Abs + Core Workouts

Lower Abs Exercises For Flat, Toned Stomach

This 10-minute workout combines three of my favorite lower abs exercises to engage that tough-to-target lower core! You’ll use a sponge ball or throw pillow from your couch to support your lower back as you work through each lower stomach exercise! 

‘If I could just get rid of this lower-belly pooch.’ Sound familiar? Women {and men!} are always looking for lower abs exercises that will help eliminate that dreaded lower-belly pooch.

But first, let’s clear things up. The ‘lower abs’ aren’t an actual muscle in-and-of themselves — they’re the lower section of the rectus abdominis; also know as your ‘six-pack muscles’, combined with the lower external obliques. Given that body fat most commonly sheds from top to bottom, the fat in the lower ab region is typically the hardest to lose, and typically the area to show when your nutrition starts to slip.

The good news: you CAN target the lower abs with these three exercises. Throughout these exercises you’ll keep the lowest region of your abdominal wall constantly engaged while you sculpt your entire core for maximum results.

All you need is a small sponge ball, squishy kids ball, or throw pillow folded in half. The lack of equipment needed makes this the perfect at-home workout or even something you can do while you watch your Netflix shows!

But let’s get real honest for a  minute — no matter how many 100’s of 1000’s of these toe taps, leg extensions, bicycles, and other forms of ab exercises you do, you may still never see your low abs.

Abs, specifically lower abs, are a product of low body fat and a strong rectus abdominis. Ab exercises alone will not effectively burn fat from the abdominal region.

In my personal opinion, and the opinion of many health professionals, to effectively lose body fat you must strength train, do HIIT {high intensity interval training}, and most importantly eat a well balanced, nutrient dense diet. Research at Mayo Clinic supports this — recommending a veggie and whole-grain dense diet to reduce fat all over rather than attempting to spot reduce on your lower abs {Mayo Clinic}.

Regardless, doing these lower ab exercises three times a week will help build a strong lower core. And strong lower abs not only look good, but they are essential to everyday activity and help you avoid injuries to your back on a day-to-day basis.

The Workout: Lower Ab Exercises

Complete 20 reps per exercise x 3 sets with a small sponge ball, squishy kids ball, or throw pillow under low back to add additional balance and stability for the lower abs. Note the farther your knees are away from your body, and the straighter your legs, the more challenging these exercises are.

1. Bent Knee Toe Taps
2. Leg Extensions
3. Bicycles

See video above for complete workout and proper exercise form.

Lower Stomach Exercise One: Bent Knee Toe Taps

1. Lie on your back, face up with your knees and hips bent 90 degrees, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you tap one toe down towards the ground.
5. Repeat this movement, alternating legs.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the farther your legs/knees are away from your body, the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.  

Lower Stomach Exercise Two: Leg Extensions

1. Lie on your back, face up with your knees and hips bent 90 degrees, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you extend both legs out away from the body {almost as if you are poking someone with your toes}.
5. Return to your starting position and repeat this movement.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the farther your legs/knees are away from your body, the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go and the straighter you can get your legs, the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.  

Lower Stomach Exercise Three: Bicycles 

1. Lie on your back, face up with both legs extended out away from the body {as straight as you can get them}, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you pull one knee towards your chest while keep the other leg extended long.
5. Return to your starting position and repeat this movement on the other leg, creating a bicycle motion as you alternate legs.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the lower you can get your legs to the ground while keep your low back planted firmly on the ground, ball, or pillow the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go and the straighter you can get your legs, the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.  

Looking for more Abs and Core Workouts? If you’re more advanced try this popular 7-Minute Ab Workout for Women, or if you’re just starting an exercise routine or rebuilding your core postpartum try this Beginner Ab Workout!

Pin this Workout: Lower Abs Exercises

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