6 no-equipment exercises to help tighten your waistline and flatten your belly once and for all
The lower belly can be a tough spot to tone, so if you've been struggling to lose the pooch, consider this workout your ticket to success. With these six exercises for lower abs, you'll keep the lowest region of your abdominal wall constantly engaged while you work every major muscle group in your body for maximum results. You don't need a single piece of equipment, so it's perfect for working out in a hotel room or at home.
How it works: Do 1 set of each exercise back to back, with little to no rest between. After the final exercise, rest up to 60 seconds (if needed) and repeat the full circuit 2 more times. For best results, do this workout up to four non-consecutive days per week, alternating it with 30 to 45 minutes of your favorite cardio activity and/or resistance training plan.
Total Time: up to 30 minutes
1. T-Balance to Knee Raise Reach
Stand on right leg with knee slightly bent. Raise left knee until it's straight out from left hip. Extend right arm overhead, left arm hangs by side.
Brace core and begin to hinge forward from hips, extending left leg straight behind hip and "windmilling" arms so that left arm extends by head. Continue to lower until torso is parallel to the ground (body forms a straight line from left heel to hand). Slowly return to start, keeping left foot raised off the ground the entire time. That's one rep. Complete all reps on one leg, and then repeat on the other side.
2. Bear Crawl
From an all-fours position, brace abs in tight and lift hips slightly so knees raise off the floor. Step or "crawl" forward with left hand and left foot.
Immediately crawl forward with right hand and right foot. Keep abs drawn in tight during the entire movement. If you run out of room, simply travel as far forward as possible and then crawl backward. Continue the movement for 45 seconds.
3. Kneeling Rear Lunge
Stand with feet together, arms crossed over chest. Step right leg back and lower into a lunge. Bend right knee all the way down to the floor.
Step left foot back and bring knee to the floor to come into a kneeling position. Quickly step forward with right leg and stand up, returning to start position. Repeat on the opposite side. That's one rep.
4. Tuck Jump
Stand with feet hip width, arms by sides, knees slightly bent. Jump straight up, bending knees in front of hips, tapping tops of thighs with hands. Complete as many as you can in 45 seconds.
5. Single-Leg Sit-Up Press
Lie faceup with legs extended, right leg crossed over left. Prop upper body up on elbows.
Extend arms and press torso up as right leg lifts. Return to start. Repeat on opposite side to complete one rep.
6. Plank Pike Jack
Begin in an elbow plank position with feet slightly wider than hip width, abs engaged.
Quickly jump feet together as you engage the lower abs to lift hips up in the air, pressing chest back toward thighs (body should resemble an upside down 'V'). Return to start. Complete as many as possible in 45 seconds.