- Home Workouts
AB WORKOUTS are always highly requested around here. But more specifically you’ve been requesting lower abs exercises.
I’m constantly asked how to target the lower abs, especially from new moms trying to rebuild core strength after having babies.
Some of the most common questions I get about toning the abs include:
Toning the rectus abdominis (aka 6-pack abs) and lower abs tend to be a common training goal. While spot reduction doesn’t work (The American Council On Exercise), strengthening the deep, transverse abdominal core muscles has many benefits.
But here’s the tricky part about core workouts — it’s easy for your other (larger, and often stronger) muscle groups to ‘take over’ the work. That’s why you may feel different ab exercises in your hip flexors, lower back, or neck.
An effective core workout requires really intentional movements. The mind-body connection is important in every workout, but ESPECIALLY true here. You’ve got to make the choice to engage the abdominal muscles, and when you do, you’ll feel the burn, I promise!
This guided, 10-minute lower ab workout video encourages total core engagement through specific breath cues. If you follow along with this workout video you’ll hear me say several of these cues.
Remember, the best way to ‘get abs’ isn’t to do 1000’s of crunches! Rather, it’s to include core strengthening exercises into a well rounded fitness routine.
Meaning you can apply several of these cues to engage your core into your daily fitness routine.
This 10-minute lower ab workout was designed specifically with new moms in mind. I was personally 5 months postpartum when I filmed this workout video.
These 10 lower ab exercises are a great way to rebuild core strength post-baby. In fact, several of these lower ab exercises were taken directly from my sessions with my postpartum pelvic floor physical therapist.
That said, every postpartum experience is different. I’m showing you how to modify or progress each lower ab exercise in this guided workout video.
Prior to trying this 10-minute lower ab workout I suggest checking for diastasis recti (DR, or abdominal seperation) at home.
I also suggest mastering these two beginner post-baby ab workouts:
Learn how to engage your core with this 10-minute lower abs workout. This specifically targets the lower abs (commonly referred to as the lower belly pooch in women). These exercises also engage the deep transverse abdominis and internal obliques.
The workout consists of 10 of my favorite lower ab exercises — 10 ab exercises, 1 minute per exercise.
I filmed this workout at 5 months postpartum when one of my main training goals was to rebuild core strength post-baby. Most of the exercises are postpartum-friendly and I’m going to show you how to modify or progress each ab exercise to fit your needs.
This workout is scalable — meaning the guided workout video above provides options for all fitness levels.
No-equipment, just your bodyweight and a mat or comfortable floor.
Let me be your certified personal trainer for the day. Follow along with the 10-Minute Lower Ab Workout For Women at the top of this post.
Alternatively, you can work off the lower abs exercises below at your own pace. Watch the video at the top of this post if you need a demonstration of these exercises.
Perform each ab exercise for 60 seconds, moving from one exercise directly to the next without breaks if possible.