Last Updated on September 21, 2023
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.
Lower Ab Exercises
The exercises I’m demonstrating target the ‘pooch area’ below your belly button. Because they include a lot of leg movements they also burn more calories compared to crunches because the legs and abs are the biggest muscle groups of the body.
Exercising big muscle groups increases calorie burn as you target the low abs and boost metabolism. When combined these lower ab exercises get incredible results in a short amount of time.
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.
The second set is more advanced and isn’t recommended if you have lower back pain or problems.
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!
The best Low Ab Exercises for Beginners
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.
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
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 ROLLOUTS
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 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 shift your body back up to the start position, to complete one rep.
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.
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.
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.
Pin the low ab workout to Pinterest so you’ll have them forever
How To Do The Lower Ab Exercises in a Workout
These instructions work for both sets of low ab exercises.
- Repeat an exercise 15 times to complete one round or set. You can do up to 25 if you want. But I recommend focusing on food before I recommend increasing reps & sets.
- Once you’re done immediately move on to the next exercises.
- For the best results you need to keep your heart rate up… so take as little rest as possible between exercises and sets.
- Doing one round of all the exercises counts as 1 set.
- Do 3 full sets of all the exercises to complete the workout. You can do 4 if you want extra credit.
Advanced Low Ab Exercises
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.
If you have lower back issues, skip these exercises and use the lower ab exercises you see above.
Because these exercises are more advanced, you’ll see that there are only 6 lower ab exercises in this workout.
Pin this workout so you’ll have it forever
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
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.