Last Updated on August 25, 2021

Lower Ab Exercises for Women

 

I find that the following lower ab exercises are the best for flattening the lower ab ‘pooch’ area women struggle with most.

I get a lot of requests for exercises that target the low ab area, so that’s what we’re doing today.

 

 

The exercises I’m sharing target the ‘pooch area’ below your belly button.

A lot of ab routines don’t incorporate leg lifts…  and multi-directional leg lifts (or leg holding poses) are the easiest, most effective way to engage the lower part of your ab muscles.

Unfortunately, they’re also more advanced and can cause more of a strain on your back.

That’s why I’m sharing 2 sets of lower ab exercises.

The first set of low ab exercises are better for beginners and don’t strain the lower back.

The second set is more advanced and isn’t recommended if you have lower back pain.

My lower ab exercise routines will help you target and help flatten the low abs, in then than 30 minutes.  I really think you’re going to love it… because it works, when you work it!

 

Low Ab Exercises for Beginners

 

Flutter Kick Low Ab Exercise being done by trainer Christina Carlyle

FLUTTER KICKS

Lay on the floor with your hands behind your head and elbows out.  Lift your head about 4 inches off the floor as you point your toes and lift your feet about 6 inches off the floor. This is your start position. Alternate lifting and lowering your legs in little pulses without letting your feet touch the floor. Continue flutter kicking without letting your feet touch the floor until you complete your set. Place your hands under your lower back for more support.

 

Leg Lifts Low Ab Exercise being done by trainer Christina Carlyle

LEG LIFTS

Lie with your feet straight up in the air, toes pointed and your arms out by your sides for support. This is your start position. Inhale and lower your legs down until they are about 6 inches above the floor. Exhale and quickly lift your legs back up to the start position to complete one rep. Tip: Put your hand under your body to support your back.

 

Heels to Heaven Low Ab Exercise being done by trainer Christina Carlyle

HEELS TO HEAVEN

Lie on the floor with both of your legs straight up and feet flexed. Move your arms out to your sides for support. Squeeze your core and push your heels straight up as far as you can. Lower back down to the start position to complete one rep.

 

stability ball roll outs low ab exercise being done by trainer Christina Carlyle

STABILITY BALL ROLL OUTS

Lay against a stability ball with your knees bent and both hands and arms firmly gripping the ball. This is your start position. In a fluid motion, slowly roll forward as the ball rolls across your forearms. Roll forward as far as you comfortably can. You should feel your abs engaged. Once you’ve rolled all the way out, reverse the movement to return to the start position to complete one rep.

 

Kneeling lean back lower ab exercise being done by trainer Christina Carlyle

KNEELING LEAN BACKS

Start in an upright kneeling position. Extend your arms straight out in front of you. This is your start position. Inhale as you lean back, as far as you can, keeping your neck and shoulders relaxed. Your back should remain straight throughout the movement. Exhale and squeeze your abs as you you’re your body back up to the start position, to complete one rep.

 

scissor kick low ab exercise being done by trainer Christina Carlyle

SCISSOR KICKS

Lie with your legs extended out with toes pointed. Contract your abs and lift your legs off the ground about 6 inches. This is your start position. Lift one leg straight up then quickly lower it, as you simultaneously lift your other leg. Scissor kick both legs once, to complete one rep. Continue to alternate lifting and lowering your legs without stopping or touching the floor until you complete your set. Tip: Extend your arms out to the side or under your butt for support.

 

Leg Circle Low Ab Exercise being done by trainer Christina Carlyle

LEG CIRCLES

Lie with your feet straight up in the air, toes pointed and your arms out by your sides for support. This is your start position. Inhale and lower your legs down to one side and begin circling your legs without letting them touch the floor. Do as many leg circles as you can until you feel the burn. Once you feel the burn do 5 more reps to complete one set.

 

Tuck Crunch Low Ab Exercise being done by trainer Christina Carlyle

TUCK CRUNCH

Sit on your butt with your knees bent and arms up and out. Balance on your glutes and lean back as you lift your legs. This is your start position. Exhale and extend your legs out, then immediately tuck your knees back in towards your chest to complete one rep. Repeat the movement, quickly adding up reps until you feel the burn. Once you feel the burn do 5 more reps to complete one rep.

 

8 low ab exercises being done by trainer Christina Carlyle in a lower ab workout

Pin the low ab workout to Pinterest so you’ll have them forever

 

How To Do The Lower Ab Exercises

 

These instructions work for both sets of low ab exercises.

  • Repeat an an exercise until you ‘feel the burn.’ Once you feel the burn do 5 more. Ideally, you will be doing 20 to 30 reps.
  • Once you’re done move on to the next exercises and get started.
  • Doing one round of all the exercises counts as 1 set.  Do 3 full sets of all the exercises to complete the workout.
  • For the best results you need to keep your heart rate up… so take as little rest as possible between exercises and sets.
  • You can do 4 if you want extra credit.

 

See me explain more about training the lower ab area and watch me demo the advanced lower ab pooch exercises in this episode of CCtv.

 

 

6 Lower Ab Exercises being done by trainer Christina Carlyle in a low ab workout

Pin this workout so you’ll have it forever

Boom!

That’s how to exercise your lower abs, in 30 minutes (or less), without doing a bazillion crunches!

It only works if YOU work it…so work it!  You are so worth it.

Leave me a comment and let me know if you felt the burn.

Your Coach and Biggest Cheerleader

xxoo

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P.S.  Abs really are made in the kitchen… so proper nutrition is important if you’re serious about getting results.  

BUT you have to make sure you’re getting the right nutrition for your unique metabolic needs.  

If you haven’t already, check out this free training complete with metabolic type quiz to learn your metabolic type and I’ll explain everything.

DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTERTAKE THE QUIZ