13 Best Lower Ab Workouts For Women To Get A Flat Belly

Lower belly fat is tough to get rid of. However, doing exercises like windshield wipers, reverse plank variations, and other exercises for lower abs can help you get rid of the tummy pooch.

Lower belly fat could have many causes. Poor lifestyle, genetics, age, and a desk job are factors to count in. Unfortunately, lower belly fat causes high blood pressure, insulin resistance, and heart disease, according to Harvard Health (1). That’s why it is time to lose those extra pounds and work towards getting a slimmer waist and a flat tummy. Read on to know the 13 effective 15-minute lower ab workouts you can do to shed lower belly fat and get a toned and strong core. When combined with a balanced diet, these exercises may also improve your stability, balance, and posture. Scroll down!

Workout Blueprint: Lower Ab Exercises For Women

• Frequency: 2-3 times per week
• Benefits: Reduce lower belly fat and improve balance.
• Equipment Needed: Exercise mat, resistance band.
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with lower back pain or abdominal injury.

Best Strategy To Tone Your Lower Abs

Before we begin with the exercises, you must keep the following points in mind:

• Do these exercises every alternate day.
• Start with lower sets and reps.
• Focus on correct posture and engage your core muscles while doing these exercises and prevent injuries.
• If you experience pain or discomfort while doing any exercise, modify it as per your fitness level.
• Alternatively, listen to your body and consider taking a break. This will prevent you from overworking yourself and reduce the risk of injury.
• Eat healthily. Avoid all fried, sugary, and high-sodium foods.
• Do only stretching exercises on Fridays and Sundays.
• Stop worrying and start doing.

Quick Tip

Eat greens, fruits, vegetables, seeds, nuts, lean meats, and fish. Steer clear from carbonated and sweetened beverages like soda pops and energy drinks. Also, don’t add too much sugar to your coffee or tea.

13 Effective Lower Ab Workouts For Women

Learn some of the most effective lower ab workouts for women in this section. These exercises come with easy-to-follow instructions so you can perform them safely and effectively. But before you jump head on into these exercises, here’s how you should go about your warm-up session.

Warm-up

Don’t ignore warm-up. Here’s what you should do before you start any exercise:

• Neck tilts (clockwise and anticlockwise) – 1 set of 10 reps
• Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Wrist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Waist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Side lunges (right and left) – 1 set of 10 reps
• Plie squat – 30-second hold
• Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
• Jumping jacks – 1 set of 10 reps

Take 30 seconds of rest and then start with the following exercises. To enhance your core routine, consider integrating some flat abs exercises that can complement your lower abs workout.

1. Leg Raises

Target – Lower abs, upper abs, lower back, and glutes.

How To Do

1. Lie down on a mat. Keep your legs close to each other, hands under your buttocks, and palms flat on the floor.
2. Raise both your legs so that they are at 90 degrees with your upper body. Engage your core. This is your starting position.
3. Inhale and lower both legs slowly.
4. Just when your heels are about the touch the floor, exhale and raise them back to the starting position.

Sets And Reps

2 sets of 7 reps

Variation: You can bend your knees a little if keeping the legs straight puts too much strain on your knees or lower back.

This exercise is considered effective for getting six pack abs for women.

2. Alternate Heel Drops

Target – Lower abs, quads, hamstrings, adductors, and glutes.

How To Do

1. Lie down on a mat. Keep your legs close to each other, hands by your side, and palms flat on the floor. Look up at the ceiling and engage your core. This is the starting position.
2. Lift both your legs so that they are at 90 degrees with your upper body.
3. Inhale and drop your right leg down.
4. Just before it touches the floor, exhale and lift it back to the starting position.
5. Inhale and drop your left leg down.
6. Exhale and lift your left leg back.

Sets And Reps

2 sets of 20 reps

3. Flutter Kicks

Target – Abs, hamstrings, quads, and glutes.

How To Do

1. Lie down on a mat, put your palms flat on the floor, right under your buttocks or on top of your lower abdomen. Raise both your legs at 20-30 degrees from the floor. Engage your core. This is the starting position.
2. Keep breathing in and out and alternately drop your legs down and bring them back up to the starting position.

Sets And Reps

2 sets of 15 reps

Variation: You can rest your head down on the mat if keeping your neck off the floor strains the back of your head.

4. In And Out Leg Lifts

Target – Abs, glutes, quads, and hamstrings.

How To Do

1. These are similar to flutter kicks but in the horizontal direction.
2. Lie down on the floor, keep your hands by your side, and palms flat on the floor.
3. Lift both your legs so that they are at a 30-degree inclination. Engage your core and look up at the ceiling. This is the starting position.
4. Pull your legs away from each other. and just when they are wider than shoulder-width apart, bring them back to the starting position.

Sets And Reps

2 sets of 25 reps

Tip: You can put your thumbs under your buttocks to provide a little support to your legs.

5. Static Leg Lifts

Target – Abs, glutes, and quads.

How To Do

1. Lie down on a mat. Place your hands by your side, and palms flat on the floor. Keep your core engaged, and look up at the ceiling. This is the starting position.
2. Lift both your legs so that they are about 30 degrees with the floor.
3. Hold it for 10 seconds.
4. Slowly lower your legs. Count to 5 and raise them back.

Sets And Reps

3 sets of 10-second hold

6. Leg Extension Crunch

Target – Abs, hamstrings, quads, and glutes.

How To Do

1. Sit on the mat, keep your legs extended in front of you, and place your palms flat on the floor, right behind the side of your buttocks. Lean back and lift your legs off the floor at a 20-degree inclination. Engage your core and look at your feet. This is the starting position.
2. Flex your knees and lift your upper body to bring your legs and upper body close to each other.
3. Inhale and go back to the starting position.

Sets And Reps

2 sets of 12 reps

7. Mountain Climbers

Target – Abs, glutes, hamstrings, shoulders, and quads.

How To Do

1. Kneel on a mat. Place your palms flat on the mat, arms shoulder-width apart, and elbows right below your shoulders.
2. Balancing your body on your palms and one knee, extend your right leg behind you, and place your right toes on the mat. Next, extend your left leg behind you, and balance your body on your palms and toes. Keep your core engaged. Make sure your spine is straight. Do not strain your back by positioning your buttocks too low or too high. This is the starting position.
3. Flex your right knee, lift your right foot off the floor, and place it on the floor, right below your pelvic bone. Exhale and bring it back to the starting position.
4. Flex your left knee, lift your left foot off the floor, and place it on the floor, right below your pelvic bone. Exhale and bring it back to the starting position.
5. Do this at medium speed to feel the burn in your lower abs, glutes, hamstrings, and shoulders.

Sets And Reps

2 sets of 15 reps

Variation: When you bring your leg in, twist your body in the opposite direction. This will help activate your obliques as well.

8. Slider Knee Tuck

Target – Abs, glutes, quads, hamstrings, and shoulders.

How To Do

1. Place two square pieces of cloth on the floor. Now, kneel down and place your toes on the square-shaped cloth.
2. Assume the Plank Pose by placing your palms flat on the floor, each elbow below the respective shoulder, and extending your legs back. Make sure your toes are still on the cloth. Keep your spine straight and engage your core. This is the starting position.
3. Exhale and slide both your legs toward your chest. Make sure your spine and buttocks stay at the same level.
4. Inhale and push your legs back to the starting position.

Sets And Reps

2 sets of 7 reps

9. Elbow Plank

Target – Abs, shoulder, and glutes.

How To Do

1. Start by kneeling down on a mat.
2. Flex your elbows and place your elbows and forearms on the floor. Each elbow should be right below the respective shoulder.
3. Engage your core, and extend your right leg behind you and place your right toes on the floor.
4. Extend your left leg behind you, and balance your body on your palms and toes.
5. Hold this pose for at least 30 seconds.

Sets And Reps

3 sets of 30-second hold

10. Side Plank With Crunch

Target – Lower abs, obliques, hip flexors, shoulders, and glutes.

How To Do

1. Lie on your right side. Keep your right elbow directly under your right shoulder, and left foot on top of the right foot. Make sure your spine and neck are in the same line. Place your left hand on the back of your head.
2. Engage your core and lift your buttocks toward the ceiling. This is the starting position.
3. Just like bicycle crunches, lift your right leg off the floor, flex your right knee, and simultaneously, bring your right knee and left elbow close to each other.
4. Inhale and place your right foot back on the floor.
5. Do this five times and then do a side plank on your left side.
6. Crunch by lifting your left leg off the floor, flexing your left knee and bring your right elbow and left knee close to each other.

Sets And Reps

2 sets of 5 reps on each side.

11. Marching Plank

Target – Lower abs, shoulders, and glutes.

How To Do

1. Assume the Plank Pose by balancing your body on your palms and toes. Engage your core and keep your spine in line with your head and neck. This is the starting pose.
2. Lift your right leg off the floor. Keep it straight and lift it toward the ceiling. Keep breathing while doing this exercise.
3. Lower your right leg back to the starting position.
4. Do the same with your left leg.

Sets And Reps

2 sets of 10 reps

12. Spider Plank

Target – Lower abs, obliques, shoulders, hip flexors, abductors, and glutes.

How To Do

1. Assume the Plank Pose by balancing your body on your palms and toes. Engage your core and keep your spine in line with your head and neck. This is the starting position.
2. Exhale, lift your right toes off the floor, flex your right knee, and turn your knees out so that the sole of your right foot faces the inner side of your shin.
3. Bring your right knee up toward the side of your chest. Simultaneously, bend your upper body sideways, toward your right knee.
4. Inhale and bring your right foot back to the starting position.
5. Do the same on your left as well.

Sets And Reps

2 sets of 10 reps

13. Scissor Kicks

Target – Lower abs, hip flexors, hip abductors, obliques, and spine.

How To Do

• Start by lying on your back with your legs fully extended and arms by your sides.
• Place your hands under your hips for support or keep them flat on the floor.
• Engage your core to press your lower back into the ground.
• Lift both legs about 6-12 inches off the ground.
• Begin a scissor-like motion by raising one leg while lowering the other. Alternate your legs.
• Keep your head and shoulders on the ground throughout without raising your upper body.

Sets And Reps

3 sets of 15 reps.

Quick Tip

Switch up the order of the exercises regularly. This way, your body does not get used to one workout routine. On days when you feel tired, instead of skipping the entire workout, remove some of the harder exercises, like planks. This helps you stay active without pushing yourself too much.

Cool Down

Like a warm-up, a cool-down is also extremely important. It aids recovery, reduces soreness, and improves flexibility. Stretch your arms, legs, and neck, and do a few reps of side lunges and plie squats before heading off to the shower. You can also incorporate stretches for the lower back and hip flexors, such as the knee-to-chest stretch. They will help relax the muscles in the areas that usually become tight after lower ab workouts.

Infographic: Top 4 Lower Ab Workouts For Women

The stubborn fat around the belly is quite difficult to get rid of. It may be due to lack of sleep, consuming too much sugar, or taking too little protein in your diet. No matter the reason, a good lower-body exercise regimen along with a well-balanced diet can make a whole lot of difference.

If you dream of getting a flat tummy, a few exercises can help you out. Check out the infographic below for more information.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Are squats good for lower abs?

Yes, squats engage your core muscles and help strengthen and tone your rectus abdominis and transversus abdominis muscles.

Do pushups work for lower abs?

Yes, while pushups majorly work on your pectoral muscles, triceps, and shoulders, when done in right posture, these exercises also help tone and strengthen your abdominal muscles.

Is it possible to overwork my lower abs?

Yes, there are chances you may end up overworking your abs. You may notice symptoms like abdominal pain, abdominal muscle soreness, tenderness, bruising, and swelling.

How long does it take to get lower abs?

It depends on the percentage of body fat you have and the kind of exercise you do. If you aim to lose one to two percent of your body fat every month it should take somewhere around three to four months to notice the difference. With this pace and continued exercise and diet, you can carve lower abs after about one year of dedicated effort.

Can we do lower abs workouts daily?

You need to take proper rest between the workout sessions. So, it is best to stick to 3 times a week with a 1-day gap to relax and build your muscles.

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Reviewer Author Editor Fact Checker

Dr. Sudhansu SinghBPT

   

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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