13 Quick LOWER ABS WORKOUT at Home (10-Minute Routine)

You know that moment when you’re halfway through a set of leg raises and realize your hip flexors are doing all the work?

Yeah, that’s the number one mistake I see beginners make with lower ab moves.

The fix is simple: keep your lower back pressed flat into the floor on every single rep.

Today’s lower abs workout at home puts that cue to work across 13 beginner-friendly moves in just 10 minutes.

Ever notice how the simplest-looking moves tend to be the sneakiest?

That’s exactly what’s happening here, because walking your feet out is easy until you realize your lower back has to stay pinned to the floor the whole time.

So take it slow, since control is what turns this lower abs workout at home into an actual burner.

With your core already awake, it’s time to bring your legs into tabletop and start dropping one heel at a time.

Your resting leg might feel like it’s getting a break, though your lower abdomen is quietly doing all the heavy lifting to keep your back flat.

Move slow and deliberate, and you’ll feel it kick in almost right away.

Ready to double the challenge?

Dropping both heels at once removes that little bit of help you had before, which means your lower abs are fully in charge of the whole movement now.

Fair warning though, this one sneaks up on you way faster than it looks.

Here’s where things get spicy, because you’re adding a long leg extension at the bottom of every drop.

That extra reach drags your lower belly into a deeper contraction, and since your lower abs are the hardest part of the core to target, this move earns its spot in any serious lower abdomen workout.

If your back starts lifting off the floor, just shorten the extension until you build more strength.

Tired of lying flat on your back? Same.

Good news is you’ll be sitting up for this one, leaning back just enough to drop the tension into your lower belly before reaching across your body to tap opposite hand to foot.

The lean-back is doing most of the work here, so whatever you do, don’t sit up straight.

Back down you go for one of the sneakier lower abs workout routines in this list.

You’ll draw big, slow circles in the air with your toes while keeping your lower back pressed into the mat, which only gets harder the bigger your circles get.

And if you need extra support, slide your hands right under your booty.

This one looks a little funky since your knees fall wide while your feet stay pressed together.

That butterfly shape is the whole point though, because it shifts the burn straight into your lower abs instead of letting your hip flexors take over like they usually do.

So don’t be surprised if you feel this one immediately, even though it barely looks like you’re moving.

Propping up on your elbows changes everything, because now your upper body has to stabilize while your legs flutter in the air.

You can keep your legs slightly bent if straight legs feel like too much, since the real goal is simply keeping your feet off the floor.

Just don’t speed up as you get tired, because slow switches hit way harder than fast ones.

Time to flip over, since no lower abs workout would be complete without a little plank action.

You’ll pull one knee at a time toward your chest while keeping your hips low and your back flat, which is way harder than it sounds once fatigue starts creeping in.

Think “booty down, knees up” and you’ll nail the form every time.

You know that feeling when a move looks simple on paper and then wrecks you halfway through?

Welcome to cocoons, where you’ll start long and hovering before crunching everything in so your fingertips meet your knees right in the middle.

It’s basically a reverse crunch and a regular crunch fused into one move, which is exactly why it burns so good.

Back into a forearm plank for a move that takes your lower abs up a notch.

As you pull one knee in, you’ll push your hips toward the ceiling in a pike motion, almost like you’re doing a crunch with your lower belly instead of your upper abs.

So focus on that lift, since that’s where all the magic happens.

You’re getting close to the finish line, so hang in there for this full-body coordination move.

You’ll pull one knee in while sweeping your arms forward at the same time, which turns a simple crunch into something your entire core has to commit to.

And since you’re switching legs every rep, your lower abs never really get a break.

You made it to the final move!

We’re wrapping up with a static hold that brings everything together, hovering your legs low while lifting your upper back slightly off the floor to keep your lower belly under constant tension.

If your back starts to lift, tuck your hands under your bum for support and just keep breathing.