Best Lower Abs Workouts for Women That Burn Fat Like Crazy

Different ab workouts target different muscles within your core, so if you’ve been following the same routine without seeing results, it’s time for a change. The lower abs are particularly challenging to target because the hip flexors often take over. These muscles are part of the rectus abdominis, and strengthening them can stabilize your core, improve posture, and strengthen your pelvic floor muscles. While these muscles can be more difficult to train than other areas, they are crucial for overall health and mobility. Here are some of the best lower abs workouts for women.

Best Lower Ab Workouts for Women

Pike Planks

Begin by lying face down on an exercise mat. Transition to a modified plank position by pushing up on your elbows and extending your legs behind you, making sure your back is flat and your hips are level. Lift your hips into a pike position, hold briefly, and then lower back down to the plank with control. Perform pike planks for one minute, rest, and repeat for a total of three sets.

Standing Russian Twist

Begin by standing and holding a single dumbbell with both hands. Raise your right leg to a 90 degree angle. While keeping your lower body still, twist your torso to the right and then to the left. Continue alternating for 30 seconds, then repeat with your left leg raised.

Bear Plank

Begin in a tabletop position with your wrists under your shoulders and your knees under your hips, maintaining a neutral spine. Engage your core, tuck your toes, and lift your hips slightly, lifting your knees a few inches off the floor while keeping your hips level. Hold this position for 10 to 30 seconds, then repeat. For an added challenge, squeeze a small exercise ball between your knees to further engage your lower abs and pelvic muscles.

Single Leg Lifts

Lie flat on your back with legs extended toward the ceiling. Engage your core and lift into a crunch position with your hands behind your head. Inhale and as you exhale, lower your right leg, keeping your pelvis and spine in a neutral position. Inhale as you raise your right leg back to the starting position, then repeat with your left leg. Continue alternating legs for one minute, rest, and repeat for a total of three sets.

Flutter Kicks

Lie on your back with your legs extended. Engaging your core, lift your head, neck and shoulders off the floor and place your hands behind your head. Lift your legs off the floor, keeping your chin tucked and pulling your navel toward your spine. Quickly move your feet up and down in a scissor motion, alternating which foot is on top. Keep your back in contact with the floor and keep your lower abs engaged throughout. If this is too difficult, you can keep your head on the floor and place your arms at your sides with your palms flat on the floor.

Dead Bug

Lie flat on your back with your arms extended toward the ceiling and your legs in a table position. Engage your core as you slowly lower your right arm behind you while extending your left leg in front of you. Pause briefly, then return to starting position. Repeat on the opposite side.

Balance Ball Abs

Sit in the middle on a balance ball, or sit slightly forward for an added challenge. Lean back and place your hands on the ball on either side of your hips. Bend your knees and pull them toward your chest. Slowly lower your knees until your heels touch the floor, then repeat. Complete four sets of 25 repetitions.

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