The BEST Lower Ab Workout For Women (No Equipment, 10-Minute Lower Abs)

Hi, I'm Lindsey Bahmgren of Nourish Move Love, and this is your 10 minute ab workout. And it's all about those lower abs. I'm constantly asked, how do I target my lower abs? Well, this workout is for you, and it's actually specifically designed for moms who are recovering post baby, which is where I am. I'm about five months postpartum, and I'm working on recovering my core and pelvic floor strength, healing my diastasis recti. So a lot of these moves are safe and friendly for that. And I'm going to show you ways you can scale down the move or scale up the move, depending on your level, how, how far along your postpartum journey you are. So it's all about those lower abs. These are ten of my favorite moves. And it's one minute per move. It's super simple. There's no warmup, no cool down. You can add this on. Do this workout two, three, four times a week. It's a great way to work on that core strength. So let's go ahead and get started. We're gonna start on our back. All you need is yourself, your body weight, and 10 minutes. Starting on your back. Arms are at your side. We're gonna start with a breathing exercise. I'm getting you really amped up, and I'm like, here we go. You're gonna breathe. Okay, so actually, you can take your hands to your stomach. Big stomach expands. Exhale. Pull your low back to the mat. Big inhale and exhale. Pull your low back to the mat. Pull your belly in. Think about pulling your hip bones together. Big inhale. Exhale. Pull your hip bones together. Pull your hip bones together. You're turning on your low abs, your transverse abdominals. Big inhale. Exhale. Pull it in. Now hold here. Can you lift your knees up to tabletop and set them back down? Big inhale. Exhale. Pull those hip bones together. Squeeze those abs. Lift the knees up to tabletop. Set them down. We're warming up our core and learning how to turn our abs on. Specifically, our transverse abdominals, our deep abdominal muscles. Not our six pack, but our deep griddle that holds our core and pelvic floor together. You got one more right here. Set the feet down. Big inhale. Big exhale. Hold that. Core engagement. Lift those legs right up to tabletop. You're going to hold here. Move number two, alternating kick out. It's out and in, out and in. Now option A. You can keep your hands right here on your stomach, because I like to feel my abs, feel what's going on. You want to avoid that coning or that doming. So you can avoid that. If you start to feel that in your stomach, just shorten the range of motion. You can just go right here. If you want to challenge, arms can start right here at the side. If you're like, I got that, arms can go straight up overhead. That's going to challenge you a little bit. You can always kick higher, easier, straight out, lower, harder. You choose your range of motion, right? You got 20 seconds right here. If you're really rocking this move and you are ready to scale it up in advance, you can always go double leg out and in. Just make sure that low back does not pop off the mat. It stays connected to the mat. You got 10 seconds here. Single or double? Kick it out, pull it in, kick it out, pull it in. We go ballerinas in 3, 2, 1. Soles of the feet to touch like you are a ballerina. Arms go back at the side. Big inhale, exhale. Pull those hip bones together. Can you tap the floor? Lift up, tap down, lift up. Exhale. Audible exhale as you lift. Now, if you feel your low back popping off the mat, you go here to here, here to here. Or you go big range again. You want to make it harder. Those arms go straight up overhead. That's always going to make it harder than arms at the side. You want more of a challenge? I'm going to show you your levels. It's down. Slide the feet out. Pull it up. It's down. Slide out. Pull up. Trying to keep the soles of the feet connected. Take the work out of the hip flexors. Put the work into the low abs. Down, out. You got one more right here. Down, out. Pull it up. Dead bug. Arms go straight overhead. Opposite arm, opposite leg. Reach out, pull in. Again, using that breath again. This is all about range of motion. Okay? So when I first start, I was right here. That was my range of motion without my back popping off the ground, without my diastasis, recti, coning, or doming. Now I'm slowly working up to bigger range of motion, keeping those abs connected to my breath. Nice work, you guys. Awesome job. There's so many ways to scale this. You do your best. That's what you do for 60 seconds. Take the work again out of those hip flexors. Put the work into the abs. Opposite arm, opposite leg. You got it? Give me five. Stay with it. Four. Nice. Three, two, one. Right here. Kick out one leg. Put the toe of the other leg on It. I'm gonna take the opposite hand. Place Dominique, place. Pressure. Option A. You just start right here. Do you feel that pressure? Can you hold that? You can always start on the ground or start with a bent knee. You're pushing into this toe in here. Pushing in, push in. Do you feel the abs turn on? Can you kick it out? Woo. You feel those abs turn on? You can just hold here. You want to add a challenge? Other arm goes long, overhead. Right here you add a crunch. You're pushing. So I am pushing my hand into here. This doesn't look hard if you're watching, but if you are doing. Holy bananas. Do you feel that core turned on? Because I do. Oh, I feel it. If you watch my toes closely, you will see the shaking that is happening here. You got 10 seconds. This burns. Come on. Yes, you can. 5, 4, 3, 2, and 1. Bring yourself up to a seated position. You're sitting back on your sits bones. Fingertips face your butt. Right here. We're gonna start. Feet on the ground. It's out, up, down. Switch it out. Out. Lift in. Down, kick out, lift. Up, down, in. You're going to feel a little core engagement. You're going to feel those triceps again. Take the work out of the hip flexors. Bring it into the low abs. Another reminder, keep those shoulders pulled away from the ears. Now if you're like, I got this, this is easy. You can always float the feet looks like this. Take it out. Up in, down, out. Up in. I'm starting to feel my abs fatigue, so I want to focus on form. I'm keeping my feet on the ground. Down in. You got it out. Lift. Holy bananas. I feel it down. Yes, you can. Back on the ground in 3, 2, 1. Take it back to the ground. Other side. So kicking out that other leg this way. Toe goes to the knee right here. Find that guitar. Pressing into the knee with opposite hand option. Arm goes long overhead option, you can rest it on the ground option, you can pull it up. You're just pushing toe to here. That's the inner thigh. Pelvic floor connection right there. Pressing right here creates more. And you turn on your obliques. You're turning on your obliques. So you can stay here on the ground or lift it up. Just right here. Just holding this. Neck and shoulders can be on the ground. Just holding this. I feel this. Okay, we're going to add that crunch. Audible exhale right here. Audible exhale. You guys are so awesome. Audible exhale. Nice work. Stay with me. I know it burns. I feel it. I'M with you. Yes. Come on. This is move 7 of 10. Move 7 of 10. You are so stinking strong. So stinking strong right here. Come on. Stay with me for 5, 4, 3, 2, 1. Long body stretch. That feels good. That hit the upper abs and the lower abs right here. Alternating knee pulls. Pull it in, take it down. So I'm starting. This is Level one. Level one, my feet are on the ground. My neck and shoulders are on the ground. Level two, I float the legs out. You can always bring them up a little bit higher. It's gonna take some tension off that low back. Use the breath. Exhale, exhale. You wanna add Level three right there. Level three, lift the neck and shoulders. You choose your level. Level one, we're gonna show you again. This is Level one. One minute per move is a long time. You do your best. Level two, the legs float. Level three, re. Crunch it. Come on, finish. Yes, you can. You got five, four, three, two and one. We're going to go over to that amazing plank position. You've been waiting for this whole workout. I know it. Low plank. Okay. I'm on my forearms. On my forearms. Option one, modified low plank. You just hold right here. This is option one. You're working on a modified low plank. Elbows are stacked directly under shoulders. Option two, take it up to the toes. Find that low plank. Option three, slowly walk your toes in to a pike. Slowly walk your toes out. Back to plank. Walk your toes in to a pike. Oh, there's those low abs. Walk it back out. Right here. Come on, you got 30 seconds left. Walk it in. Find that pike. You go to your range of motion. Think about if I had a string attached to my hips. My butt. It would go straight up to the ceiling. Straight back down. Right here. Come on. Straight up to the ceiling. You got 10 seconds. Yes, you can. You're so stinking strong. Your option is always to hold that plank. Your option is to walk it up to that pike. You got 5, 4, 3, 2, 1. Find Tabletop, right here. The fingertips are stacked directly on your shoulders. Option A, you're gonna start on the ground. Right here. Kick out. Tap the knee. Switch out. In, down, out. Tap down. Lift, tap. This is option A. Level one, right here. Tap down, reach. Tap back, extensors and core. That's Level one. You want Level two? Come up to a bear crawl. Hold this. Hover my knees stay nice and tight to the mat. Shoulders stay stacked over wrist. Okay? Tap the knee. Tap the knee. Tap the knee. Tap the knee. Now, can you tap the toe? Tap the toe. Tap the toe. This is level three. Level three. And it's your final move. 10 minute core. You're in the final 15 seconds. What do you got? Can you try the bear crawl? Bear crawl Tap. Keep those hips square to the ground as you can. Last five, four, three, two and one. Whoo. Sit it back. Find the child's pose. Just because it feels really good. Open up those hips. Send those arms long. Tuck your chin to your chest. Take a big inhale and a big exhale. Nice work, you guys. Awesome job. That is your 10 minute core. All about the low abs. I love using this as an add on to any workout. Really great way to Target the abs. 10 minutes of core workout is hard, especially if you're recovering from baby. So you can always cut it down into 30 second intervals, then move up to 40 and then progress that full 60 second or scale it. Lots of options. I hope you love this 10 minute lower ab workout. We have another one that uses a sponge ball on the blog. Be sure to check that out. Come back more workouts at nourish. Move love.comkeepupthegood work.