Abs and Core Workouts, Home Workouts
Lower abs bodyweight workout

The Best 8-Minute Lower Abs Bodyweight Workout

You have to train your lower abs if you want six pack abs. Unfortunately, most ab exercises target your upper abs. In fact, almost all crunch variations activate the upper abs more than the lower abs.

Today’s workout will allow you to build your lower ab muscles. If you have a low body fat percentage, you should start seeing your abs within a few weeks.

As I’ve said before, ab workouts won’t help you lose belly fat. First, use these strategies to lose the excess belly fat.

With that said this lower abs workout has unique and effective exercises such as jackknife and lying leg thrusts. Read the notes below the video to learn how to perform each exercise properly.

8-Minute Lower Abs Bodyweight Workout

If you want to build lower abs, add this abs workout to your routine #lower #abs #bodyweight #workout #flabfix

Here’s a breakdown of the lower abs bodyweight workout:

2 Rounds of…

Jackknife – 30 Seconds

Ab Roll Ups – 30 Seconds

Rest 15 Seconds

Frog Crunches – 30 Seconds

Leg Lifts – 30 Seconds

Rest 15 Seconds

Lying Leg Thrusts – 30 Seconds

Bicycle Crunches – 30 Seconds


Jackknife is one of the few exercises that activate the upper and lower abs. Note that doing this exercise too fast can reduce ab activation. Control your arm and leg movement and remember to squeeze your ab muscles every time you crunch in.

How to do Jackknife

Ab Roll Ups

This exercise may be a bit challenging if you have a weak core but it’s worth it. It will build your abs and tighten your midsection.

Ask someone to press your knees down if they’re bending as you lift your torso.

How to do ab roll ups

Frog Crunches

I love this exercise because it’s simple and effective. After a few reps, you’ll notice your lower abs getting tighter.

Avoid resting your feet on the floor after each rep as that will make the exercise less effective.

How to do frog crunches

Leg Lifts

Many of us have done this exercise at some point. But it doesn’t work well for some because it strains the lower back. The good news is placing your hands under the butt reduces the pressure on your lower back.

How to do Leg Lifts

Lying Leg Thrusts

Lying leg thrusts is my favorite lower abs exercise. When doing this exercise, raise your hips as high as possible.

You should also keep your feet straight throughout. Bending your knees as you lower your hips makes the exercise less effective.

How to do Lying Leg Thrusts

Bicycle Crunches

You should be able to perform bicycle crunches properly if you’ve been doing my workouts. I encourage people to do this exercise because it activates the front abs and oblique muscles.

How to do bicycle crunches

Doing ab workouts alone won’t help you get a flat stomach or ripped abs. You need to take advantage of full body workouts because they burn more calories and boost metabolism.

Well, I have the perfect full body routine. This routine can transform your body in as little as 4 weeks if you stay consistent.

Get your full body routine.

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