Different ab workouts target different muscles in your core, so if you’ve been doing the same routine for a while and haven’t noticed any results, it’s time to switch things up. Your lower abs are the hardest muscles to target in your core workouts since the hip flexors often take over. The lower ab muscles are located in the rectus abdominis, and working them will help stabilize your core, improve posture, and strengthen your pelvic floor muscles. While the muscles in this area can be more challenging to train than other parts of the body, they’re essential for our overall health and mobility. Here are 10 of the best lower ab workouts for women.
What Are the Benefits of Lower Ab Workouts for Women?
- Enhances overall core strength and stability
- Allows your torso to move freely (think: turning to grab something behind you or reaching up to grab a plate out of your cupboard)
- Stabilizes your low back and pelvis
- Strengthens your pelvic floor muscles
- Improves mobility and spinal health
- Improves posture, prevents injury, and reduces back pain
- Helps with overall stability and strength
10 Best Lower Ab Workouts for Women
1. Single Leg Lifts
Lie down flat on your back with your legs up towards the ceiling. Engage your core, lifting up to a crunch position with your hands placed behind your head. Inhale, and as you exhale, lower your right leg without letting your pelvis or spine shift from a neutral position. Inhale as you lift your right leg back to starting position, then repeat with your left leg. Continue alternating your legs for one minute, rest, and repeat three times.
2. Mountain Climbers
Start in a high plank position, with your shoulders over your wrists and your back flat. Keeping your core engaged, quickly drive your left knee toward your chest, return it to start, and repeat with the right knee. Keep alternating and speed up each time until you’re “running” against the floor. Continue for one minute.
3. Reverse Crunch
Lie on your back with your arms by your sides and palms facing down. Bend your knees at 90 degrees and lift your feet up so that your thighs are perpendicular to the ground. Press into your palms, engage your core and lift your hips off the floor while you crunch your knees toward your chest. Make sure you’re contracting your abs to lift your hips up. Perform two to three sets of 10 to 12 reps.
4. Pike Planks
Start lying face down on an exercise mat. Get into a modified plank position by pushing up on your elbows and extending your legs. behind you Make sure your back is flat and your hips are level. Lift your hips up into a pike position, hold, and lower back down to plank with control. Perform pike planks for one minute, rest, and repeat three times.
5. Flutter Kicks
Lie down on your back with your legs extended. Engage your core as you raise your head, neck, and shoulders off the ground, placing your hands behind your head. Lift your legs off the floor, keeping your chin tucked and pulling your belly button to your spine. Swiftly move your feet up and down, alternating which one is on top. Maintain contact between your back and the ground and continue to engage your lower abs the entire time. If this feels too challenging, you can keep your head on the floor and place your arms at your sides with your palms flat on the floor.
6. Bear Plank (+ Ball Squeeze)
Start in a tabletop position with your wrists under your shoulders and your knees under your hips. Your back should be aligned with your spine. Keeping your core tight, tuck your toes then raise your hips slightly, lifting your knees a couple inches off the floor. Your hips should be level the entire time. Hold for 10 to 30 seconds then repeat. For more of a challenge, try squeezing a small exercise ball between your knees to engage the lower abs and pelvic muscles further.
7. Bicycle Crunches
Start by lying flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head, lifting your head, neck, and shoulders slightly. Extend one leg and rotate through your core to bring your opposite elbow toward your opposite knee. Use your core muscles to perform the rotation, and repeat on the other side. Perform two to four sets of 10 to 16 reps.
8. Dead Bug
Lie down flat on your back with your arms raised towards the ceiling and your legs in tabletop position. Keeping your core engaged, slowly lower your right arm behind you as you extend your left leg in front of you. Pause, return to starting position and repeat on the other side.
9. Balance Ball Abs
Sit in the centre on the top of a balance ball (or sit slightly forward for more of a challenge). Lean back, placing your hands on the ball on either side of your hips. Bend your knees and pull them into your chest. Slowly lower your knees down until your heels touch the ground. Then repeat. Complete four sets of 25 reps.
10. Standing Russian Twist
Start in a standing position with a single dumbbell held between both hands. Lift your right leg up so it forms a 90-degree angle. Keeping your lower body still, twist your body to the right, then to the left. Continue alternating for 30 seconds and repeat with the left leg lifted.
These lower ab workouts are ideal for a strong and stable core. Do them on the regular to build your strength!
This post contains affiliate links.
Did you enjoy these lower ab workouts for women? We’d love it if you shared this post on Pinterest!
Looking for more awesome workouts? Make sure to follow our Fitness Board on Pinterest!
