Lower Abs Workout At Home For Beginners [Easy But Highly Effective!]

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This lower abs workout at home is perfect for beginners but effective enough! Let’s do this, fit babe!

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Lower Abs Workout At Home For Beginners

I will admit it!

Training my abs is one of my favourite things to do!

I absolutely love the feeling of strengthening my core, since it does so much for me.

This lower abs workout is beginner-friendly, so don’t shy away!

Firstly, try to find sturdy furniture that you can hold to support yourself throughout the routine.

For example, I used my couch.

Pretty much anything that won’t move, will work!

Grab a water bottle and let’s hit those lower abs, fit babe!

Lower Abs Workout

The Workout Moves

Hip Raises 3×15
Reverse Crunches 3×15
Alternating Leg Raises 3×15
Leg Raises

Workout Directions

Complete this workout in a circuit style. Perform one exercise after the other with little to no rest in between exercises. At the end of every round, rest for 30 seconds to 1 minute.

How To Do Each Move

Hip Raises

Lie flat on the floor. You can put your hands above your head and hold on to something for support, or have them by your side, under your glutes.
Engage your core, inhale and in one movement, bring your legs to your chest and extend them up.
Exhale, lower them slowly towards your chest, then extend them back out in front of you.
Repeat.

Reverse Crunches

Lie flat on the floor.
Raise your legs so your knees are bent at a 90° angle. This is your starting position.
Exhale, and contract your abs to bring your knees up towards your chest and raise your hips off the floor.
Hold for a beat in this position, then slowly lower your legs back to the starting position.

Alternating Leg Raises

Lie flat on the floor and place both your hands underneath your glutes.
Engage your core, and push your lower back into the floor. Raise both legs a few inches off the floor, while keeping them straight.
Alternate between raising your left and right leg while keeping your core and lower back engaged and held tight. Remember to breathe throughout the entire exercise.

Leg Raises

Lie flat on the floor. You can put your hands above your head and hold on to something for support, or have them by your side, under your glutes.
Engage your core, push your lower back to the floor and lift both legs until you form a 90° angle.
Slowly lower your legs back down, making sure that your lower back isn’t coming off the floor.
Repeat.

How to Engage Your Core While Working Out

This is something that you have probably been listening to your whole life.

Engage your core or keep that lower back tucked in.

But, how exactly do you engage your core while working out?

A couple of visual exercises might help you with this issue!

For example, imaging that you are trying to press a marshmallow using your lower back.

Another visual exercise is to imagine that you are pulling your navel up and in toward your spine.

It should feel like a tightening of a belt.

Lastly, a huge part of core engagement during exercise is your breathing.

According to an article on shape.com, ” while exercising, you’ll want to engage your core while exhaling: “It’s hard to engage your core when you have a bunch of air in your belly.”

Here is an example of my lower back hovering off the ground in Picture 1, and my lower back pressing on the floor in Picture 2.