While losing the lower belly fat can be daunting work, adding windshield wipers, reverse plank variations, and other specific lower ab exercises can be a great way to flatten and strengthen your lower abdomen.
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Lower belly fat may be caused by several factors, including your lifestyle habits, genetics, age, or a sedentary job.
However, as indicated by Harvard Health, the excess weight carried in the lower belly can ultimately result in high blood pressure, insulin resistance, and heart disease.
It is therefore essential to find ways to burn these fat pockets and sculpt a slimmer waist and flatter tummy.
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We have 8 effective 15-minute lower ab workouts to guide you through this challenging but simple routine that gives you a toned, fat-free belly while also helping you develop your core. While arousing your curiosity, get started!
- Leg Raises
How To Perform:
- Lie down on a mat with your legs close together and your hands under your buttocks, palms flat on the floor.
- Lift your legs, bending them at a 90-degree angle to your upper torso.
- The right leg should be brought down to the ground on the inhale.
- Just before it hits the ground, bring it back to the raised position while exhaling. On the right side, try the above action.
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- Alternate Heel Drops
How To Perform:
- Lay on the floor with your legs together, your hands flat down by your sides with your palms down.
- Lift both legs until they are at a 90-degree angle with your upper body.
- Inhale as you drop your right leg down towards the floor.
- Just before it touches the floor, exhale and lift it back to the starting position.
- Inhale as you drop your left leg down.
- Exhale and lift your left leg back to the starting position.
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- Flutter Kicks
How To Perform:
- Please keep on your back at first and look up at the ceiling. Engage your core immediately.
- Raise both legs simultaneously until they complement a 90-degree angle to your upper body.
- Inhale while lowering your right leg down to the floor. Exhale as you drop it. Repeat with your left leg. Apply breathing technique.
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- In And Out Leg Lifts
How To Perform:
- Lie on the floor, hands should lie along the body, and palms should be flat with the floor.
- Raise both legs, forming a 30-degree angle; engage your abs and look up, creating the space between your chin and chest
- Spread your legs wider than your shoulders.
- Return the legs to the starting position, and control the movement.
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- Static Leg Lifts
How To Perform:
- Return the legs to the starting position, and control the movement.
- Lie on a mat, both hands along the body, palms flat with the floor; feel the resistance of the core and raise your chin up.
- Raise your legs to 30 degrees.
- Hold the position for 10 seconds and make sure to engage the abs.
- Slowly lower your legs back down, counting to 5, and then raise them back up to the starting position.
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- Leg Extension Crunch
How To Perform:
- Sit on the mat with your legs stretched out and your palms flat on the ground behind the buttocks.
- Lean back slightly, raise your legs off the floor at a 20-degree angle, and look at your feet while keeping your core straight.
- Starting there, bend your knees and pull, bringing your feet and upper body together.
- Inhale and then return to the starting position. Start on a mat in a plank stance.
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- Mountain Climbers
How To Perform:
- Palms should be kept flat against the mat, and arms should be shoulder-width apart, with elbows under the shoulders.
- Keeping your palms and toes shouldered-width apart, balance yourself on your right leg and extend your left leg back.
- Subsequently, extend your left leg to join the right until both of your legs are in mid-air. Your whole body should be in one line and be sure to engage your core.
- Take your toss down the L-shaped position, then your right knee, and bring it towards your chest. Make sure that your spine is as straight as possible with minimal sagging or arching of the back.
- To do that return your right leg back to the starting position and mimic the same move with your right leg. Periodically switch the leg and continue this maneuver at your pace to engage your lower abs, glutes, hamstrings, and shoulders.
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- Slider Knee Tuck
How To Perform:
- Put two square pieces of cloth on the floor kneel down and place your towel beneath your toes.
- Assume a plank position on your palms, with your elbows below your shoulders and your body straight; keep your feet on your towel.
- Push yourself out of the plank position with an exhalation, ensuring that you keep your whole body aligned with your spine and core activation.
- Recover on an inhalation by sliding your legs straight behind you.
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