If you want killer six pack abs then it comes down to two things: building muscle and losing body fat. No matter what anyone tells you or tries to sell you, there’s no way to “cheat the system.” That’s right… there are no magic pills or supplements, crash diets, working out endlessly in the gym or only eating 500 calories a day. If you want rock hard solid abs that actually last then you need to keep it simple and eat clean (aiming for a caloric deficit) and work out, including but definitely not limited to training your abs. Remember that consistency and hard work over time are what creates results.
Getting your six pack to come out of hiding really isn’t that complicated, however, most people don’t get there because of one simple reason — it takes time. Don’t get discouraged if after a few weeks of clean eating and working out you don’t see the results that you’re going for. If you’re able to push through this phase…it’s where the magic happens. Body fat comes off, the abdominal muscles you’ve worked hard to train begin to appear, and soon enough… that elusive six pack shows up!
Don’t forget that abs aren’t created from crunches alone. In fact, leg workouts are one of the best you can do to build a shredded core – another important reason not to skip leg day. And skip the long sessions on the treadmill or elliptical and opt for a killer cardio + muscle building HIIT workout instead! HIIT workouts are one of the fastest ways, in my experience, to get toned and shredded while building muscle fast.
Now when it comes to the abs we’re actually referring to four separate muscles: the transversus abdominis, rectus abdominis, and external and internal oblique muscles. And while it’s really important to engage all four muscle groups, the bottom part of the rectus abdominis (referred to as the “lower abs”) are often the most difficult to engage during your ab workout. That’s why it’s so important to incorporate some specific lower ab exercises to your weekly routine.
We’ve put together six of the best lower ab workouts that you can repeat weekly to bust up your lower belly fat, getting the lower abs nice and tight. Scroll down below and follow along to balance out your top heavy abs with stellar lower abs!
Ps. Don’t forget to focus on your nutrition for best results.
INDEX
Lower Ab Workouts
- 5 Min Lower Abs Workout
- 5 Min Intense Lower Abs Workout
- 7 Min Lower Abs Workout
- 8 Min Lower Abs Workout
- 10 Min Lower Abs Workout
- 12 Min Lower Abs Workout
LOWER ABS WORKOUTS
5 Min Lower Abs Workout
This is by far our most popular lower abs workout and it won’t take you long – only 5 minutes! Give it a try to see if you can make it all the way through without rest.
5 MIN LOWER AB WORKOUT DETAILS
- Duration: 5 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use their Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 30 seconds each, no rest
- Level: Medium to Advanced
AB EXERCISES IN THIS WORKOUT
- Reverse Crunches
- Lying Leg Raises
- Flutter Kicks
- V-Sit Crunches
- Cross Mountain Climbers
- Plank Step Outs
- Spiderman Planks
- Alternate Leg Raises
- Lying Bicycles
- Table Top Crunch Pulse
5 Min Intense Lower Abs Workout
This quick 5 minute lower ab workout is the perfect ab finisher, but we also recommend doing this right when you get up in the morning or just before you go to bed. Get your lower abs nice and tight with this short routine.
LOWER ABS WORKOUT DETAILS
- Duration: 5 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use their Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 30 seconds each, no rest
- Level: Medium to Advanced
AB EXERCISES IN THIS WORKOUT
- Leg Raises
- Reverse Crunches
- Hip Lifts
- Alternating Leg Lowers + Pulse
- Alternating Reverse Leg Lowers + Crunch
- Flutters
- Runner’s Sit Up (R)
- Runner’s Sit Up (L)
- Scissors on Elbows
- Crunch Kicks
7 Min Lower Abs Workout
This lower ab workout is excellent for isolating the muscle fibers that will activate and influence your lower abs, helping to tighten your belly and give you a nice flat stomach.
LOWER ABS WORKOUT DETAILS
- Duration: 7 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use the Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 40 seconds work followed by 10 seconds rest
- Level: Medium
AB EXERCISES IN THIS WORKOUT
- Single Leg Reverse Crunch Right
- Flutter Kicks
- Single Leg Reverse Crunch Left
- Lower Leg Raises
- Butterfly Kick Outs
- Leg Lift + Hip Lift
- Cross Body V-Ups
- Scissors on Elbows
- Hollow Hold
8 Min Lower Abs Workout
This quick 8 minute lower ab workout is intense and will help you bust through that lower belly fat in no time! This lower ab workout is perfect for anyone short on time, but wanting to see quick results.
LOWER ABS WORKOUT DETAILS
- Duration: 8 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use the Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 30 seconds work, no rest
- Level: Medium to Advanced
AB EXERCISES IN THIS WORKOUT
- Leg Raises
- Leg Drops
- Single Leg Drop + Pulse 4x
- Flutter Kicks
- Crunch Kicks
- Reverse Crunch
- Reverse Crunch with Leg Extension + Abduction
- Hip Lifts
- Plank Knee Dive (R)
- Plank Knee Dive (L)
- Plank Jacks 2x + Mountain Climbers 4x
- Crossbody Mountain Climbers
- Frog Crunch Reach Through
- Alternating Single Leg Heel Touch Crunches
- Bicycle Crunch + Toe Touch
- Bicycle Crunch + Jackknife
10 Min Lower Abs Workout
Shred and sculpt your lower abs with this killer 10 min lower abs workout – part of our 6 Pack Starter Series.
LOWER ABS WORKOUT DETAILS
- Duration: 10 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use their Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 40 seconds work followed by 10 seconds rest
- Level: Medium
AB EXERCISES IN THIS WORKOUT
- Flutter Kicks
- Reverse Crunch Roll-Ins
- Corkscrew Hip Lift
- Tuck + Leg Lowers
- Corkscrew Hip Lift
- Extension Tuck + Abduction
- Alternating Single Leg V-Up Toe Touches
- Leg Raises + Hip Lift
- Cross Leg Reverse Crunch Right
- Cross Leg Reverse Crunch Left
- Extended Leg Circles
- Scissors + Flutters 4x (each then switch)
12 Min Lower Abs Workout
Can’t seem to get your lower abs to show up? Get ready to bring your lower abs out of retirement and shred lower belly fat with this intense lower abs workout. Repeat this lower ab workout multiple times per week for insane results.
LOWER ABS WORKOUT DETAILS
- Duration: 12 Minutes
- Equipment: Just a mat or comfortable surface.
We love our Yo Gorilla Mat – We use their Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order.
For a smaller, more portable option we love our Black Marble Mat. - Timing: 30 seconds work followed by 10 seconds rest
- Level: Medium
AB EXERCISES IN THIS WORKOUT
- Roll In
- Alternating Knee Lifts – Reverse Crunch
- Reverse Crunch + Kick
- Lower Ab Lift
- Leg Lift + Low Crunch
- Scissor Kicks
- Lean Back Pulses
- Full Extension into Top Tuck
- Flutter Kicks
- Butterfly Kick Outs
- Hollow Hold
- itting Cross Crunches
- Straight Leg Crunch
- Side Pulses R
- Side Crunch Hold R
- Side Pulses L
- Side Crunch Hold L
- Plank
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