The windmills exercise with a kettlebell would be classed as a more advanced movement. Flutter kicks for 10 repetitions on each leg for a total of 20 repetitions.The Kettlebell Windmill exercise is a highly effective kettlebell movement that works deep into the shoulders, strengthens the core muscles and improves overall joint mobility. Focus on keeping your hips as steady as possible and you lower abs pull in. Start to flutter kick you legs up and down. Lastly, extend you legs out to 45 degrees and hold, making sure to keep the band taut the entire time. Complete 5 repetitions in each direction for a total of 10 circles. Once you reach the top, repeat circling the legs in the other direction. Circle your legs down towards the floor and continue circling up on the other side, using your lower abs and obliques to ground both hips back on the mat. With both legs straight up to the ceiling and the band still around your ankles, start to drop both legs towards the RIGHT as your LEFT hip slightly lifts off the mat. Repeat the sequence again starting by lowering your legs. Hover your legs at 45 degrees, and use your outer thighs to open your legs about shoulder-width apart, and with control bring your legs back narrow (but still keeping the band taut), then use your lower abs to pull your legs back up to the sky, opening the legs shoulder-width apart. Lower Ab Hold Open CloseĬontinue to lower your legs down to about 45 degrees towards the floor. Lower your legs down to about 45 degrees, and use your lower abs to pull your legs straight back up. Be sure to keep a little resistance in the band and your low abs engaged. Now bring the band around your ankles, and your legs straight up in the air. Remember to move nice and slow, and keep your hips steady. Really engage your lower abs and pull your knees back into tabletop, and repeat. Be sure to keep your legs apart as you reach both legs out to hover over the mat. Now in your tabletop position, start reaching both legs out to that 45 degree position. Be sure to really engage those lower abs on the tabletop leg and don’t let it move as the other leg reaches out. Alternate side to side for 10 repetitions on each side. Keeping your legs in table top and the booty band above the knees, start reaching one leg out straight to a 45 degree angle, then use the lower abs to pull the knee back in to tabletop. Use your lower abs to pull your knee back up and switch sides. Be sure to keep a 90 degree bend in your knees, and your hips super steady. Engage your lower abs and lower your RIGHT leg down to tap your toe to the floor. Start with the booty band around your thighs just above your knees as you lift your legs into a tabletop position. Need more fat burning workouts? Try the Fitness Collective App FREE for 14 days and to get instant access to amazing and effective workouts - including tons of the best lower ab workouts!įind your PRINTABLE download HERE! Booty Band Lower Ab Exercises Alternating Toe Taps There are simple nutrition guidelines that work for EVERYBODY, with over 300+ delicious and healthy recipes to get you results. If you need help making a lifestyle change around your nutrition make sure you check out the Live Fit Girls Nutrition Program. Nourish your body with healthy foods and burn fat with amazing, effective workouts. This mean that nutrition should be just as important, if not MORE important, than your workouts. Meaning if you want to lose fat in your lower belly, you’ll HAVE to lose fat around your entire body. Just a friendly little reminder about those pesky lower abs though - you can NOT spot reduce, you can only spot train. And if you really want a little extra ab toning, I’ve given you options to reach those upper abs too! These lower belly exercises will strengthen not only your lower abs, but also your entire core. In my Instagram poll I asked you ladies to let me know what you wanted to see more of on YouTube…and it was overwhelmingly booty band and lower abs…so of course I have to give you what you want! It’s safe to say that you ladies absolutely LOVE any and EVERYTHING booty band…especially after the little poll I did in Instagram stories last week.Įveryone knows booty bands are awesome for working those butt muscles, but booty bands can be great for so many other muscles too - just check out this Mini Band Arm Workout. Get ready for two of your favorite things ladies - a lower ab workout AND a booty band workout!
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