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 12 effective 15-minute lower ab workouts you can do to shed lower belly fat and get a toned and strong core. Scroll down!
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. Eat healthily. Avoid all fried, sugary, and high-sodium foods. Do only stretching exercises on Fridays and Sundays. Stop worrying and start doing.
Now, let’s get down to business.
12 Effective Lower Ab Workouts For Women
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 rest and then start with the following exercises.
1. Leg Raises
Target – Lower abs, upper abs, lower back, and glutes. 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.
2. Alternate Heel Drops
Target – Lower abs, quads, hamstrings, adductors, and glutes. 2 sets of 20 reps
3. Flutter Kicks
Target – Abs, hamstrings, quads, and glutes. 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. 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. 3 sets of 10-second hold
6. Leg Extension Crunch
Target – Abs, hamstrings, quads, and glutes. 2 sets of 12 reps
7. Mountain Climbers
Target – Abs, glutes, hamstrings, shoulders, and quads. 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. 2 sets of 7 reps
9. Elbow Plank
Target – Abs, shoulder, and glutes. 3 sets of 30-second hold
10. Side Plank With Crunch
Target – Lower abs, obliques, hip flexors, shoulders, and glutes. 2 sets of 5 reps on each side.
11. Marching Plank
Target – Lower abs, shoulders, and glutes. 2 sets of 10 reps
12. Spider Plank
Target – Lower abs, obliques, shoulders, hip flexors, abductors, and glutes. 2 sets of 10 reps
Cool Down
Like warm-up, cool down is also extremely important. Stretch your arms, legs, and neck and do a few reps of side lunges and plie squats before heading off to the shower. Are squats good for lower abs? Yes, squats engage your core muscles and help strengthen and tone your abs. 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.
