When it comes to building a strong, defined core, a whole lot of variables can go into it. While there is no shortage of various ab and core workouts recommended by various fitness experts, one area that’s undoubtedly a frustration point for many is the lower abs. They can be the toughest area to hit, and for many people, the last piece of the puzzle needed to finally complete a six-pack. With so many lower-ab exercises, it can be tough to find the best options. We pulled two full breakdowns from the popular fitness brand TIFFxDAN to help narrow it down.
Although lower abs can be a problem area for many, we’re also highlighting their best home ab workout—a quick 20-minute session to hit the key areas.
The 7 Intense Exercises to Fuel a Great Home Lower Ab Workout
To kick things off, the lower-ab workout you can do at home is a welcome sight for many. While knocking out an ab workout at the gym is beneficial for those who utilize various weights, machines or any other alternative, having the option to do a quick home workout is always nice.
These seven workouts, highlighted by TIFFxDAN, can be done from the comfort of virtually anywhere with space. Here’s a look at the full rundown of exercises, along with an example video below.
- Reverse crunches
- Hip lifts
- Flutter kicks
- V-sits
- Scissor kicks
- Cross mountain climbers
- Plank jacks
To note, these are seven different lower-ab exercises that should be mixed into other ab workouts (not necessarily all seven rolled into one exercise). Unless you target specific days for different parts of your core, splitting them up makes sense. However, if your fitness schedule sets up so you target the lower abs on a specific day, typically doing three sets of the workouts you choose is a good target.
Best At-Home Ab Workout: Targeting Your Entire Core
If you’re looking for a full at-home ab workout that targets all areas, TIFFxDAN also walked through a step-by-step breakdown of a custom plan that’s sure to get the job done. Best of all, just like the lower-ab exercises above, these can all be done from the comfort of your own home (as seen in the video below).
I’ll break down the exercises for those who’d prefer the rundown, but the examples are seen in the video below. While the list looks long, each exercise is done only once, and, as highlighted in the clip, most are 30 seconds each, with 10 seconds of rest afterward. In total, the workout is roughly 18 minutes long.
- Crunch pulses
- Cross toe touches
- Straight leg sit up to cross toe touch
- Sit up cross crunch
- Sitting cross punches
- L-sit toe touches
- Flutter kicks
- Reverse crunch
- Cross crunch to toe touch right
- Cross crunch to toe touch left
- Dead bug
- Tabletop tuck
- Side-lying crunch right
- Side-lying crunch left
- Oblique v-ups right
- Oblique v-ups left
- Sprinter sit-ups
- Bicycles on elbows
- Russian twists
- Extend to tuck
- High plank spider climbers
- Low plank knee tucks
- Side plank dips right
- Side plank dips left
- Low plank hold
- Commandos
- Plank saw
- Plank knee tucks
If you want to dive into it but don’t think the full exercise is up your alley right out of the gate, a shorter, targeted version is an alternative. In that case, you’d likely choose the ab workouts that target different areas. However, if you want to get comfortable with it first, try the options you’re comfortable with and feel confident about nailing the form.
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