Abs and Lower Back Workout (Gym Edition)

Abs and Lower Back Workout (Gym Edition)

This workout is designed to strengthen your core and improve lower back stability, which is essential for overall fitness and preventing injuries. It combines exercises targeting the abdominals and lower back for a balanced approach to core training.

Warm-Up (5-10 Minutes)

  1. Cat-Cow Stretches (1 minute)

    • Begin on all fours. Alternate between arching your back (cow pose) and rounding it (cat pose) to loosen up the spine.

  2. Dynamic Side Reaches (1 minute per side)

    • Stand tall, reach one arm overhead, and stretch to the side. Alternate sides.

  3. Pelvic Tilts (1 minute)

    • Lie on your back with knees bent and feet flat. Tilt your pelvis upward, engaging your abs and flattening your back against the floor.

  4. Light Cardio (3-5 minutes)

    • Use a treadmill, elliptical, or jump rope to elevate your heart rate.

Core Workout (3 Rounds)

  1. Cable Woodchoppers (12 reps per side)

    • Attach a handle to the cable machine at chest height. Pull diagonally across your body, engaging your obliques.

  2. Decline Bench Sit-Ups (15-20 reps)

    • Lie on a decline bench, securing your feet. Perform sit-ups while controlling the movement on the way down.

  3. Roman Chair Back Extensions (12-15 reps)

    • Use a Roman chair or back extension machine to strengthen your lower back. Keep your movements controlled and avoid overextending.

  4. Plank with Hip Dips (10 reps per side)

    • Hold a forearm plank. Rotate your hips to gently touch one side to the floor, alternating sides.

  5. Leg Raises on a Bench (15-20 reps)

    • Lie flat on a bench with your hands gripping the edges for stability. Keep your legs straight and lift them until they’re perpendicular to your body, then lower slowly.

Finisher (Optional, 5 Minutes)

  1. Hanging Knee Raises (As many reps as possible)

    • Hang from a pull-up bar and bring your knees to your chest.

  2. Ab Wheel Rollouts (8-10 reps)

    • Kneel on a mat and roll the ab wheel forward while maintaining a tight core.

Cool-Down (5-10 Minutes)

  1. Child’s Pose (1-2 minutes)

    • Sit back on your heels with arms stretched forward, relaxing your lower back and abs.

  2. Cobra Stretch (30 seconds)

    • Lie on your stomach and push up with your hands, extending your back while keeping your hips on the floor.

  3. Figure-Four Stretch (30 seconds per side)

    • Lie on your back, cross one ankle over the opposite knee, and pull the bottom leg toward your chest to stretch your lower back and glutes.

  4. Kneeling Thoracic Twists (30 seconds per side)

    • Kneel with one hand behind your head and the other on the floor. Twist your torso to open your chest, stretching your obliques and spine.

Tips:

  • Maintain proper form, especially during lower back exercises, to avoid strain.
  • Start with lighter weights or resistance and gradually increase as you build strength.
  • Rest 30-60 seconds between exercises and 1-2 minutes between rounds.

Enjoy building a stronger, more stable core! 💪

Back to blog