Lower abdominal fat is hard to get rid of. However, doing exercises for lower abs can help you get rid of the belly fat.
Lower belly fat can have many causes. Poor lifestyle, genetics, age, and a desk job are factors to consider. Unfortunately, lower belly fat causes high blood pressure, insulin resistance, and heart disease, according to Harvard Health.
That’s why it’s time to shed those extra pounds and work toward a slimmer waist and flatter stomach. Read on to learn the 10 effective 15-minute lower abs workouts you can do to shed lower belly fat and get a toned and strong core. Scroll down!
Perform each exercise for 30 seconds, with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.
1. Heel tap
To do this exercise:
- 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.
2. Mountain climber
To do this exercise:
- 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.
Read: 10 Waist Training Exercises to Make You Slim and Trim
3. Scissor
To do this exercise:
- 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.
4. Slider pike
To do this exercise:
- Grab some sliders, coasters, or towels to put under your feet.
- Start in 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.
Note: To make this move easier, do sliding mountain climbers, moving 1 leg forward at a time.
Also: A single exercise to deflate a bloated belly in 15 minutes
5. Straight leg raise
To do this exercise:
- 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.
6. Cross body climber
To do this exercise:
- Start in 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.
Also read: 12 Quad Exercises That Melt Away Fat and Shape Your Thighs in a Month
7. Slider knee tuck
To do this exercise:
- Grab some sliders, coasters, or towels to put under your feet.
- Start in 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.
8. Rolling plank
To do this exercise:
- Start in 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 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.
Read: 6 Floor Exercises to Burn Calories & Shrink Belly Fat Fast, Trainer Says
9. Roll up
To do this exercise:
- 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.
10. Jackknife
To do this exercise:
- 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.
Keep reading: 3 Simple Exercises That Sculpt Your Legs and Abs in Just Two Minutes
