The distended belly, muffin top, baby pooch, mummy tummy … whatever you want to call it … can be eliminated! A lot of time this area is stubborn because we don’t exercise or we don’t do the proper exercises.
No matter how many crunches and planks some of us do, that six pack remains hidden in the back of the fridge (which means behind a layer of fat). If that’s your goal and it’s not happening, it may be due to the way you’re training.
To eliminate the guesswork in hitting those specific muscles, we asked Butler to share the most effective lower ab exercises. Just don’t blame us if it hurts to laugh the day after this routine. Perform each exercise for 30 seconds, with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.
Heel tap:
How to:
- Lie faceup with your arms to your sides and hands against the floor.
- Bend your knees, keeping your calves parallel to the floor.
- Slowly lower your flexed feet forward until your heels barely touch the floor.
- Squeeze your abs to help raise your feet back up to the starting position.
- Continue to repeat for 30 seconds.
Related article: What Is The Most Rewarding Workout For Targeting Abs? 5 Moves At Home Will Achieve This!
Mountain climber:
How to:
- Start in a high plank position with your body straight and your hips level.
- Lift your right foot and draw your right knee toward your chest in between your hands. Keep your core tight and try not to hike your hips.
- As you return your right leg to plank, lift your left foot and draw your left knee to your chest between your hands.
- Continue to alternate legs as quickly as possible for 30 seconds.
Related article: How Long Do I Need To Build Abs? 7 Minutes A Day Should Do The Trick!
Scissor:
How to:
- Lie faceup with your hands behind your head and your head and your shoulders lifted off the floor.
- Using your abs, lift your legs slightly off the floor and scissor kick with one leg up and one leg down.
- Alternate your legs for 30 seconds.
- Don’t strain your neck or jut your chin forward.
Related article: How Do I Turn My Lower Flab Into Lower Abs? Use These 8 Moves And Start Slimming & Defining Today
Slider pike:
How to:
- Grab some sliders, coasters, or towels to put under your feet.
- Start in a high plank position with both feet on the sliders.
- Squeeze your low abs and pull your feet in toward your hands, lifting your hips up toward the ceiling into a pike position.
- Slowly push your feet out to lower your back into the starting position.
- Repeat for 30 seconds.
Related article: Can You Get Abs By Doing Yoga? Definitely Especially If You Want Tighter Stronger Abs
Straight leg raise:
How to:
- Lie faceup with your arms to your sides and hands against the floor.
- Brace your core and lift your straight legs slowly off the floor, bringing them to 90 degrees.
- Slowly lower your legs back to the floor.
- Repeat for 30 seconds.
Related article: Get High-Intensity Sculpting From Abs To Calves With This Genius Workout Upgrade
Cross body climber:
How to:
- Start in a high plank position with your body straight, your hips level, and your core braced.
- Lift your right leg and draw your right knee in toward your left elbow.
- As you return your right leg to plank, lift your left leg and draw your left knee toward your right elbow.
- Continue to alternate legs for 30 seconds.
Related article: Fancy A Challenge? Try These Dynamic Moves & Put Your Abs To The Test
Slider knee tuck:
How to:
- Grab some sliders, coasters, or towels to put under your feet.
- Start in a high plank position with both feet on the sliders.
- Brace your core and pull both feet in toward your chest. Avoid hunching your shoulders or allowing your upper body to lean forward too much.
- Push your feet back to return to the starting position.
- Repeat as many times as you can in 30 seconds.
Related article: Here’s A Super-Efficient Way To Train Your Abs & Butt In 10 Minutes
Rolling plank:
How to:
- Start in a low plank position propped up on your forearms.
- Hold for 10 seconds.
- Roll onto your right elbow, stacking your feet.
- Hold side plank for 10 seconds, engaging your obliques.
- Roll back through the center and onto your left elbow, stacking your feet.
- Hold for 10 seconds.
- Continue to alternate, keeping your core engaged and not letting your hips drop, for 30 seconds.
Related article: What Piece Of Equipment Builds The Best Set Of Abs? Follow This Workout To Find Out!
Roll up:
How to:
- Lie faceup with your legs extended, knees together, feet flexed, and arms straight overhead.
- Take a big inhale.
- As you exhale, lift your arms up and forward and use your abs to slowly roll up to a sitting position.
- Drawing your abs in, slowly lower back to the starting position.
- Repeat as many times as you can in 30 seconds.
Related article: Can I Achieve A Rockin’ Set Of Abs In As Little As Four Weeks? Yes, These 6 Moves Target Abs!
Jackknife:
How to:
- Lie faceup with your legs extended, feet together, and arms raised straight overhead. Inhale.
- As you exhale, squeeze your abs and raise your right arm and left leg, touching your hand to your foot.
- Inhale and slowly lower back to the starting position.
- Repeat for 15 seconds.
- Repeat on the opposite side for 15 seconds.