Lower Ab Workout: 10 Minute No Equipment At Home Routine

This lower ab workout with free printable is perfect if you are in a hurry.

You can just scroll to the end, grab the free illustrated printable and do it on your own time.

But why would you want to do a workout just for the lower abs?

Here are some really good reasons.

  1. Lower ab workouts are great for getting rid of a belly pooch
  2. They can help strengthen your core and reduce back pain
  3. Lower ab workouts can also help slim the waistline

Lower Ab Workout: Structure & Tips

This workout is structured to be as fun and efficient as possible.

If you use the time recommendations, you will be done in less than 10 minutes.

Don’t get me wrong, you will feel the burn but that’s good!

You will be working for just about a minute and resting for just under 30 seconds.

Remember to always work at your own pace.

You can take longer breaks.

You can take your time doing the reps.

Your only competition is you!

And quite frankly, since this is an ab workout, you benefit from going slowly instead of rushing through your reps.

So take your time.

You’ve got this!

Lower Ab Workout Routine

Click here to download a free printable of this workout

Complete the following exercises in order as listed below.

  • Leg Drops – 60 seconds
  • Rest 20 seconds
  • Scissor Kicks – 30 seconds
  • Elbow Plank – 20 seconds
  • Rest 20 seconds
  • Elbow Plank – 20 seconds
  • Bicycles- 30 seconds
  • Windshield Wipers – 30 seconds
  • Rest 20 seconds
  • Leg Drops 40 seconds
  • Scissor kicks – 30 seconds
  • Rest 20 seconds
  • Elbow Plank – 30 seconds
  • Crunches – 20 seconds

Click here to download a free printable of this workout

Lower Ab Workout: Exercise Visuals

Leg Drops

Lay a yoga mat on the floor and lie down on it.

Raise both legs up to make a 90-degree angle with your upper torso. This is the starting position.

Tighten your core muscles, then slowly lower your right leg while keeping your left leg up in the air.

Make sure your right heel doesn’t touch the floor!

Use your core and leg muscles to keep your right heel floating a couple of inches from the floor.

Next, raise your leg back to the starting position.

Repeat the process on your left leg, then alternate doing leg drops on each leg for 60 seconds.

Rest for 20 seconds, then move on to the next workout.

Leg drops are great for beginners. You’ll definitely feel the burn when you do this lower ab workout!

If you’re on an advanced level, you can do the double leg drop.

It’s basically the same as the basic leg drops; what’s different is that you lower both legs together instead of alternating them.

Leg drops are also included in my 10 Minute Flat Stomach & Abs Workout!

Scissor Kicks

Lay on your back on a yoga mat.

Put your arms on the sides with your palms facing downward. Your arms should be stationary throughout this lower ab workout!

Lift your head and neck slightly off the floor, and keep your core muscles engaged.

Put a slight bend on your knees, then raise your legs around five to six inches of the ground.

To start the exercise, lift your right leg to make a 45-degree angle with your upper torso while lowering your leg to around two inches off the floor.

Switch movements by lowering your right leg to a couple of inches from the floor and raising your left leg to a 45-degree angle with the rest of your body.

Repeat the process for 30 seconds.

This lower ab workout targets your abdominals as well as your obliques, which are the two long muscles that run down on either side of your torso.

If you’re on an advanced level, you can make this more challenging by wearing ankle weights!

Scissor kicks are also part of my 30-day workout plan for beginners, which you can find here.

Elbow Plank

Lie face-down on your yoga mat.

Raise yourself off the floor. Make sure to support yourself with your toes and elbows only.

See to it that your elbows are right under your shoulders!

Tighten your core muscles to keep your body in a straight line.

Your butt should not be drooping or raised high up in the air!

Picture a completely straight line from your head down to your heels, much like a wooden plank.

Keep yourself in this position for 20 seconds, then rest for 20 seconds.

Do the elbow planks for another 20 seconds after resting.

If you haven’t yet done the traditional plank, this lower ab workout is a great introduction to it.

If you’re already doing the traditional plank, the elbow plank is a great variation that will give your abdominal muscles a more challenging workout!

You can find other plank varieties in this article.

Bicycles

Lie down on your back on your yoga mat. Put your hands behind your head.

Lift your legs up, then bend your knees so your lower legs are parallel to the floor.

Now, imagine you’re pedaling a bicycle!

Bring your right knee close to your chest and make it touch your left elbow. At the same time, push down with your left leg.

Next, push down with your right leg while bringing your left knee up to your chest. Make sure it touches your right elbow!

Repeat the process for 30 seconds.

Fun fact: bicycles are also known as air bikes and bicycle crunches!

No matter what you call them, though, they’re highly effective in giving your abdominal muscles a tough workout.

They’re also great as a low-impact HIIT workout since they won’t hurt your knees.

Windshield Wipers

Lie down on your back on your yoga mat, then spread your arms straight to your sides. They’ll provide you with support while you perform this workout.

Raise your legs to a 90-degree angle with your upper torso.

Keeping your legs together, rotate them to the right as far as you can go.

Next, rotate them to the left as far as you can go.

Repeat this for 30 seconds, then rest for 20 seconds before moving on to the next exercise.

To make this lower ab workout more challenging, keep your arms closer to your body.

This way, they’ll provide less stability, which means you have to use your core muscles to keep your body stable.

If you’re on an advanced level, you can perform the traditional windshield wiper.

This involves hanging from a pull-up bar, raising your legs to make them perpendicular to the floor and create a 90-degree angle with your upper torso.

Slightly bend your knees, then rotate your legs from right to left.

Performing this advanced version of windshield wipers requires great core strength and a strong upper back, so I really salute those who can do it!

Crunches

Lie on your back on your yoga mat.

Bend your legs and put your feet flat on the floor. They should be hip-width apart.

Put your thumbs behind your ears and your elbows slightly out to the sides, but don’t lace your fingers together.

Contract your abdominal muscles while lifting your head, neck, and shoulders around four inches off the floor.

Keep your core tight for a few seconds, then lower yourself back down.

Repeat the process for 20 seconds.

Crunches are the most basic lower ab workout you can do, but they’re also one of the most effective when done correctly!

They’re also great as an at-home ab exercise since they don’t require any gym equipment.