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The 10-Minute At-Home Lower Abs Workout for Definition In Your Core

Get ready to tighten and tone your entire midsection with this 10-minute lower abs workout that you can do at home—or anywhere, really. Bang it out before hitting the beach or throwing on a crop top, or at the end of a run for an abs blast whenever, wherever. This workout was designed to target every single muscle in your abdominal wall, with a special focus on the lower abs. (Want to make it a total-body affair? Tack on a back workout and a hips and waist workout to work your entire core and more.)

How it works: Do each of the moves along with the video or follow step-by-step below. If you want a longer workout, repeat this circuit one or two more times for a 20- to 30-minute back attack.

L-Sit Sit-Up

A. Lie faceup on the floor with legs extended, and arms extended directly over the chest, fingers toward the ceiling.
B. Pulling the belly button into the spine, exhale and lift the upper body off the floor, reaching the hands straight overhead. The upper and lower body should form a 90-degree angle at the hips.
C. Inhale and lower the upper body down, slow and controlled, one vertebra at a time.

Repeat for 1 minute.

Alternating Twist-Up

A. Lie faceup on the floor with legs extended, hands by the ears with elbows pointing out to the sides.
B. Lift the upper body off the floor, while simultaneously pulling the left leg off the ground, reaching the right hand for the left foot, with a slight rotation in the torso.
C. Lower down to starting position and repeat on the opposite side.

Continue alternating for 1 minute.

Lateral V-Up

A. Lie on the right side with the right arm extended forward from chest with the palm flat on the ground. Left hand is by the left ear, elbow pointing out to the side.
B. Using the right palm for balance and shifting weight onto the right hip, lift the upper body off the floor while simultaneously pulling the legs off the ground. Try to touch the left elbow to the left knee at the top of the movement.
C. Lower back to starting position.

Repeat for 1 minute per side.

Cannonball Crunch

A. Lie faceup on the floor with knees bent, heels on the ground, and arms extended overhead, biceps by ears.
B. Keeping the low back pressed into the floor, exhale and pull the upper and lower body into a ball, reaching hands toward the heels.
C. Return to starting position.

Repeat for 1 minute.

Reverse Crunch + Leg Raise

A. Lie faceup on the floor with legs extended and palms pressed into the floor underneath hips.
B. Raise the legs up to 90 degrees so they become perpendicular to the floor, then immediately drive the hips off the ground. (Form tip: Try to keep feet over hips.)
C. Lower hips then feet down to the floor with control, reversing movement to return to starting position.

Repeat for 1 minute.

Pop-Up

A. Lie faceup with legs and arms extended, biceps by ears.
B. Pull the upper and lower body up into boat pose position, balancing on glutes and forming a "V'" shape with torso and thighs, with shins parallel to the floor. Grab the hamstrings at the top of the movement to find balance and hold for 1 second.
C. Lower down to starting position.

Repeat for 1 minute.

Russian Super Twist

A. Sit on the floor with knees bent, heels on the floor, torso leaning slightly back, and hands clasped at chest level.
B. Keeping the legs still, twist the torso to the right, extending the right arm behind you, touching the right hand to the floor.
C. Return to starting position and repeat on the opposite side.

Continue alternating for 1 minute.

Over 'n' Under Leg Raise

A. Lie faceup on the floor with legs extended, palms pressed into the floor underneath hips.
B. Hover feet off the ground, crossing right foot over left. Switch, crossing left foot over right, while raising legs a few inches higher. Continue crossing feet back and forth until feet are over hips.
C. Continue crossing feet while lowering legs back to starting position.

Repeat for 1 minute.

V-Up

A. Lie faceup on the floor with legs and arms extended, biceps by ears.
B. Pull the upper and lower body off the floor to form a "V" shape, reaching the hands to meet the toes.
C. Lower down to starting position.

Repeat for 1 minute.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you're looking for full-length 30+ minute workouts, check out his newly launched subscription site MIKEDFITNESSTV.

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