The Advanced Lower Abs Workout

by Travelling Peach

This circuit offers a hardcore workout designed to target the lower abs. 

For those of you looking to really hit back at those stubborn abs and take their sculpting to the next level, we recommend doing the circuit in addition to your weekly routine. Whereas, for those of you looking to boost their workout and create some excitement by adding some new exercises, it might be better to add 1 or 2 of your favourites instead.

So what are you waiting for? Let’s go!


1. Alternating Toe Touch

Targets: Lower abdominals

How to:

  • Lay down and position a foam roller lengthways underneath your lower back. Place your arms by your sides.
  • Lift both legs up and slowly move them back (towards your face) and forwards (towards the floor, going as wide as you can without losing stability) in a scissor motion. 
  • Perform 3 alternating reps of 20. Rest for 30secs between sets.

2. Dead Bugs

Targets: Lower abdominals, pelvic floor

How to: 

  • Lay on your back with your arms by your sides and knees bent. Engage your core and press your lower back into the floor.
  • Raise one leg to tabletop position, then the other, then slowly lower both legs back to the start position.
  • Perform 3 holds of 45secs.

3. Sprinter Crunches

Targets: Abdominals

How to:

  • Lay flat on the matt.
  • Bring your left elbow up to meet your right knee mimicking a sprinter running stance.
  • To the same thing on the opposite side.
  • Perform 3 sets of 45 seconds.

4. Tuck Jump Squats

Targets: Full body, lower abdominals

How to:

  • Squat down, keeping your back straight, chest up and core engaged.
  • In an explosive move, jump upwards, tucking your knees into your chest, before landing softly. Repeat.
  • Perform 3 sets of 10 reps. Rest for 30secs between sets.

5. Tabletop Leg Extensions 

Targets: Obliques and lower abdominals 

How to:

  • Lay on your back and bring your legs up to tabletop position, squeezing a Swiss ball between your feet.
  • Press your lower back into the floor and straighten your legs to 45° angle, then return to tabletop position. Repeat.
  • Perform 3 sets of 10 reps. Rest for 30secs between sets.

6. Flutter Kicks

Targets: Full abdominals, with special attention to the lower abs

How to:

  • Lay on your back with your arms by your sides and your palms facing down. (Tip: Use a mat for extra comfort.)
  • Extend your legs fully out with a slight bend in your knees. 
  • Lift your heels about 6 inches off the floor and make small, rapid up and down scissor-like motions with your legs. (Note: You want the muscles in your midsection to do all the work so try to keep your abs constantly contracted throughout the exercise to ensure that you’re working the correct muscles.)
  • Perform 3 sets of 45secs. Rest for 30secs between sets.

7. Swiss Ball Reverse Crunches

Targets: Rock hard abdominals and deltoids

How to:

  • Start in push-up position with your lower shins resting on a Swiss ball.
  • Tighten your abs and pull your knees toward you, so that the ball is near your chest. Hold for 2secs and slowly roll the ball back to the starting position.



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