Looking for a lower abs workout for beginners that actually works? You’re in the right place.
Maybe you’ve been doing endless crunches but still can’t see that lower abdomen definition. Or you’re tired of ab workout routines that need equipment you don’t have.
This 10-minute easy abs workout gives you the best lower ab exercises to build toned abs and that v-line—right from your living room.
In this guide, we’ll cover 10 moves that target your lower abs and obliques for a complete side abs workout for beginners. Whether you need a lower ab workout for beginners or want to mix up your current routine, just grab a mat and let’s go!
Leg Drop & Knee Tuck
Right off the bat, we’re hitting those lower abs hard. You’ll hold a crunch the whole time while your legs do the work—it sounds simple, but trust me, you’ll feel it.
How to perform:
- Lay down on your back with your legs straight up.
- Press your lower back into the floor and hold a crunch position.
- Drop your legs down to about 45 degrees.
- Bring your legs in towards your chest, then extend them back up to the starting position.
- Maintain the crunch position and keep your low back pressed to the floor the entire time.
Seated Bicycle Leg Tucks
For this one, you’ll prop yourself up on your elbows and move your legs like you’re pedaling a bike. Keep your chest lifted and feet off the floor the entire time.
How to perform:
- Come up to rest on your elbows.
- Keep your chest lifted throughout the movement.
- Bring one leg in at a time, moving like bicycle legs.
- Ensure your feet do not touch the floor.
Crunch Kicks
This move keeps constant tension on your lower abs. The trick is staying lifted in your chest—if you drop down, you lose that core engagement we’re going for.
How to perform:
- Start on your back with your legs bent at 90 degrees.
- Keep your chest lifted and your back straight and strong; do not drop down.
- Extend your legs out straight and hold momentarily.
- Bring them back in nicely and simply.
Reverse Crunches
You can do these with bent or straight legs, whatever feels better for you. The key is thinking about lifting your bum to the sky, not over your head—that’s what really targets those low abs.
How to perform:
- Lay on your back (you can perform this with legs bent or straight).
- If legs are bent: Place feet flat on the floor, press your low back down, then lift your hips for a crunch before dropping them.
- If legs are straight: Support your low back with your hands, extend the legs while keeping the low back pressed, then bring them in and extend again.
- Think about sending your bum to the sky rather than over your head to ensure you lift with the low abs.
Seated Elbow-to-Knee Crunches
Sit back with a straight spine and twist that upper body. Make sure you’re meeting your elbow and knee in the center, and don’t sit all the way up or you’ll lose the tension on those lower abs.
How to perform:
- Sit up with your feet in front of you and a slight bend in the knees.
- Sit back while ensuring your back remains nice and straight.
- Place your fingertips to your ears.
- Perform a crunch by bringing your elbow to the opposite knee, meeting in the center.
- Return to the position where you feel tension on the low abs (do not sit fully up).
- Make sure you are twisting with your upper body.
High Plank Toe Taps
This one takes a bit of coordination, but it’s worth it. Think of your lower abs as the top of a triangle when you reach up—that mental cue really helps you engage the right muscles.
How to perform:
- Start in a high plank position.
- Reach your opposite fingertips towards your opposite toes (e.g., right fingertips to left foot).
- Come back down into a straight line plank each time.
- Lead with your lower abs when you come up, thinking of them as the top of a triangle.
Side Lying Leg Crunch (First Side)
Lay on your side and lift that top leg for a crunch, then bring it forward. You’re working your obliques here, but when you bring the leg to the front, you should already feel it in those low abs.
How to perform:
- Lay on your right side.
- Lift your left leg up to crunch, then lower it back down.
- Crunch again, this time bringing the leg up in front of you, then return to center.
- Alternate between the vertical lift and the front kick.
Side Lying Leg Crunch (Second Side)
Don’t forget the other side! Keep those hips stacked and straight—if they sink back, you won’t get the same benefit from the exercise.
How to perform:
- Flip over to lay on your other side.
- Perform the same movement: lift the leg up for a crunch, lower it, then bring it up to the front for a crunch.
- Do not let your hips sink back; stay straight up on your hips.
Plank Knee Tucks
Hold a high plank and bring your knees into your chest. You can tap your toes down if you need to, but whatever you do, keep that booty from poking up in the air.
How to perform:
- Hold a high plank position.
- Bring your knees into your chest.
- Keep your body flat and low; do not let your booty poke up in the air.
- Bring your knees in as close as you can (you can tap your toe to the floor or keep it lifted).
Scissor Kicks with Twist
We’re finishing with scissor kicks, and if you want to dial up the intensity, add that elbow twist. If it’s too much, just bend your knees and tap them down—but keep that low back pressed to the floor no matter what.
How to perform:
- Lay on your back with your low back pressed to the floor.
- Perform scissor kicks with your legs.
- Add a twist with your elbows to increase the difficulty.
- Alternatively, bend your knees and tap them down to the floor if needed, but ensure the low back stays suppressed to the floor.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
