Nike Master Trainer Rebecca Kennedy has genius moves to flatten and firm the lower half of your core.

By Lauren Mazzo
Updated: May 03, 2017

Yeah, lower abs get a lot of love from those who are looking for flat stomachs, but these core muscles are important for more than just looks. Strengthening your abs (and your lower ones, specifically) can help maintain a strong core during big movements like squats or deadlifts, and can help keep your posture on point.

This lower abs routine features some seriously creative combos that cover the best exercises for your lower abs, courtesy of Nike Master Trainer and Barry's Bootcamp instructor Rebecca Kennedy. "Try adding this to the beginning of a workout to activate your core before performing any full-body movements," says Kennedy. (Follow up with her upper-body workout made for summer tops and leg workout made for short shorts to torch the rest of your body, too.)

How it works: Perform each exercise for 30 seconds. Repeat the entire workout three times.

Hollow Body Hold

A. Lie faceup on the floor with arms and legs outstretched.

B. Press lower back into the ground and lift arms and legs to hover 6 inches off the ground. Hold this position.

Weighted Reverse Crunch

A. Lie faceup on the floor in reverse tabletop position with knees over hips and shins parallel to the floor. Hold a dumbbell sideways directly over chest.

B. Engage abs to rock hips up and off the floor. Lower back to starting position.

Full Extension to Reverse Crunch

A. Lie faceup on the floor with lower back pressed into the floor, arms and legs outstretched, hovering about 6 inches off the floor.

B. Draw knees into chest and crunch upper body, rolling shoulder blades off the floor and extending arms next to hips.

C. Return to starting position without touching arms and legs to the floor.

Kneeling Press-Up

A. Kneel on the floor, sitting back on feet with laces facing down. Press palms into the floor just outside of knees.

B. Press into palms to lift hips and knees, toes still touching the floor.

C. Lower hips and knees without letting knees touch the floor.

Isometric Table Top

A. Lie faceup on the floor in reverse tabletop position with knees over hips, shins parallel to the floor, and feet flexed.

B. Press palms into tops of thighs. Draw knees in while pushing them away with hands. Hold this position.

Deficit Leg Drop

A. Lie faceup on a bench or step in reverse tabletop position with knees over hips and shins parallel to the floor. Palms are flat on the step or bench by sides.

B. Maintaining a 90-degree bend in the knees, slowly lower legs to tap toes to floor.

C. Reverse movement to return to starting position. Try to keep lower back flat on bench throughout movement.

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