Carve out amazing ab definition by targeting your lower abs with these 6 effective exercises. Non-stop lower ab workout to tone and tighten your stomach and get those six-pack abs you’re after.
Non-Stop Lower Abs Workout
- Reverse Crunches
- Flutter Kicks
- Double Straight-Leg Raises
- Scissor Kicks
- Butt Ups
- Bicycle Crunch
- Spiderman Plank
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
Eliminate guesswork and confusion and start seeing results.
Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.
Lower abs, anyone?
Yes – stomach definition.
So sought-after in today’s world but somehow so elusive to so many of us.
Today I wanted to cut you in on a little secret – the hardest part of your abs to work (and therefore the last section to get that definition) is your LOWER ABS.
There aren’t many moves that train them directly and they’re often overpowered by some of the larger muscle groups in your stomach.
Well not any longer.
We’re coming at you today, lower abs, and we’re doing it in a non-stop barrage of exercises that will leave you exhausted.
If it’s stomach definition you want, you’re going to take a big step in the right direction by incorporating this workout regularly.
Here we go.
This workout is actually the first of my all-new ebook.
Tone and Tighten’s 10-Week Total Body Transformation
We all know exercise is only 1/2 the battle when it comes to fitness.
You can never out-work a bad diet.
It’s for that reason that I’ve also included a 10-week healthy eating guide in the ebook. Simply follow along, check the boxes on what you accomplish in a day, and you’re well on your way to accomplishing those fitness goals.
Interested? I hope so. Learn more by clicking below.
WHY IS BELLY FAT A CONCERN?
Belly fat not only makes it hard to fit into your jeans, but it can have some long-term health consequences.
The 2 types of belly fat are visceral and subcutaneous fat. Subcutaneous fat is not so much of a risk, but visceral fat is not good. What it does to our health is way worse than what it does to our appearance.
Visceral fat is the fat inside your belly, under the muscles. It surrounds your organs and can cause a lot of health risks and problems such as increased risks of type II diabetes and other metabolic issues, cardiovascular disease, high blood pressure, blood lipid disorders, and even Alzheimer’s disease.
Visceral belly fat is considered a health risk when men have a waist circumference greater than 40 inches and women have a waist circumference greater than 35 inches.
The quest for a 6-pack is not just about looks, but also for health benefits.
HOW CAN I GET A FLAT STOMACH?
Eating right and exercising go hand in hand for losing weight. If you want a flat stomach you need to focus on exercise and nutrition to get rid of unwanted stomach fat.
To lose belly fat, make sure you are doing regular workouts to burn calories and keep yourself fit. You will want to include ab workouts as well as cardio and some strength training to burn fat and tone and tighten your muscles for a flat stomach.
As for eating right, here are some quick tips to making sure you can slim down and uncover those ab muscles.
Learn to go slowly at meals and load up on high-fiber and protein foods that keep you full. Choose healthy snacks like whole grains, fruits, and vegetables. Eat fruit for dessert as a sweet treat to keep you satisfied.
Avoid gassy vegetables that could cause stomach distention and leave you feeling “bloated” from having too much air in your stomach. This can also be caused from drinking soda, chewing gum, or drinking from a straw. Swap soda and other beverages for water and use a glass, not a straw.
Finally, get rid of your slouching habit and stand up straight to show off your flat stomach. If you are eating correctly and exercising, you’ll be fitting into your little black dress in no time.
Try some of these other ab and cardio workouts to work on your flat stomach:
AND NOW ON TO THE WORKOUT.
Below you’re going to find 8 exercises that will target your lower abs and introduce you to them in a way you’ve never known before. I’m sorry for every painful cough, sneeze, and laugh tomorrow, but I’ll never apologize for the results!
You’ll do each exercise for 30 seconds, take a 60-second break, and then repeat that 3 times.
1. Reverse Crunches – 30 seconds
- Lie on the ground in traditional crunch position with legs in the air and knees bent at a 90 degree angle.
- Use your core and bring your knees up towards your head, pulling your tailbone off the floor.
- Focus on crunching your abs as your bring your knees in. Return to starting position.
2. Flutter Kicks – 30 seconds
- Lie on your back on a mat.
- Press your low back into the mat and lift your heels about 4-6 inches off the floor.
- Keep your legs straight and rhythmically raise one leg higher and lower the other leg by a few inches, then switch and move in a fluttering up and down movement.
3. Double Straight-Leg Raises – 30 seconds
- Lie on your back.
- Pull your abs and lower back down to the floor while bringing your legs straight up, keeping your thighs, knees, and heels together.
- Lower your legs slowly towards the floor again. Maintain control and a tight core.
- Return your legs to an upright position.
4. Scissor Kicks – 30 Seconds
- Lie on your back on the floor with arms at your sides.
- Press your low back into the mat and lift your heels about 4-6 inches off the floor, keeping your legs straight and together.
- Rhythmically move your feet out and back in toward each other, but come back in a criss-cross motion. Cross one foot over the other then switch feet on the next movement.
5. Butt-Ups – 30 Seconds
- Lie on your back with your hands on the mat and legs straight up, your body at a 90 degree angle.
- Focus on your lower abs and lift your legs higher up in the air, bringing your lower back and tailbone off the floor.
- Slowly return your lower back down to the floor.
6. Bicycle Crunch – 30 Seconds
- Start out on your back with your knees bent and heels a few inches in the air.
- Put your hands behind your head and start by bringing opposite elbow towards opposite knee. Bring your knee up as you twist your elbow across your body.
- Alternate sides and keep going in a rhythmic motion.
7. Corkscrew – 30 Seconds
- Lie flat on your back with arms at your sides.
- Keep your legs together and lift your legs overhead and roll back until you’re balanced on your shoulder blades.
- Point your toes and slowly roll back down, leaning your body slightly to the right.
- When your right glute touches the floor, change sides and circle your legs to the left.
- Roll up your legs from the left this time. Continue reversing the circle direction each time.
8. Spiderman Plank – 30 Seconds
- Start out in plank position with forearms and toes on the ground.
- Bend one knee and bring it up toward your elbow.
- Repeat the motion on the other side and continue switching legs.
9. Rest – 60 seconds
REPEAT 3 TIMES FOR A KILLER 15-MINUTE AB DAY.
Looking for more awesome workouts like this one?
These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten. (Click the pics below to be taken to more info about the books)