Intense 10-Minute Lower Ab Workout

10 MIN INTENSE LOWER AB WORKOUT

Get ready for a killer ab workout that will target your lower abs and leave you feeling the burn! This 10-minute routine is perfect for those days when you don’t have a lot of time but still want to get in a great core workout. The best part? No equipment is needed!

1. Leg Raises – Lie flat on your back with your legs straight and together. Place your hands under your glutes for support. Slowly raise your legs towards the ceiling, keeping them straight. Lower them back down without touching the ground and repeat for 30 seconds. This exercise targets your lower abs and hip flexors.

2. Reverse Crunches – Lie flat on your back with your legs bent and your feet flat on the ground. Place your hands by your sides for support. Contract your abs and lift your pelvis off the ground, bringing your knees towards your chest. Lower your pelvis back down and repeat for 30 seconds. This exercise targets your lower abs and strengthens your core.

3. Bicycle Crunches – Lie flat on your back with your hands behind your head and your legs bent. Bring your right elbow towards your left knee while straightening your right leg. Switch sides, bringing your left elbow towards your right knee while straightening your left leg. Continue to alternate sides for 30 seconds. This exercise targets your obliques and lower abs.

4. Scissor Kicks – Lie flat on your back with your hands by your sides and your legs extended. Lift your legs a few inches off the ground and begin to crisscross them in a scissor-like motion. Keep your lower back pressed into the ground and engage your abs throughout the movement. Continue for 30 seconds. This exercise targets your lower abs and hip flexors.

5. Mountain Climbers – Start in a high plank position with your hands directly under your shoulders and your legs extended. Drive your right knee towards your chest and then quickly switch legs, bringing your left knee towards your chest. Continue to alternate legs as fast as you can for 30 seconds. This exercise targets your lower abs, obliques, and shoulders.

6. Plank Jacks – Start in a forearm plank position with your elbows directly under your shoulders and your legs extended. Jump your legs out wide to the sides and then back together, keeping your core engaged. Continue to jump for 30 seconds. This exercise targets your lower abs, obliques, and shoulders.

7. Russian Twists – Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly, engage your core, and lift your feet off the ground. Bring your hands together in front of your chest and twist your torso to the right, touching your hands to the ground. Twist to the left, touching your hands to the ground on the other side. Continue to twist from side to side for 30 seconds. This exercise targets your obliques and lower abs.

8. Flutter Kicks – Lie flat on your back with your hands by your sides and your legs extended. Begin to kick your legs up and down in an alternating motion, keeping them straight and close to the ground. Keep your lower back pressed into the ground and engage your abs throughout the movement. Continue for 30 seconds. This exercise targets your lower abs and hip flexors.

9. V-Ups – Lie flat on your back with your legs straight and your arms extended overhead. Engage your abs and simultaneously lift your legs and upper body off the ground, reaching towards your toes. Slowly lower back down and repeat for 30 seconds. This exercise targets your lower abs and strengthens your core.

10. Toe Touches – Lie flat on your back with your legs straight and your arms extended towards the ceiling. Engage your abs and lift your upper body off the ground, reaching towards your toes with your fingertips. Slowly lower back down and repeat for 30 seconds. This exercise targets your lower abs and strengthens your core.

Remember to listen to your body and take breaks if needed. It’s important to maintain proper form throughout each exercise to maximize effectiveness and reduce the risk of injury. Challenge yourself and push through the burn – you’ve got this!

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