Everyone has a six-pack underneath it all—time to bring yours out to play.

By Lauren Mazzo
Updated: May 31, 2017

The thing about lower abs is that everyone already has them-actually revealing them is the tough part. This lower abs workout was carefully curated by Barry's Bootcamp and Nike Master trainer Rebecca Kennedy to torch that lower section of your abdominal muscles. However, you'll need to lose the layer on top of them (read: the fat that accumulates in your lower belly) if you want to really see them pop. (That's where all these other weight-loss tips come into play.)

Lower abs workouts are still worth it, though, because toning the muscles (and burning calories in the process!) can only help make them more noticeable and create a strong muscle base underneath your skin. You'll feel firm, fit, and ready to strip down to that bikini or crop top, stat. (Here are six tips for losing lower belly fat.)

How it works: Watch Kennedy demo each move in the video. Do each exercise for 30 seconds, and repeat the entire circuit three times total. Add this lower abs workout on to the beginning of another workout (like these basic strength training routines) to activate your core before any full body movements, says Kennedy.

You'll need: One medium dumbbell (8 to 15 lbs) and a bench or step

Hollow Body Hold

A. Lie faceup on the floor with legs outstretched and arms overhead, biceps by ears.

B. Press lower back into the floor and engage core to lift arms, shoulder blades, and legs off the floor about a foot.

Hold this position for 30 seconds.

Weighted Reverse Crunch

A. Start in reverse tabletop position, lying faceup on the floor with knees over hips and bent at a 90-degree angle. Hold one medium-weight dumbbell in both hands over chest.

B. Rock knees in toward chest to lift hips off the floor.

C. Slowly return to starting position.

Repeat for 30 seconds.

Full Extension to Reverse Crunch

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

B. Crunch upper body and legs in, reaching arms by sides, lifting shoulder blades off the floor, and driving knees in toward forehead.

C. Inhale and slowly return to starting position.

Repeat for 30 seconds.

Kneeling Press-Up

A. Kneel with hips resting on heels and palms flat on the floor just outside of knees.

B. Press into palms to lift hips into the air as high as possible, drawing belly button toward spine and keeping toes in contact with the floor.

C. Slowly lower to starting position without resting knees and shins completely on the ground.

Repeat for 30 seconds.

Isometric Table Top

A. Lie faceup in a reverse tabletop position with knees over hips bent at a 90-degree angle.

B. Press palms into the front of thighs, and actively press thighs in toward hands.

Hold for 30 seconds.

Deficit Leg Drop

A. Lie faceup in a reverse tabletop position on top of a bench or step with knees over hips bent at a 90-degree angle. Arms are straight by sides.

B. Keeping lower back pressed into the bench and knees bent at 90 degrees, slowly lower legs down until toes can tap the floor.

C. Exhale and squeeze abs to lift legs and return to starting position.

Repeat for 30 seconds.


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