7-Minute Lower Abs Workout (No Repeat, No Equipment)

Hi, I'm Lindsay Baumgrand of Nourish Move Love, and this is your 7 minute lower ab workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, we have a quick and dirty seven minute ab workout, and it's all about the lower abs today. A common request we get. So we're going to show it to you. It's all from the mat, no repeats and and no equipment. Love it. So you can just do this with your body weight. You can do it absolutely anywhere. We have seven lower ab exercises for you. You're going to do it for 40 seconds on, followed by 20 seconds of rest and transition. And you're only going to do each exercise once. There's no repeats. You can add this onto any workout. And we're just going to start right on the mat. Let's do it. Let's go. So we're going to go belly down. We're going to get planks out of the way right away. You had seven moves and you only got a plank once. And then we flip over to our backside. But before we do our first exercise, I want to get you set up for a really good plank. Like, I feel like that's an a missed opportunity if we don't. So go ahead. And I want you to start right here. You're on your forearms, your palms are facing the ground. Your slightly chest is slightly lifted right from here. You're going to squeeze your legs together. Like, squeeze your inner thighs together. Do you feel your core instantly fire up? Now you're going to think about pulling your elbows towards your toes. Like, pull your elbows towards your toes. Oh, it's all firing up now. Right now you're going to squeeze your glutes and lift the hips. So right here, my knees are still on the ground. You feel everything fired up already. Keep those elbows pulled down towards the toes. Now tuck your toes off, lift your knees, and you are in a very active, active plank. All right, you got 40 seconds here. We're going to go alternating knee drops in three, two. Let's go. So I'm going to alternate my knee drops. Just dropping a knee towards the mat. You're going to feel those low abs turn on with each knee bent. Rachel's going to do the exact opposite. She's going to have both knees on the mat and she's going to go alternating knee lifts. So a little bit slightly var verified to take A little bit of tension off the core, but still very active for right here. So Rachel's going to have your modifications today. Take it at your pace. All right, you guys, knee drops. 20 seconds left. You feel that fire? It is there right away in exercise one. Get after it. And we are on your backside for the next four. No, next what? What? Seven minus five, six moves. Math was never my strong suit, but you're here for 5, 4, 3, 2, and 1. Nice work. Take it over to your back side. That was a very active plank. There's such a difference. Makes a difference. It does. You can have a plank where you go through the motions, or you can have a really fiery plank. All right, we go to the butter. Dead bug. Good old dead bug. Good old dead bug. Good love dead bug. Opposite arm and legs extend. Opposite arm and legs extend. We're there in three, two. Let's go. So Rachel's gonna keep that knee bent. Or, like, you could shorten the lever, or you can make that lever longer. The longer the lever, the more challenging it is. Right. Opposite arm and leg extend away from the body. The farther the knee is from the chest, the harder it is. So the more I bring my knee in, you feel how that instantly takes tension off the core. The farther my knees stay away from my body hold. Those low abs are so much more engaged. So you decide how much fire you want to add to each of these moves. But if you take those knees just a little bit farther away from your chest, you're going to really feel those low abs really turn on. Nice work. 10 seconds here, guys. 10 seconds here. Stay in it. Nice. Final five, four, three, two, and one. Nice work. We hit the butterfly crunch, so soles of the feet are going to come to touch. Going to take my hands behind my head. Rachel's going to do just the legs. I'm going to do legs and neck and shoulders. Come up into a crunch down butterfly crunch. All right, that's where we're going to go in 10 seconds. Take a nice big inhale. Nice big exhale. You're going to exhale as you crunch. Inhale as you lower. In three, two. Let's go. Exhale, crunch, inhale, lower. Exhale, crunch. Inhale, lower. Nice. Going to this butterfly or soles of the feet touching is really just going to open up those hips and target those lower abs. Again, we're specifically trying to target the lower abs here. My fingertips are just gently resting on my head. I'm not pulling my neck up. Right. It's a gentle lift. Lower with Control. Gentle lift. Lower with control. Nice work, guys. Stay in it. Lift, lower abs for 10. 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. And recover. Nice work, you guys. Rest it out. All right, we're gonna go into some alternating leg lowers with a hip lift. So you can have your hands here at your side. Legs can come up longer. The lever again. Harder it is. We're gonna lower one leg, Little hip lift off the ground. Lower the other leg. Little hip lift off the ground. Rachel's gonna do a little knee tuck towards her face. Three, two. Let's go. Lower the right leg. Lift the heels to the sky. You really want to challenge yourself for this move. Try putting, like, a towel on your feet and not letting that towel fall off as you do that hip lift. Really isolating those lower abs. Nice work, guys. Slow and controlled lift. Nice. Lower one leg at a time, then lift the heels to the heavens. Lower. Lift the heels to the heavens. There you go. Nice work. Staying at 10 seconds here. Really starting to feel those lower abs. Fire up here. Nice. Final five, four, three, two, and lift. Nice work. Rest and recover. All right, we are going into leg lowers with scissors. Those scissors are in, out, in, out. I'm gonna go down on a four. Count down. Two, three, four. Back up, two, three, four. Okay, Rachel's gonna keep it nice and high. Nice and high. We go in three, two. Let's go down. Two, three, four. Take it up. Two, three, four. You want to keep constant tension on those low abs. Holy stinking bananas. I feel it. We should have called this low abs and inner thighs. You feel those inner thighs? Nice. Take it up 2, 3, 4. Take it down, 2, 3, 4. Take it up 2. 10 seconds. 10 seconds. Holy bananas. It burns. Stay in it. Yes, you can take it up. 2, 3, 4. Oh, pull those knees to the chest. That is a tough one. A tough move. We're gonna bring it up to a seated position. You have two moves left, you guys. Two moves left. All right, we're going into a seated bicycle. So you're going to sit up nice and tall. Opposite knee, opposite elbow. Crunch and crunch. Seated bicycles. That's where we gonna feel those hip flexors. Turn on two and three, two. Let's go. Knee to elbow. Knee to elbow. Knee to elbow. Knee to elbow. You could always do these bicycles. Rachel's gonna stay seated. I'm gonna take it down. You could always go here, here, here, here. I'm gonna go here. Rachel's gonna go seated. Nice work, team. Awesome job. 20 seconds down. 20 to go. Crunch, crunch. Think knee to elbow. Knee to elbow. Yes, you can. Let's go. Keep pushing. You're almost there. Move. 6 of 7 right here. Final 10, 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2, 1. I'm feeling it, Rachel. All right, we're all going to come up to a seated position for the final move. A seated bendix and ab tuck. Fingertips are going to face my butt. I'm just gently going to rest back here into my hands. Both legs are going to go long. I'm going to bend, extend and switch. Pull it in and switch. Pull in and switch. That's your final move. Pull that right knee in. In three, two. Let's go. Sit back. Pull and push. Pull and push. You could add a little up and back. Up and back. Lift that chest. Lower. Lift and lower. Nice work, guys. Move. Seven of seven right here. Do you feel those abs rage? These moves? Just stack this build. The burn just builds, you know the burn does build. Holy bananas. 20 seconds left. Yes, you can lift. Let's go. Really hitting those lower abs right here. You got it. Stay in it. What would it look like If I said 10 more seconds? Yes, you can. Yes, you can. Right here. Come on. Finish strong for 5, 4, 3, 2, and 1. That was a spicy one. And I think I would do our hip mobility workout after this. Like, my hips even felt that. So a good hip mobility stretch. It sounds awesome. Nice work. Way to go. Nice work. We'll see you back on the mat for another workout soon. Nice work knocking out that ab workout. If you loved it, hit subscribe to our YouTube channel. And if you felt that in your hips like I did, you got to check out this hip mobility routine. It is so good. And I got a seven day ab challenge you can check out right here. Have a great day.