Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

If your schedule is busy and you’re looking for a lower ab workout that doesn’t take much time, you’re going to love this!

But in order to get defined lower abs, or even get your abs to show, you need to know what your body type is and create a plan for your goals. Click here to take this free body type quiz that tells you exactly what to do to get in shape fast!

In today’s society, life can be hectic..

Whether you’re working, studying for class, taking care of the kids, cleaning around the house, it’s tough to find time to workout.

But luckily for you, today’s workout will only take you 4 minutes to complete..

And even though there’s no such thing as “lower abs”, the exercises that we’re going to perform will put extra emphasis on the lower portion of your rectus abdominis.

So follow along as we do this!

Lower Ab Workout

For each exercise listed below, we will perform at max intensity for 25 seconds. Then we will follow it up with a 5 second rest and move into the next exercise. We will repeat each exercise twice for a total of 4 minutes and we’ll be done!

The Exercises:

Straight Leg Press Ups

For this exercise, you will start by laying on your back with your legs pointed straight up. From there, you will take your lower body and drive it up as high as you can, engaging the lower part of your core. After that, you will drop your butt back to the ground, and naturally, your legs will drop a little. But avoid allowing your legs to drop down too far. Then go into the next rep. Repeat as many times as you can for 25 seconds.

Lying Sprints

Here, you will lay on your back with your arms and legs down straight. From there, you will drive one knee up as high as you can, and also drive your opposite arm up. Then return them back down and do the same with the other leg and arm. Act as if you are sprinting while laying. Repeat as many times as you can for 25 seconds.

Reverse Crunches

For this exercise, you’re going to stay on your back but you want to bend your legs and bring your feet up off the ground. Assume a 90 degree angle to with your thighs to the ground. From there, you will put your arms down by your side for stabilization. Then take you knees and drive them up to your chest, making sure your lower back comes off the ground. Then return back to starting position. But do not let your feet touch the ground. Repeat as many times as you can for 25 seconds.

Plank In & Outs

Here, you will start in a plank position on your elbows. From there you will tighten your core and while keeping your back and legs straight, walk your feet up by bending at the hips. Walk in as far as you can, then walk them back out until you are back in your plank position. Repeat this as many times as you can for 25 seconds.

After you have worked your way through all the exercises, repeat them all one more time and you’re done with the workout!

Looking for an in-depth theory of getting hardcore shredded abs? We’ve compiled a whole list of workouts and exercises you can do to make your abs leaner and stronger, and then we put it all in an easy-to-use, easy-to-read program just for you. Click here to check out our “Six Pack Shred” program!

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