Tone, tighten and strengthen your belly with this quick, 10-minute lower ab workout.
Lower abs can be one of the most frustrating zones to tone up. But with these moves, combined as part of your total body training and a solid nutrition plan, you’ll see a sleeker and tighter lower belly in just a few weeks.
All you need for this workout is a soft floor, like a carpet or an exercise mat, and an exercise ball (the size I’m using here is 55 cm).
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As you’re doing these lower ab exercises, focus your attention on your lower belly muscles. If you’re feeling more tension in your legs, shoulders, or anywhere else, then slow down, re-focus, and try again. There’s no sense in rushing through movements if you’re not getting the full benefits. When it comes to your ab training, slow and precise is the better way to go.
The 10-Minute Lower Ab Workout
- Do each exercise for 30 seconds.
- Rest 10-15 seconds between exercises (rest longer if you need to).
- Repeat circuit twice for a complete workout.
- Tag this routine onto the end of your full-body training sessions or anytime you want to sneak in a quick workout.
- I recommend doing this or similar lower ab workouts at least 3 times per week to achieve noticeable results.
- Lie on your back with your arms by your sides.
- Reach towards your heels as you crunch up, lifting your head and shoulders while looking towards your knees.
- Lift your legs into the air with knees bent at 90°. Point your toes.
- Lower one foot down to the ground, lightly tapping your toes, then switch and tap the other toe.
- Keep the raised crunch position throughout the movement.
- Take the same starting position with your hands reaching toward your heels and your head and shoulders lifted.
- Engage your lower abs and lift legs into the air at a 75° angle.
- Lower one heel towards the ground but do not touch the floor.
- Switch legs in a “flutter” motion.
Hollow Body Rock
- Lie flat on your back and extend your arms overhead.
- Lift your legs off the ground and extend them out at a 45° angle.
- Rock up so that your arms are pointing to the ceiling and your heels are almost touching the ground.
- Rock back towards your shoulders and continue in this back and forth motion.
- Keep your abs in that “hollow” position by contracting them throughout the exercise.
- Lie flat on your back with your arms down by your sides.
- Lift your legs straight up and flex your feet so that your soles face the ceiling.
- Lift your hips off the ground and slowly lower them back to the ground with control. Repeat.
- Start in a crunch position with your knees tucked in towards your chest and feet flexed.
- Kick your legs straight out, hovering about 4 inches above the ground.
- Maintain the crunch position with your upper body as you bring your knees back in. Repeat.
Ball Plank Knee Tucks
- Get into a plank position with your ankles on a ball.
- Shift your weight forward so that your shoulders are just past your fingertips and there’s more pressure on your hands than on your feet.
- Bend your knees and begin to tuck them towards your chest. Do not let your hips sag down.
- Keep your butt lifted and your core tight.
- Continue tucking knees under and then extending back to the plank position.
- Lie on your back in the hollow body position, holding the ball over your head.
- Lift your legs up to grab onto the ball with your feet.
- Lower the ball towards the ground.
- Stop at about 45°, then lift it back towards your hands. Return your legs to the hollow body position. Repeat.
(Your Next Workout: TRX Lunge Workout for Strong, Toned Legs)