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Best Ab Workouts: Lower Belly – Mind Your Damn Fitness

Best Ab Workouts: Lower Belly

Best Ab Workouts: Lower Belly September 1, 20184 Comments

 

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-Mind Your Damn Fitness-

When it comes to getting a toned, tight tummy, the best ab workouts are… [drum roll]… ones that you can actually do! But it can be challenging to strike the right balance between too hard to complete and too easy to get results.

Fortunately, workouts to tone the tummy don’t have to be overly complicated with moves and positions that are virtually impossible to perform. In fact, some of the best ab workouts incorporate simple movements that emphasize control instead of speed or difficulty. The key to getting great results with performing these more controlled exercises is the right sequence.

Keeping simplicity in mind, I’ve compiled a collection of my favorite ab workouts in a series that I’ll gradually roll out.

In this first post of my “Best Ab Workouts” series, we will focus on targeting the lower belly. While it’s true that you can’t actually isolate contractions of the lower versus upper rectus abdominus (the ab muscle that gives shape to a six-pack), different movements will stimulate different parts of the muscle (more or less).

To ensure you perform the exercises properly, be sure to watch the below exercise demonstrations and read the descriptions carefully.


WHAT YOU’LL NEED: You won’t need equipment for any of my workouts. Just make sure you have a clear space and a firm (and padded) surface to get started.

EXERCISE SEQUENCE:

Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

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Try this lower belly fat workout to get a firm, flat, and slim tummy! | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

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1. Tummy Tuck

Effectively tone and tighten your abs for a flat tummy. Do these exercise regularly for a toned lower belly | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout

Starting position: While sitting on the floor, lean back onto your elbows and place forearms flat on the ground so that your hands rest close to your waist. Bend your knees to about 90 degrees and position knees hip-distance apart. Raise up on your toes until the tips are lightly touching the floor. Your heels should be raised off the ground.

Motion: Starting from your belly button, pull in your abdomen to slowly rotate your hips upwards in a “tucking” motion. When your hips can’t move anymore, squeeze and hold for 1 second before gently releasing back to the starting position.

Repeat 25 times.

IMPORTANT: Although the “tummy tuck” seems quite simple, this position will be the key to ensuring both your superficial and deep abdominal muscles stay engaged throughout the workout. So take your time to perfect it before moving on. 

2. Seated March

Effectively tone and tighten your abs for a flat tummy. Do these exercise regularly for a toned lower belly | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout

Starting position: Perform a “tummy tuck” (as per above) and then slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Repeat the “tummy tuck” and slowly lower one leg (keeping knees bent to 90 degrees) until your toes lightly tap the floor.  Hold the “tummy tuck” position as you slowly return your leg back to the starting position. Repeat with the other leg.

Perform a total of 20 repetitions (10 on each leg).

IMPORTANT: repeat the “tummy tuck” immediately before each repetition and hold it throughout the entire leg motion.

3. Controlled Kick

Effectively tone and tighten your abs for a flat tummy. Do these exercise regularly for a toned lower belly | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout

Starting position: Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Repeat the “tummy tuck” and slowly extend one leg straight as you lower it until your foot is about 6 inches above the ground.  Hold the “tummy tuck” position as you slowly return your leg back to the starting position. Repeat with the other leg.

Perform a total of 20 repetitions (10 on each leg).

IMPORTANT: repeat the “tummy tuck” immediately before each repetition and hold it throughout the entire leg motion.

4. Double Leg Press

Effectively tone and tighten your abs for a flat tummy. Do these exercise regularly for a toned lower belly | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout

Starting position: Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Repeat the “tummy tuck” and slowly extend both legs straight while keeping your feet at approximately eye-level.  Hold the “tummy tuck” position as you slowly return your legs back to the starting position.

Repeat 15 times.

IMPORTANT: repeat the “tummy tuck” immediately before each repetition and hold it throughout the entire leg motion.

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5. Tick-Tock

Effectively tone and tighten your abs for a flat tummy. Do these exercise regularly for a toned lower belly | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout

Starting position: Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Squeezing your abs to hold the “tummy tuck” position, and keeping the angle at your hips and knees the same, use light pressure on your hands to slowly rock your body to an upright position until your toes lightly tap the floor. Now, keeping everything tight, reverse the motion and slowly lower back down to your forearms.

Repeat 10 times.

IMPORTANT: keep your abs engaged by maintaining the “tummy tuck” position throughout the entire rocking motion.

Customize the total number of rounds of the exercise sequence based on your current activity level:

  • Beginner: Aim to perform the exercise sequence 3 times, resting for 1-2 minutes between each round.
  • Intermediate: Aim to perform the exercise sequence 4 times, resting for 30 seconds between each round.
  • Advanced: Aim to perform the exercise sequence 5 times without resting between rounds.

TOTAL TIME TO COMPLETE: 12-15 minutes

Consistency is key with any workout. For best results, aim to perform this ab workout 3-5 times per week. But don’t stress if you don’t have time to perform the full sequence as many times as you’d like. On extra busy days, something is always better than nothing, so aim for a round or two, and get back on track as soon as you can.

Also, it’s important to keep in mind that even the best ab workouts won’t produce results if you’re not eating healthy. Check out this ultimate guide to the best weight loss foods for some yummy healthy ideas. And if you’re seeking to lose weight to get rid of belly fat that may be hiding your ab muscles, consider a sustainable weight management approach like intermittent fasting. Just be sure to see your physician before beginning any exercise program (including this one) or changing your eating patterns.

Want to get fit but having a hard time staying motivated to exercise? Take the “My Fitness Personality” quiz to help you find a workout routine that sticks! Click here!

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Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

Burn lower belly fat to effectively tone and tighten your abs. Perform these ab exercises regularly for a flat tummy | at home ab workout | lower ab workout | ab routine | lower abs | ab workout for women | beginner ab workout | #abworkout #abexercises #athomeworkout #flatabs #sixpackabs #lowerbellyfat

4 comments

  1. I’m a mom of 3 and Wow I just started for the first time and holy snowballs that burns a lot wow… I love it I can’t wait to see results. Thank you so much.

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