The lower ab is one area we can all use a little help - the lower belly fat (or belly pouch as some call it) is unexplainably hard to lose and just doesn’t budge no matter how many abs workouts we do.
In times like this, we know just a person to ask, Sara Kova, the abs expert, we call her. Or at least we think she should be entitled to be called that!
So we reached out to our friend, yoga instructor, and the founder of KovaYoga, Sara Kova to give us some tips on how to get abs like hers.
Kindly, she agreed to share her secrets to getting amazing abs and revealed her favorite abs exercises, particularly exercises to work the lower abs. So, today, we'd like to share her secrets with you.
To be exact she has three secrets that she vouches work every time.
- Cut out sugary drinks and unhealthy, processed foods. Eat whole foods instead.
- Eat a healthy breakfast - her favorites include egg burritos with beans and avocados.
- Train your whole body
So let's dig in deeper.
The first thing Sara pointed out is the importance of healthy eating and cutting sugary drinks and unhealthy foods.
On Fitwirr.com, we often talk about the importance of healthy eating and frequently refer to the popular statement "Abs are made in the kitchen".
Sara also believes when aiming for flat abs, the main focus should be the diet. She explained, "no matter how hard you train those abdominal muscles, you can’t out train a bad diet."
We cannot agree more!
For her, taboo sugary drinks include anything from sodas to sugar filled coffee.
Instead, her favorite go-to drink is ginger and mint infused water that's both refreshing and satisfying. Yes, we got a taste, and it was a pure bliss!
If you crave a bit of sweetness, we suppose you can add a drop of honey or as Sara suggests, add cut fruits like strawberries, kiwi or orange to add sweetness to the infused water.
Another thing that keeps her abs flat and tight is elimination of junk foods.
Fast foods like McDonald, Taco Bell and Burger King are no brainer, but other less obvious junk foods like meal helper boxed items like mac and cheese are also highly processed and shouldn't be eaten too frequently, especially flat abs are your goal.
Instead of going for quick and easy junks, she goes for different kinds of quick and easy like fruits and vegetables.
(Aim for 5 servings of fruits and veggies a day to get all your daily recommended minerals and vitamins.)
Apples and peanut butter combo is quick and easy and berry mix smoothies also take seconds to make.
As for meals, easy dinners like chicken chilli and grilled fish tacos are also easy to prepare in less than 30 minutes. But most importantly, having easy recipes handy and having ingredients ready in your fridge can do a wonder when fast food temptation strikes.
Sara assured us these small changes can make a bigger impact in your waistline than most women think, and she is the testimony to how well healthy eating works for your stomach.
She also credits her flat abs to eating a healthy breakfast every morning. Her favorite is macronutrient balanced breakfast buritto that she makes with eggs, turkey bacon, salad and avocados.
With richness of avocado and proteins from eggs and turkey bacon keep her full longer and last her through the busy morning hours.
Other breakfast entries that regularly go on her table are Acai bowl with coconuts, berries, chia seeds and nuts, egg avocado cups and egg sunnyside up with chopped kale salad.
For her, it's important to have all three macronutrients in her breakfast, and that is protein, carbs (fruits and veggies) and healthy fats.
The third secret she revealed is her workouts.
She explained, in order to lose belly fat and show abdominal muscles, you need to train your whole body. Pair that with a well balance diet, viola! you see your ab muscles.
Last but not least, she works on her core.
Just because her whole body needs a workout too doesn't mean you should skip your abs workout routine or more specifically, exercises for lower abs. In fact, she told us not to undermine the importance of abs exercises.
It’s important to train the core muscles to strengthen and increase the lean muscle mass in your stomach.
Plus a strong core can help reduce back pain.
Yes, abs workouts are essential beyond the means of flat abs.
To help us all get abs like hers, she shared with us five of her best ab workouts.
So, without further adue, here is Sara's list of 5 effective lower abs exercises to hit those lower belly muscles.
Watch the video to learn how to perform each move.
To print out these lower abs exercises, click here.
Feel free to follow Sara on her Instagram for more fitspirations and great tips!
There you have it! 5 best exercises for lower abs.
My favorite part about this lower abs workout routine is that the exercises are completely all bodyweight. So I really like that I don't need exercise equipment to do any of them.
What did you think of the abs exercises? which one is your favorite?
Leave a comment below to let me know. And don't forget to follow Sara on instagram for more exercise and health tips.