Lower Abs Exercises For Flat, Toned Stomach {put your throw pillows to good use}

Lower Abs Exercises For Flat, Toned Stomach {put your throw pillows to good use}

what do flat, lower abs and your chevron throw pillow have in common? you can actually use your couch throw pillow to help engage your lower abdomen in these exercises to flatten and tone your stomach.

‘If I could just get rid of this lower-belly pooch.’ Sound familiar? Women {and men!} are always looking for exercises that will help eliminate that dreaded lower-belly pooch.

But first, let’s clear things up. The ‘lower abs’ aren’t an actual muscle in-and-of themselves — they’re the lower section of the rectus abdominis {aka your ‘six-pack muscles’} combined with the lower external obliques. And given that body fat most commonly sheds from top to bottom, the fat in the lower ab region is typically the hardest to lose {and typically the area to show when your nutrition starts to slip}.

The good news, you can target the lower abs with these three exercises. Throughout these exercises you’ll keep the lowest region of your abdominal wall constantly engaged while you sculpt your entire core for maximum results.

All you need is a small stability ball or throw pillow folded in half, you know the adorably patterned, small pillows your husband throws off the couch or bed as he questions why so many pillows are necessary. Making this the perfect home workout or even something you can do while you watch your Netflix shows.

But let’s get real honest for a minute — no matter how many 100’s of 1000’s of these toe taps, leg extensions, bicycles, and other forms of ab exercises you do, you may still never see your low abs. Abs, specifically lower abs, are a product of low body fat and a strong rectus abdominis. Ab exercises alone will not effectively burn fat from the abdominal region.

In my personal opinion, and the opinion of many health professionals, to effectively lose body fat you must strength train, do HIIT {high intensity interval training}, and most importantly eat a well balanced, nutrient dense diet.

I talk a lot more about this in my online training programs which include a step-by-step meal plan with grocery shopping list and a variety of 20 minute, at-home, strength, HIIT, and barre workouts.

Regardless, doing these lower ab exercises 3 times a week will help build a strong lower core. And strong lower abs not only look good, but they are essential to everyday activity and help you avoid injuries to your back on a day-to-day basis.

the workout: lower abs exercises

complete 20 reps per exercise x 3 sets with a small stability ball or folded throw pillow under low back to add additional balance and stability. note the farther your knees are away from your body, and the straighter your legs, the more challenging these exercises are.

• bent knee toe taps
• leg extensions {toe pokes}
• bicycles

see video above for complete workout and proper exercise form.

bent knee toe taps

1. Lie on your back, faceup with your knees and hips bent 90 degrees, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you tap one toe down towards the ground.
5. Repeat this movement, alternating legs.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the farther your legs/knees are away from your body, the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.

leg extensions {toe pokes}

1. Lie on your back, faceup with your knees and hips bent 90 degrees, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you extend both legs out away from the body {almost as if you are poking someone with your toes}.
5. Return to your starting position and repeat this movement.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the farther your legs/knees are away from your body, the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go and the straighter you can get your legs, the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.

bicycles

1. Lie on your back, faceup with both legs extended out away from the body {as straight as you can get them}, toes pointed.
2. Place the optional small stability ball or folded throw pillow under the small, low of your back.
3. Extend your arms at your sides, pressing your low back firmly into the ball, pillow, or ground.
4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the ball, pillow, or floor as you pull one knee towards your chest while keep the other leg extended long.
5. Return to your starting position and repeat this movement on the other leg, creating a bicycle motion as you alternate legs.
6. Do up to 3 sets of 20 repetitions in a row.

Make it harder: the lower you can get your legs to the ground while keep your low back planted firmly on the ground, ball, or pillow the harder this exercise will be and the more you will engage your lower abdomen. Additionally the slower you go and the straighter you can get your legs, the harder this exercise will be; the repetitions are meant to be slow and controlled, keeping the core constantly engaged.

lower abs workout for flat, toned stomach:

complete 20 reps per exercise x 3 sets with a small stability ball or folded throw pillow under low back to add additional balance and stability.

• bent knee toe taps
• leg extensions {toe pokes}
• bicycles

pin this workout

Original article and pictures take www.nourishmovelove.com site