Lower Ab Exercises for Women

Lower ab exercises for women are extremely important. They help to tone and strengthen the lower abdominals or tummy area, helping to pull them in tight. Additionally, everyone loves to show off a toned stomach, so the more lower ab exercises for women you do, the better!

Here are a selection of lower ab exercises you can do, either in the gym or at home. All you need is a mat, or a towel to lay on. 

Leg Raises

With this exercise you are going to focus on the lowest part of your abdominals. Laying on your back on a mat, raise both of your legs, with your knees above your hips, arms down by your sides (image 1). Now, think of your upper body as being strapped to the floor. When your knees are raised up above your hips, your muscles will be firing. 

lower ab exercises for women
lower ab exercises for women - image 1

Lower one foot out straight and then down, and then lift it up to join the other one. Lower out straight and lift the other leg back to its original position again (image 2). 

lower ab exercises for women
lower ab exercises for women - image 2

Now, if you think your lower back is raising up off the floor as you do this movement, your options are to place your hands underneath your butt, but make them into triangle (image 3), with thumbs and forefingers touching as they are rested on the floor. Then lower and lift your legs alternately once again.

lower ab exercises for women
lower ab exercises for women - place hands in a triangle for support - image 3

To make this exercise a little harder, lower both legs at the same time, and raise up, and lower together.

This movement is targeting the lowest part of your core.

Knee Outs

Laying down again on your mat, bring your knees into your chest, heels together and you knees wide, fingertips at the side of your head, lift your head off the floor and inhale (image 1).

knee outs
knee outs - image 1

Exhale as you press your legs away, squeeze your knees. Inhale as you bring your legs in and exhale as you press them away from you.

knee outs
knee outs - image 2

This will really target the lowest part of your abdominal area.

Circles on the Ceiling

For this exercise again, you want to be on your back on your mat, raise both legs, toes pointing to the ceiling, and then lower one leg down half way. Then, with the leg which is straight up, draw an imaginary circle on the ceiling. This will target all the abdominals in the middle.

circles on the ceiling
circles on the ceiling

Then reverse your circle the other way around. If you want, you can lift your upper body up off the floor and cross your arms over your chest. Then switch over to the other leg and draw a circle on the ceiling again but with your other leg this time. Remember to reverse the circle each time as well.

This is a really challenging move and targets the lowest part of the abdominals.

Leg and Arm Lower and Lift

Laying on your back on your mat, raise and lower your arms and legs simultaneously, ie. as you lower your legs down to the floor, your arms should be stretched out above your head, and then all four limbs are raised up above your body at the same time.

arms and legs lift
arms and legs lift
arms and legs lower
arms and legs lower

Just the lowering and lifting of the arms and legs is a fantastic movement, but if you don’t like lowering your arms over your head you can touch your temples with your fingertips and just work on the legs. You can even incorporate a reverse curl into this movement if you so wish to make it a little harder.

This set of lower ab exercises for women targets the lower part of the core, you can pick and choose a couple at a time or for a really hard abs workout, do all four. Try to do three sets of  10 -12 repetitions of these lower ab exercises for women each workout.