Most CrossFit exercises start by having a strong core. Some of the best lower abs workouts come from the CrossFit athletes themselves.
In order to build muscle and strength in your lower abs, these four workouts may do the trick. Curated from some of the world’s best CrossFit competitors, here are some lower abs workouts everyone should try.
6 PACK ATTACK
From Tia Clair. A 2016 Olympian at the Rio games, Clair is also a three-time CrossFit Games Champion.
- Every 90 seconds, 4 rounds:
- 6 Around the world with a plate above the head (15kg)
- 20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds
“This ‘6 Pack Attack’ was another burner!!! Every 90sec, 4 rounds:
-6 Around the world with plate above head (15kg, 3ea)
-20 Russian Twists and then hold the Hollow Rock position for 20-30sec *Goal is to maximise the amount of time spent in the hollow rock position.”
HANDSTAND HOLD
From Camille Leblanc-Bazinet. In 2014, Leblanc-Bazinet earned the title of the fittest woman on Earth.
- lower abs workouts – 5 rounds for time
- 20-second handstand hold (scaled is against the wall)
- Twenty-second plank
- 20-second side plank (20 seconds on both sides)
“A bumper plate is a simple tool with which to get an athlete to feel the proper body position needed for a handstand, says CrossFit Level 1 Seminar Staff member Camille Leblanc-Bazinet.
With a bumper plate held overhead, the athlete will learn to squeeze his butt and bring down the rib cage with the abs, eliminating the excessive lower-back arch often seen in inverted athletes.
“I really like this drill just for that, just to understand how to … position their body and which muscles should be working,” Leblanc-Bazinet says as her husband, fellow Level 1 Seminar Staff member Dave Lipson, demonstrates at the CrossFit Inc. gym in Scotts Valley, Calif.”
HOLLOW ROCKS
From Julie Foucher. A member of the Black Flag Crossfit team, Foucher is an eight-time CrossFit Games competitor.
- Core strength Crossfit workouts – 8-minute EMOM
- 10 hollow rocks
- Ten toes to bar
- 10-second plank
Core Workout from Lauren Fisher:
Lauren Fisher 22, is a four-time CrossFit Games veteran shared some hardcore abs workouts tips.
- 5 sets not for time of:
- 20 V-Ups
- 15 Tuck Crunches
- 20 Second Hollow Hold
- 20 Second Arch Hold
KNEES TO ELBOW / TOES TO BAR
From Chris Spealler. An American Spealler is a seven-time CrossFit Games veteran and one of the legends of the sport.
- lower abs workouts – For time
- 10 Chest-to-Bar Pull-Ups
- 20 Toes-to-Bars
- 30 Deadlifts (185/135 lbs)
- 100 Double-Unders
- 30 Box Jumps (24/20 in)
- 20 Burpees
- 10 Cleans (185/135 lbs)
Chris Spealler and Matt Chan demonstrate proper and efficient Knees to Elbow and Toes to Bar.
