Lower Ab Workout

What are V-ups? | What Muscles Do They Work? | The Exercise | The Benefits | Different Variations of V-ups 

Follow along as Pat Chadwick shows you a 10-minute lower ab workout that targets that stubborn lower part of your belly. This routine will contribute to shredding belly fat, using different unique positions. If you do this consistently you will see a noticeable change in your ab definition and core strength. There will be 10 exercises in total, and you will work for 45 seconds, followed by a 10-second rest. Rest when you need to - just don’t give up!

Research suggests that having a strong core is highly beneficial, it can keep your body in ideal postures to offload the joints and advance ease of movement. It can also, prevent back pains, hinder overuse injuries and give you ab lines (if you lose that fat through healthy diet!).

What Muscles are Worked by this Ab and Core Workout?

This workout routine primarily targets the lower abs,  which includes the rectus abdominis, internal and external obliques, transverse abdominis. You will predominantly be performing movements that require you to draw your knees in towards your torso to activate the lower abs.

What Level is this Ab Workout?

This ab workout routine is for all fitness levels. The exercises included in this workout are beginner's level exercises that do not require any equipment, and it will sure give you a burn in the lower abs region.  You will work for 45 seconds, followed by resting for 15 seconds. Take the rest if needed - just make sure that you don't give up!

Mountain Climbers

1. Begin in a push-up position with your feet together and legs extended. Your hands are shoulder-width apart, and shoulders are stacked on top of your wrists. Engage your glutes and core to keep your body rigid and in a straight line.
2. Draw your right knee towards your chest whilst keeping your left leg straight.
3. Switch legs by pulling your right knee out whilst simultaneously bringing your left knee in. Keep your hips down
4. Repeat this switching tempo for 45 seconds and alternate inhaling and exhaling with each leg switch. We have extensively covered different variations of this exercise, find out here in this mountain climbers tutorial.

Hollow Body Hold

1. Lie on your back with your arms extended over your head. Your legs are straight and your feet are together. Press your lower back flat into the ground by engaging your glutes and core. If this is not possible, you can also place your palms underneath your butt to help push your lower back down.
2. Raise your legs 6 inches above the ground whilst keeping your core tight and your legs as straight as possible. 
3. Hold this position for 45 seconds. Rest when you need to!

Cross Mountain Climber

1. Start in a push-up position with your hands underneath your shoulders at shoulder-width apart. Your core is tight, your head in a neutral position, and your body in a straight line from head to feet.
2. Draw your right knee in towards your chest followed by twisting it towards the opposite elbow (right knee to left elbow). Brace your core and return the right leg to the starting position.
3. Draw your left knee in towards your chest followed by twisting it towards the opposite elbow (left knee to right elbow). Brace your core and return the right leg to the starting position.
4. Repeat this alternating movement for 45 seconds. Make sure to keep a steady breathing pattern, inhaling, and exhaling with every twist.

Flutter Kicks

1. Lie on your back with your legs extended, feet together, and hands underneath your butt. Squeeze your core and glutes to push your lower back flat into the ground.
2. Raise your legs approximately 6 inches off the ground and keep them straight. 
3. Raise your right leg 4 inches higher whilst lowering your left leg 4 inches lower. Perform the same movement on the opposite leg.
4. Repeat this alternating movement for 45 seconds. Make sure to regulate your breathing throughout this exercise.

Plank Crunches

1. Begin in a low plank position with your elbows under your shoulders, hands flat on the floor or clenched into a first. Keep your legs together and core tight. 
2. Exhale as you push your hips back to form an inverted V-shape between your torso and your legs. Tuck your ears in between your shoulders.
3. Inhale as you gradually return to the starting position. Squeeze your core and your glutes.
4. Repeat this movement for 45 seconds.

Reverse Crunches

1. Lie on your back with your knees bent and feet flat on the floor. You can place your arms down by your sides, or place your hands underneath your butt.
2. Exhale as you engage your core and draw your knees in towards your chest until your butt lifts off the ground. Keep your feet together and knees bent at approximately 90 degrees throughout this movement.
3. Inhale as your feet down until they reach they are 2 inches above the ground.
4. Repeat this movement for 45 seconds. Find out about the benefits of this exercise along with 3 other variations in this reverse crunches tutorial.

Hollow Body Pulses

1. Lie on your back with your legs extended and feet together. You can place your hands flat by your sides or place them underneath your butt. Make sure that your lower back is flat on the ground.
2. Keeping your legs together and toes pointed, you will raise your legs up 6 inches off the ground.
3. Create a pulsing tempo by dropping your feet approximately 3 inches down, followed by raising them 3 inches up.
4. Repeat this movement for 45 seconds.

In and Out

1. Begin in a seated position with your knees bent, feet on the ground, and hands press down on the floor by your sides. Keep your torso upright and lean back slightly. 
2. Exhale as you extend your legs outwards whilst contracting your abs and hip flexors. Keep your spine straight. This is the “Out” position.
3. Inhale as you draw your knees in towards your chest, keeping your torso as straight as possible. This is the “in” position. 
4. Repeat this in and out movement for 45 seconds.

Hollow Body Circles

1. Lie flat on your back and engage your abs by pulling the belly button towards the fround. Your legs should be fully extended with toes pointed and your arms are by your sides or underneath your butt.
2. Slowly raise your legs 6 inches from the ground, keeping your toes pointed, you will create a circular motion with your feet in a clockwise rotation. Make your that your lower back is flat on the ground
3. Repeat this movement for 22 seconds, followed by switching to rotating an anti-clockwise rotation for 23 seconds.

Long Flutter Kicks

1. Lie on your back with your hands pressed down by your sides, legs extended, and feet together. Brace your core and glutes to push your lower back flat into the ground.
2. Slowly raise your legs 6 inches above the ground, followed by raising your right leg up until your right foot is stacked on top of your right hip.
3. Lower your right leg back to the starting position followed by repeating this on the opposite leg.
4. Repeat this movement for 45 seconds.

Thanks for following today's workout, I truly hope you found value in this and become a better version of yourself. To build incredible core muscle, don't forget to target different angles within the mid-section. I recommend reading my guide to targeting the obliques in this plank tutorial, along with your upper abs in this V-Ups tutorial, to get complete and symmetrical abdominal muscles.  And, as always with Gymless, you never need a gym membership to follow these workouts.

About the Author

My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.