Lower-Ab Swipe

Starting Position:

• Lie flat on your back on a comfortable surface, such as an exercise mat.

• Place your arms at your sides or lightly under your lower back for support.

• Bend your knees at a 90-degree angle, keeping your feet lifted off the ground and your thighs perpendicular to the floor.

Engaging Your Core:

• Tighten your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your core throughout the exercise.

Movement:

• Slowly lower your feet towards the ground while keeping your knees bent.

• As you lower your feet, focus on maintaining control, ensuring that your lower back stays pressed against the mat.

• When your feet are just above the floor (without touching), pause for a moment.

Return to Starting Position:

• Engage your core even more and pull your knees back to the starting position, bringing your thighs back up to the perpendicular angle.

• Ensure your movements are slow and controlled to maximize the workout and protect your lower back.

Repetitions:

• Aim for 10 to 15 repetitions, resting for 30 seconds between sets.

• As you become more comfortable with the exercise, you can increase the number of repetitions or sets.

Tips for Success:

• Keep your breathing steady; exhale as you lower your feet and inhale as you bring them back up.

• Avoid arching your back; if you find your lower back lifting off the ground, reduce the range of motion.

• Focus on keeping your movements smooth and controlled throughout the exercise.

Cool Down:

• Once you’ve completed your sets, take a moment to stretch your abdominal muscles and relax your body.