourt’s trainer, Amanda Lee, to share her top moves to poosh away your pooch. Each move is meant to minimize lower ab fat. To really get in there and find the best results, remind yourself to take deep inhales and even deeper exhales to train the muscles. Scroll on to learn Amanda’s lower ab exercises with the exact step-by-step instructions for each.
The Routine:
V-Sits
Leg Raise
Scissor Kicks
Reverse Crunch
Plank-Toe Taps
*Perform each exercise for 30-60 seconds, and repeat the entire circuit two times.
How to: Start in a seated position with your knees bent and pressed into your chest, feet off the floor. Your chest should be open and lifted. With your arms by your sides, slowly unfold from your seated V by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, or when you feel your lower back arch away from the floor. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat. With your core tight and tucked, use your abs to return to the starting position.
How to: Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.
How to: Lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: the arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about six inches off the ground. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the heel is about two to three inches from the ground. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
How to: Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. While inhaling, move your legs toward the ceiling as you roll your pelvis backwards and raise your hips off the floor. Hold the contraction for a second and move your legs back to the starting position while exhaling.
How to: Begin in a plank position. Engage core and hinge from the hip to bring your right hand toward your left foot and tap, keeping the spine elongated. Return to the plank and repeat, alternating sides.
Be sure to share your fitness photos on Instagram using the hashtag #pooshthemoves for a chance to be re-grammed on our social.
