Lower belly fat could have many causes. Poor lifestyle, genetics, age, and a desk job are factors to count in. Unfortunately, lower belly fat causes high blood pressure, insulin resistance, and heart disease, according to Harvard Health (1). That’s why it is time to lose those extra pounds and work towards getting a slimmer waist and a flat tummy. Read on to know the 13 effective 15-minute lower ab workouts you can do to shed lower belly fat and get a toned and strong core. When combined with a balanced diet, these exercises may also improve your stability, balance, and posture. Scroll down!
Best Strategy To Tone Your Lower Abs
Before we begin with the exercises, you must keep the following points in mind:
Do these exercises every alternate day. Start with lower sets and reps. Focus on correct posture and engage your core muscles while doing these exercises and prevent injuries. If you experience pain or discomfort while doing any exercise, modify it as per your fitness level. Alternatively, listen to your body and consider taking a break. This will prevent you from overworking yourself and reduce the risk of injury. Eat healthily. Avoid all fried, sugary, and high-sodium foods. Do only stretching exercises on Fridays and Sundays. Stop worrying and start doing.
13 Effective Lower Ab Workouts For Women
Learn some of the most effective lower ab workouts for women in this section. These exercises come with easy-to-follow instructions so you can perform them safely and effectively. But before you jump head on into these exercises, here’s how you should go about your warm-up session. Don’t ignore warm-up. Here’s what you should do before you start any exercise:
Neck tilts (clockwise and anticlockwise) – 1 set of 10 reps Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps Wrist rotations (clockwise and anticlockwise) – 1 set of 10 reps Waist rotations (clockwise and anticlockwise) – 1 set of 10 reps Side lunges (right and left) – 1 set of 10 reps Plie squat – 30-second hold Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps Jumping jacks – 1 set of 10 reps
Take 30 seconds of rest and then start with the following exercises. To enhance your core routine, consider integrating some flat abs exercises that can complement your lower abs workout.
1. Leg Raises
Target – Lower abs, upper abs, lower back, and glutes. 2 sets of 7 reps Variation: You can bend your knees a little if keeping the legs straight puts too much strain on your knees or lower back. This exercise is considered effective for getting six pack abs for women.
2. Alternate Heel Drops
Target – Lower abs, quads, hamstrings, adductors, and glutes. 2 sets of 20 reps
3. Flutter Kicks
Target – Abs, hamstrings, quads, and glutes. 2 sets of 15 reps Variation: You can rest your head down on the mat if keeping your neck off the floor strains the back of your head.
4. In And Out Leg Lifts
Target – Abs, glutes, quads, and hamstrings. 2 sets of 25 reps Tip: You can put your thumbs under your buttocks to provide a little support to your legs.
5. Static Leg Lifts
Target – Abs, glutes, and quads. 3 sets of 10-second hold
6. Leg Extension Crunch
Target – Abs, hamstrings, quads, and glutes. 2 sets of 12 reps
7. Mountain Climbers
Target – Abs, glutes, hamstrings, shoulders, and quads. 2 sets of 15 reps Variation: When you bring your leg in, twist your body in the opposite direction. This will help activate your obliques as well.
8. Slider Knee Tuck
Target – Abs, glutes, quads, hamstrings, and shoulders. 2 sets of 7 reps
9. Elbow Plank
Target – Abs, shoulder, and glutes. 3 sets of 30-second hold
10. Side Plank With Crunch
Target – Lower abs, obliques, hip flexors, shoulders, and glutes. 2 sets of 5 reps on each side.
11. Marching Plank
Target – Lower abs, shoulders, and glutes. 2 sets of 10 reps
12. Spider Plank
Target – Lower abs, obliques, shoulders, hip flexors, abductors, and glutes. 2 sets of 10 reps
13. Scissor Kicks
Target – Lower abs, hip flexors, hip abductors, obliques, and spine. How To Do
Start by lying on your back with your legs fully extended and arms by your sides. Place your hands under your hips for support or keep them flat on the floor. Engage your core to press your lower back into the ground. Lift both legs about 6-12 inches off the ground. Begin a scissor-like motion by raising one leg while lowering the other. Alternate your legs. Keep your head and shoulders on the ground throughout without raising your upper body.
Sets And Reps 3 sets of 15 reps.
Cool Down
Like a warm-up, a cool-down is also extremely important. It aids recovery, reduces soreness, and improves flexibility. Stretch your arms, legs, and neck, and do a few reps of side lunges and plie squats before heading off to the shower. You can also incorporate stretches for the lower back and hip flexors, such as the knee-to-chest stretch. They will help relax the muscles in the areas that usually become tight after lower ab workouts. Are squats good for lower abs? If you dream of getting a flat tummy, a few exercises can help you out. Check out the infographic below for more information. Yes, squats engage your core muscles and help strengthen and tone your rectus abdominis and transversus abdominis muscles. Do pushups work for lower abs? Yes, while pushups majorly work on your pectoral muscles, triceps, and shoulders, when done in right posture, these exercises also help tone and strengthen your abdominal muscles. Is it possible to overwork my lower abs? Yes, there are chances you may end up overworking your abs. You may notice symptoms like abdominal pain, abdominal muscle soreness, tenderness, bruising, and swelling. How long does it take to get lower abs? It depends on the percentage of body fat you have and the kind of exercise you do. If you aim to lose one to two percent of your body fat every month it should take somewhere around three to four months to notice the difference. With this pace and continued exercise and diet, you can carve lower abs after about one year of dedicated effort. Can we do lower abs workouts daily? You need to take proper rest between the workout sessions. So, it is best to stick to 3 times a week with a 1-day gap to relax and build your muscles.
