10 lower abs exercises to tone that little belly pooch

Having a flat stomach and toned abs is high on many women’s wish lists, especially when they’re feeling self-conscious about a little extra softness around the midsection. But here’s the thing: classic workout routines often call for endless sets of crunches. Is that a good way to work your lower abs? Maybe not… So here are 10 lower abs exercises for women. On the menu: breathing work with the stomach vacuum, core work with planks, yoga poses and a Pilates classic, the ‘hundred’. Each exercise is broken down step by step.

Lower abs: why focus on the transverse muscle?

Several exercises in this selection work the transverse abdominis, a deep muscle in your core. That’s the case with the stomach vacuum and the ‘hundred’. On the other hand, scissors done badly work the rectus abdominis rather than the transverse muscle.

That’s why good form matters: back aligned, lower back on the floor when required, and controlled movements in time with your breathing. A few well-executed reps are better than a long, sloppy set.

Lower abs exercise No. 1: the stomach vacuum

The stomach vacuum is an abdominal breathing exercise that engages the whole core, especially the famous transverse muscle mentioned above. Similar to hypopressive training, it does take a little practice to master properly. To get started:

• Lie on your back, knees bent, feet hip-width apart, arms relaxed.
• Inhale as you expand your belly, then engage your pelvic floor as if you were trying to hold in urine.
• Exhale through your mouth, emptying all the air from your belly and lungs.
• With no air left, close your mouth, pinch your nose, and act as if you were inhaling, but without taking in any air.
• At the same time, draw your belly in as much as possible, as if you were trying to press your navel toward your spine.
• Hold this position for 5 seconds, then release.
• Repeat 10 times.

Exercise No. 2: the classic plank

It has to be said: the good old plank has a lot going for it! This core stability classic remains one of the best-known ab exercises for working the lower belly. For those who don’t know it yet:

• Get on the floor, resting on your forearms, hands on the ground, with your head and back well aligned.
• Engage your abs and glutes and lift yourself onto your toes. Be careful not to raise your hips too high, or you’ll “break the position.” Your back, legs, and shoulders should stay in one straight line.
• Hold the position for 30 seconds, then gradually increase the duration.

Exercise No. 3: cat pose

Here’s a more dynamic exercise, inspired by yoga. Don’t be fooled by how it looks: it really does work the lower abs, because it strengthens both the lower back and the abdominal area.

• Start on all fours, arms straight and hands firmly on the floor, wrists under shoulders, knees under hips.
• As you inhale, arch your back. Your belly drops toward the floor, while your glutes and gaze lift upward.
• As you exhale, round your back, drawing your navel in and lowering your head toward your chest.
• Repeat the movement in time with your breath for one minute.

Exercise No. 4: locust pose

Here’s a yoga pose that the fitness world likes to nickname ‘superman’. And for good reason! It does look a bit like a superhero flying through the air. But what interests us here is how it works the lower abs, since it’s well suited to core stability work.

• Start lying on your stomach, forehead on the floor, arms and legs relaxed.
• As you exhale, tighten your glutes and lift your head (without straining your neck), legs, arms, and upper chest so they come off the floor. Your pelvis, belly, and lower ribs stay in contact with the floor and support your body weight.
• Normally, the arms are stretched back, shoulder blades drawn into the back. But you can also extend them in front of you to make the exercise easier.
• Hold the pose for 30 seconds, then longer as you improve, and gently release.
• Repeat 2-3 times.

Exercise No. 5: the bridge

Another great classic of fitness routines, the bridge also works the lower abs. On top of that, it strengthens the glutes, since it requires tension through the glute area.

• Start on the floor, lying on your back, shoulders firmly planted, knees bent, feet hip-width apart.
• As you inhale, lift your pelvis off the floor. The lifting action comes from engaging your abs, thighs, and glutes. Your shoulders stay on the floor.
• Hold the position for a few moments, then lower back down.
• Do 2-3 sets of 10.
• You can make the exercise more challenging by extending one leg (then the other) as you lift (single-leg bridge).

Exercise No. 6: boat pose

Yes girls, the core is really starting to burn… But the routine isn’t over yet. To work the lower belly, you need a little intensity. And that’s exactly what boat pose delivers.

• Sit on the floor, legs together and extended, hands on the ground.
• Draw your knees towards your chest and find the right balance on your sitting bones.
• Lift your knees and slide your arms under your thighs, engaging your abs and pelvic floor.
• Stretch your hands out in front of you, parallel to the floor, and extend your legs with your toes pointing upwards.
• Hold the pose for a few seconds while keeping your muscles engaged, without tensing up (breathe!).
• Return to the starting position without jerking the movement (keep the core engaged).
• Repeat 3 times.

Exercise No. 7: scissors

The scissors exercise also works the lower belly. But be careful: you shouldn’t do it just any old way, otherwise you’ll work the rectus abdominis rather than the transverse muscle.

• Start lying down, legs extended.
• Place your hands on either side of your head and, without putting pressure on your neck, lift your head slightly.
• Bend your legs and raise them slightly toward your chest.
• Extend one leg, then the other, into the air without lifting your lower back off the floor. They should be perpendicular to the floor, making a right angle with your back.
• Begin small flutter kicks with your legs (around 20), while engaging your lower abs.
• Once the set is done, bend your legs again, lower your head back to the floor, and then your feet.
• Consider 2-3 sets of 20 kicks in your workout routine.

Exercise No. 8: bird-dog pose

Back to yoga with this core-strengthening pose, which requires balance and therefore works the deep abdominal muscles.

• Start on all fours, back straight, hands under shoulders, knees under hips.
• As you inhale, extend your right arm in front of you and your left leg behind you. Your extended arm and leg should be aligned with your back and head, forming one straight line.
• Hold the pose for 15 seconds, then return to the starting position.
• Repeat the movement, switching arm and leg.
• You can do bird-dog pose 2-3 times as part of your routine.

Exercise No. 9: plank twist

A more active variation on the traditional plank that works the abs (transverse and obliques). It also works the arms and shoulders, since they’re engaged throughout!

• Start in a classic plank position, legs and arms extended.
• Bend your right knee and, as you draw it toward your chest, bring it across to the left. You can slightly pivot your left leg to make the movement easier.
• Bring your right leg back to the starting position and do the same movement with your left leg.
• Do 2-3 sets of 10.

Exercise No. 10: the ‘hundred’

Let’s finish this transverse-focused session with a Pilates exercise. Don’t be fooled: it’s a tough one!

• Lie on the floor, arms by your sides and legs extended.
• Bend your knees and lift them to around 45°, aligned with your hips (tabletop position). Lift your upper body without raising your back off the floor.
• Engage your abs and, with your arms extended, perform small pulses, inhaling deeply through your nose and exhaling through your mouth. The goal is to reach 100 pulses.
• The effort should be felt in your stomach, not your lower back.
• Finally, gently lower your torso and shoulders back to the floor, then your legs.

Lower abs workout for women: how to structure your session

There’s no need to do all 10 exercises in one go right from the start. Pick a few, mixing breathing work, core exercises and yoga poses, then build up your session as you practise. For both the plank and locust pose, start by holding for 30 seconds and gradually increase the time.

If a pose feels too difficult, begin with its easier version – for example, locust pose with your arms stretched out in front of you. Away from your workouts, you can also look after the skin on your stomach with a firming cream.

Frequently asked questions

How do I work my lower abs?

You can pick from the 10 exercises in this selection: the stomach vacuum for breathing work, the plank and plank twist for core strength, the bridge, boat pose or scissors, and yoga poses such as cat pose or bird-dog. Follow each step as described and focus on good form.

How can I get a flatter lower stomach?

The exercises in this selection work your core through breathing, stability and balance. Do them regularly, as part of an overall lifestyle that combines a balanced diet with a variety of physical activity.

How can I strengthen my lower abs without doing crunches?

The classic plank, cat pose and the bridge are easy ways to get started. For the plank, hold for 30 seconds at first, then gradually increase the time. The stomach vacuum takes a little more practice to master: take your time and follow each step.

Can I do these exercises after pregnancy or if I have back pain?

In these situations, check with your GP or another medical professional first. They can tell you which exercises in this selection are suitable for you, and when you can start doing them.

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Useful categories: Slimming the Belly, Slimming Exercises.