Lower Abdominal Exercises

Elinor Carucci

Tone your lower abs with a 15-minute workout, three times a week.

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The Routine

Elinor Carucci

Sure, a more toned midsection can ease your bathing-suit anxiety. But it can also protect you from injury: Research shows that a strong transversus abdominis—the muscle that wraps around the torso—stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. To work this tricky-to-target area, try these moves created by Melissa Miller, the owner of M2 Personal Training, in Charlottesville, Virginia. Do the series two times through, three times a week.

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Move 1: Warm-Up: Ab Prep

Illustration of a woman doing an abdomen prep

Jason Lee

Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return to the starting position, breathing out as you go. Repeat eight times.

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Move 2: Roll Up

Illustration of women doing roll-up abdominal exercises

Jason Lee

(A) Lying on your back, stretch your arms and extend your legs so you form a straight line. Inhale, bring your arms overhead, and begin to curl your upper body off the floor. (B) Exhale when halfway up and continue rolling forward to reach your toes. Inhale and reverse the move, exhaling halfway down, to return to start. Repeat 10 times.

RELATED: Easy Shoulder Exercises

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Move 3: Leg Drop

Illustration of women doing leg drop exercises

Jason Lee

(A) Raise both legs toward the ceiling. Breathe in and tighten your abs. (B) Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and breathe in. Breathe out as you raise your legs to the starting position. Repeat 10 times.

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Move 4: Scissors

Illustration of woman doing scissors exercise

Jason Lee

Raise both legs toward the ceiling. Keeping them straight, lower your left leg until it’s about six inches off the floor. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you. Switch legs and repeat on other side. Quickly complete 10 reps (no pausing!).

RELATED: 8 Ab Exercises You Can Do In Just 15 Minutes

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Move 5: Hip Lift

Illustration of a woman doing a hip lift exercise

Jason Lee

Raise both legs toward the ceiling and extend your arms on the floor at your sides, palms down. Inhale and tighten your core muscles. Curl your hips toward your ribs as you exhale, lifting your hips off the floor and reaching your feet straight up. Breathe in as you slowly lower. Repeat 10 times.

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Move 6: Torso Twist

An illustration of women doing a torso twist exercise

Jason Lee

(A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.

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6 Easy Lower Abdominal Exercises

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The Routine

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Move 1: Warm-Up: Ab Prep

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Move 2: Roll Up

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Move 3: Leg Drop

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Move 4: Scissors

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Move 5: Hip Lift

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Move 6: Torso Twist

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Everything In This Slideshow

6 Easy Lower Abdominal Exercises

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The Routine

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Move 1: Warm-Up: Ab Prep

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Move 2: Roll Up

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Move 3: Leg Drop

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Move 4: Scissors

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Move 5: Hip Lift

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Move 6: Torso Twist

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