Medically the review by Jake Tipane, CPT — written by Stephanie Watson and Amy Schlinger — updated on may 5, 2021

Peruse any fitness mag or website, and also you’ll see several six packs. No the sort you discover in your fridge — the chiseled abdominal muscle type.

You are watching: How to work out lower abs at home

No matter how countless crunches and planks several of us do, the six fill remains covert in the ago of the fridge (which way behind a layer of fat). If that’s her goal and also it’s not happening, it might be due to the means you’re training.

“In stimulate to lose weight and show muscle definition, you have to train the whole body,” says Amanda Butler, a certified trainer based in NYC. “ come expend calories — and also pair that through a well-balanced diet.”

“It is essential to train the core due to the fact that that is your center for balance,” servant says. “Plus, a solid core can assist reduce earlier pain.”

To remove the guesswork in hitting those particular muscles, we asked servant to share the most reliable lower abdominal muscle exercises. Simply don’t blame united state if it damages to laugh the job after this routine.


The lower ab workout

Perform each practice for 30 seconds, with 10 secs of rest between moves. Complete the entire circuit 1 come 3 times.

1. Heel tap


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To perform this exercise:

Lie faceup through your arms to your sides and also hands versus the floor.Bend her knees, maintaining your calves parallel come the floor. Progressively lower your flexed feet forward until your heels barely touch the floor.Squeeze her abs to help raise your feet earlier up to the beginning position.Continue to repeat for 30 seconds.

2. Mountain climber


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To execute this exercise:

Start in a high plank place with your body straight and your hips level.Lift your best foot and draw your best knee towards your chest in between your hands. Save your core tight and shot not to hike her hips.As girlfriend return your right leg to plank, lift her left foot and draw her left knee to your chest between your hands.Continue to alternating legs as conveniently as possible for 30 seconds.

3. Scissor


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To perform this exercise:

Lie faceup through your hands behind your head and your head and also your shoulders lifted turn off the floor.Using her abs, lift her legs slightly turn off the floor and also scissor kick through one foot up and also one leg down.Alternate her legs because that 30 seconds. Nothing strain her neck or jut your chin forward.

4. Slider pike


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To execute this exercise:

Grab some sliders, coasters, or towels to put under her feet.Start in high plank position with both feet ~ above the sliders.Squeeze her low abs and also pull your feet in towards your hands, lifting her hips up toward the ceiling into a pike position.Slowly press your feet the end to reduced your earlier into the starting position.Repeat because that 30 seconds.

Note: To make this move easier, do sliding mountain climbers, moving 1 leg forward at a time.

5. Straight leg raise


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To do this exercise:

Lie faceup v your eight to her sides and also hands against the floor. Brace her core and lift your directly legs slowly off the floor, pass them come 90 degrees.Slowly lower your legs back to the floor.Repeat because that 30 seconds.

Note: If you have any kind of pain in your reduced back, don’t execute this move, or try this pull-up bar sports instead.

Holding a pull-up bar, brace her core and lift her legs off the floor to hip height. (Beginners deserve to bend their knees; advanced exercisers deserve to keep your legs straight and hinge at the i know well for an ext of a challenge).Slowly lower your foot to the beginning position.Repeat because that 30 seconds.

6. Cross body climber


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To execute this exercise:

Start in high plank position with her body straight, your hips level, and also your core braced.Lift your appropriate leg and draw your ideal knee in toward your left elbow. As you return your right leg come plank, lift her left leg and also draw her left knee toward your best elbow.Continue to alternative legs because that 30 seconds.

7. Slider knee tuck


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To do this exercise:

Start in high plank place with both feet top top the sliders.Brace her core and pull both feet in toward your chest. Prevent hunching your shoulders or permitting your upper body to lean forward too much. Push your feet earlier to return to the starting position.Repeat as countless times as you have the right to in 30 seconds.Exercise sphere variation

If you have an exercise round handy, try this sports instead:

Start in plank place with her feet top top the ball.Keeping your core engaged, attract both knee in toward your chest. Slowly extend your legs ago to the beginning position.Repeat for 30 seconds.

8. Roll plank


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To do this exercise:

Start in short plank place propped up on your forearms.Hold because that 10 seconds.Roll ~ above your ideal elbow, stacking her feet.Hold side plank for 10 seconds, engaging your obliques.Roll back through center and also onto her left elbow, stacking your feet.Hold because that 10 seconds.Continue to alternate, keeping your main point engaged and not letting your hips drop, for 30 seconds.

9. Role up


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To perform this exercise:

Lie faceup through your foot extended, knee together, feet flexed, and arms right overhead.Take a big inhale.As friend exhale, lift her arms up and also forward and use her abs to progressively roll approximately a sit position.Drawing your abs in, progressively lower ago to the beginning position.Repeat as countless times together you have the right to in 30 seconds.

10. Jackknife


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To do this exercise:

Lie faceup with your foot extended, feet together, and arms increased straight overhead. Inhale.As you exhale, squeeze your abs and also raise your appropriate arm and left leg, poignant your hand to your foot.Inhale and slowly lower ago to the starting position.Repeat because that 15 seconds.Repeat on the opposite side for 15 seconds.
Bonus lower ab strength move to try

Here are a few other practice to rotate into your routine, or add to the mix once you need an extra ab boost. Execute each exercise for 30 seconds.

11. Flutter kick


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To execute this exercise:

Lie faceup with your foot extended, toes pointed, and also hands tucked under your glutes to support your lower back.Lift both legs a couple of inches off the floor.Alternately kick her legs up and also down.Repeat because that 30 seconds.

12. Reverse crunch


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To carry out this exercise:

Lie faceup with your arms at her sides and also your palms encountering the floor.Bend her knees so her hips and also knees kind 90-degree angles.Activate your lower abs come lift your hips off the floor, bringing her knees towards your chest.Lower back down come the beginning position as progressively as feasible to keep your lower abs engaged.Repeat for 30 seconds.

13. Firefighter


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To perform this exercise:

Stand v your feet shoulder-width apart and also your main point engaged. Change your weight onto your best leg and lift your left knee, bending your left leg to a 90-degree angle. Keep your arms in prior of you together if you’re climbing a ladder.Extend her left arm overhead as you press off your best foot.Pull your hand under as you lower your appropriate leg.Repeat on the various other side.Continue alternative your legs and arms as rapid as you can for 30 seconds.

14. Hole body hold


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To execute this exercise:

Lie faceup through your eight by your sides and also legs extended.Engage your abs and also lift her shoulder blades and also legs off the floor.Keeping your lower ago pressed into the floor, hover your legs turn off the floor.Hold this pose because that 30 seconds.

15. March with a twist


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To execute this exercise:

Stand v your feet hip-width apart, shoulders down, eight overhead, and also core braced.Return come the starting position.Repeat on the opposite side.Continue to alternative sides for 30 seconds.

16. Tuck jump


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To carry out this exercise:

Stand v your feet hip-width apart, your core engaged, and also your back straight.Send her hips back, bend your knees slightly, and bend your elbows at 90-degrees through your palms facing downward.Land lightly on your toes, v a slight bend in her knees, and immediately jump up again.Jump for 30 seconds.

17. Chair attitude twist


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To carry out this exercise:

Stand v your feet hip-width apart, your main point engaged, your hips back, your knees bent, and also your hands behind her head.Rotate your top body to the right, hooking your left elbow come the external of your ideal knee. Don’t permit your hips come twist to the right — instead lug your left rib cage toward your ideal hip bone.Rotate come the various other side.Repeat because that 30 seconds.

18. Plank arms walk-out


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To perform this exercise:

Start in a high plank position.Slowly walk your hands forward, so the your wrists space no longer under her shoulders and also your human body is extended.Walk her hands as far forward as possible.Pause at the farthest suggest for a moment prior to walking her hands back to the starting position.Continue to repeat because that 30 seconds.

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19. Dragon flag


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To carry out this exercise:

Find an anchor to hold onto through your arms expanded overhead. You might use a chair, bench, or a closeup of the door door.Lie faceup through your knees bent.Shifting her weight right into your shoulders, communicate your core and lift her feet overhead, prefer a shoulder stand.Try to keep your legs as directly as possible.Lower your legs, without enabling them to touch the floor, then repeat.Do slow, regulated reps for 30 seconds.

Special thanks to our model, Amanda Butler, a certified trainer based in NYC.


3 move to strengthen Abs

critical medically reviewed on might 4, 2021


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Medically the evaluation by Jake Tipane, CPT — created by Stephanie Watson and also Amy Schlinger — to update on might 5, 2021

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