10-Minute Lower Abs Workout to Get Rid of Your Tummy

By Top.me
Top.me

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Forget crunches – with this lower abs workout you will feel the burn in your core.

Here is the quick, yet intense 5-minutes abs workout version:

Use this abs workout four or five times a week, combine it with cardio and sensible eating and you will get a more toned and slender stomach in six weeks.

Note: when performing lower abs exercises, technique is important:

  • Back must be pressed to the floor;
  • Engage your abs to avoid lower back injuries;
  • Control the motion using your core not legs or back.

Do each exercise for 30 seconds.

1) Leg Raise

Leg Drops Exercise

  1. Lay down on the ground with your body in a straight line. Keep your arms by your sides or under your glutes to avoid back arching.
  2. Lift your feet off the ground, and extend your straight legs up to the sky.
  3. Slowly lower both legs down at 45 degrees, keeping them as straight as possible.
  4. Don’t let lower back coming off the ground. This is the point when you have to start raising legs up again.

Modification: To make Leg Raises more intensive, use ankle weights onto your feet.

2) Reverse Crunches

Reverse Crunch

  1. Lay down on the ground with your body in a straight line. Keep your arms by your sides or behind your head.
  2. Lift legs and bend knees to 90 degrees.
  3. Pull knees in toward chest and hold for 2 seconds. Slowly lower legs back to starting position.

Note: Avoid swinging your legs up. Lift your legs controlled, using your abs.

3) Medicine Ball Sit-ups

If you have problems with back, be careful when doing this exercise. If you feel pain avoid it or substitute with some other.  

Medicine Ball Sit Ups

  1. Lay down on the ground with your body in a straight line holding a medicine ball with both hands above your head.
  2. Lift legs and bend knees to 90 degrees.
  3. Raise your torso into a sit-up position simultaneously bringing a medicine ball over your knees.
  4. Pause, then slowly lower back down to starting position.

Note: Squeeze abs in a sit-up position for a few seconds. Control the motion using your core when raising your torso.  

4) Air Bike

Sprinter Sit Ups

  1. Lay down on the ground with your body in a straight line. Keep your arms by your sides, elbows bent at 90 degrees.
  2. When raising up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. 
  3. Lower your body back and repeat on the right.

5) Mountain Climber Twist

Mountain Climber Twist

  1. Start in a plank position, legs extended and hands directly under your shoulders.
  2. Bend your left leg and bring your knee toward your right arm. 
  3. Move your left leg back to the starting position and your right knee toward your left arm.

Note: stabilize your abdominal muscles and straighten your back.

6) Suitcase Crunch

This exercise can be performed with or without a ball. Use a ball engage not just lower abs but inner thighs. 

Suitcase Crunch

  1. Lay down on the ground with your body in a straight line. Keep your arms behind your head.
  2. Lift legs and bend knees to 90 degrees.
  3. Simultaneously lift your hips  and your head and shoulders a few inches off the floor, making a crunch. 
  4. Hold for a few seconds and get back to a starting position.

Note: Raise using your abs. Don’t bring elbows together, keep them parallel to the ground. Avoid making pressure on your neck.  

7) Scissors

Scissors Exercise

  1. Lie on your back with your arms on the floor by your sides, legs straight at a height you can hold without arching your back.
  2. Take your left leg over your right so they cross, pull them apart again, then bring your right leg over your left to complete one rep.

Repeat this abs workout 2-3 times with little to no rest between the exercises. Remember to control every motion feeling the burn in the abs. 

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