7 Best Exercises for Lower Abdomen You Can Do at Home
Many people find that the lower stomach is the hardest place to tone. It’s often the first place fat settles and the last to slim down. On top of that, most people’s lower abs are weaker than their upper abs. That’s why crunches alone don’t work.
The good news? You can target this area with the right moves. These exercises for lower abdomen work the deep muscles that support your core. When practiced, they improve balance, ease back pain, and help you feel stronger in daily life.
And you don’t need a gym membership. All you need is a floor mat, 10–15 minutes, and consistency. Whether you’re a beginner or already active, these moves are adjustable to your level.
Why Lower Ab Exercises Matter
A strong lower abdomen does more than shape your waistline. It:
Protects your back – weak abs force your lower back to work harder.
Improves balance – strong abs help with walking, running, and sports.
Supports posture – less slouching, less strain on your spine.
Boosts daily movement – from lifting groceries to bending down, your core is always working.
By training the lower abs, you’re not only working on looks. You’re investing in strength that carries into every area of life.
1. Leg Raises
Lie flat with legs extended.
Place your hands under your hips for support.
Lift your legs slowly up to 90 degrees, then lower them without touching the ground.
Why it works: Engages the lower abs while building strength and control.
2. Reverse Crunches
Lie with knees bent and feet flat.
Pull your knees toward your chest while lifting your hips off the floor.
Lower slowly back down.
Why it works: Targets the lower abs more directly than a standard crunch.
3. Flutter Kicks
Lie on your back, hands under your hips.
Raise your legs slightly off the ground.
Kick them up and down in small, quick motions.
Why it works: Builds endurance and strength in the lower abs.
4. Mountain Climbers
Start in a high plank.
Drive one knee toward your chest, then switch quickly.
Keep hips low and core tight.
Why it works: Adds cardio for fat burn while working your lower abs.
5. Scissor Kicks
Lie flat with legs lifted off the floor.
Cross one leg over the other in a scissor motion.
Keep movements controlled.
Why it works: Strengthens the lower core while improving stability.
6. Dead Bug
Lie on your back with arms up toward the ceiling.
Bend your knees at 90 degrees.
Lower one arm and the opposite leg at the same time, then return to start.
Why it works: Trains stability, coordination, and core control.
7. Low Plank with Hip Dips
Start in a forearm plank.
Rotate your hips to one side, then the other, dipping toward the ground.
Keep core tight throughout.
Why it works: Strengthens the lower abs while engaging the obliques.
Tips for Getting Results
Consistency over intensity: Doing these 3–4 times a week is better than overdoing it once.
Focus on form: Small, controlled movements activate muscles more than fast reps.
Pair with cardio: Walking, running, or step goals burn fat that hides ab muscles.
Eat to support results: High-fiber foods, lean protein, and hydration help reveal your core.
Start where you are: If you’re new, aim for shorter sets and build up.
Mix it up: Don’t just repeat the same move. Rotate exercises to challenge your muscles in new ways.
Rest and recover: Muscles grow stronger during recovery. Give your abs at least one day of rest between workouts.
A 12-Minute Lower Ab Workout You Can Try
Leg Raises – 12 reps
Reverse Crunches – 12 reps
Flutter Kicks – 20 seconds
Mountain Climbers – 20 seconds
Dead Bug – 12 reps each side
Scissor Kicks – 15 seconds
Hip Dips – 10 reps each side
Rest one minute. Repeat once. That’s it!
Strengthen Your Core, Strengthen Your Life
Lower ab training isn’t just about getting a flat stomach. It’s about creating stability and strength for everything you do. The more you practice these exercises for lower abdomen, the easier daily movement becomes. From carrying a backpack to keeping good posture at work.
👉 Ready to pair core work with everyday movement? Check out our blog on How Many Steps a Day Should I Be Walking? to see how walking supports fat loss and overall health.
