Lower Ab Exercises for Women: 25 Moves to Flatten, Strengthen, and Energize Your Core

Building strong lower abs is not about how hard you train once. It’s about showing up, pushing through, and moving forward daily. Lower ab exercises for women remain one of the most challenging yet rewarding fitness goals. Many women struggle with stubborn lower belly fat, hormonal changes, and the demands of busy lives that make consistent training feel impossible. However, with the right approach explicitly designed for how women’s bodies work, achieving a stronger core is within reach.

Lower ab exercises give you endorphins. Endorphins make you happy, strong, and confident. Why do we struggle with lower ab workouts? So we can learn to push harder and build the core strength we deserve. In this article, we have curated a list of the best lower ab exercises for women that fit into your life and deliver effective results.

Understanding Your Lower Abs: What Every Woman Should Know 

Your lower abdominal muscles are more complex than they appear. The rectus abdominis is the long muscle running down the front of your stomach, and your lower abs are the bottom portion of this muscle. The transverse abdominis, the deep core muscle that wraps around your entire midsection, does most of the real work. When you strengthen your lower abdominal exercises, you’re engaging this muscle and protecting your lower back, allowing you to stand taller throughout your day.

Your lower abs respond differently from your upper abs due to hormonal fluctuations unique to women. Your menstrual cycle, pregnancy, and perimenopause all affect how your body stores fat and builds muscle. Your pelvic floor is directly connected to your core function, and most women never realize this missing piece is holding them back. When you strengthen your pelvic floor alongside your lower abdominal muscles, you build a complete foundation that supports everything.

Lower ab exercises for women aren’t a cookie-cutter plan. Whether you’re in your twenties, managing perimenopause, recovering postpartum, or rebuilding strength after years away, your body has specific needs. The exercises you choose, how often you train, and the modifications required depend on understanding your unique physiology first. The results follow when you know what’s happening in your core and respect your body’s design. Lower ab exercises become less about punishment and more about building genuine strength that transforms how you move through your day.

How to Properly Engage Your Lower Abs?

• Mind-Muscle Connection: Visualize your lower abs pulling inward and upward before you move. Mental focus activates the right muscles instead of letting your hip flexors take over.
• Pelvic Floor Engagement: Gently engage your pelvic floor like you’re stopping the flow of urine midstream. Hold that subtle tension throughout your exercise. This transforms lower ab exercises for women from mediocre to powerful.
• Breathing Technique: Exhale during the hard part of the movement and inhale as you return to the start. Never hold your breath. This keeps your core engaged and prevents lower back pressure.
• Slow Down: Speed is the enemy of activation. Perform each lower ab exercise with control, taking two seconds up and three seconds down. Momentum does the work instead of your muscles when you rush.
• Test Yourself: Lie on your back and place your fingers above your pubic bone. Engage your lower abs using the techniques above. You should feel the muscle tighten under your fingers. This feedback teaches your body what proper engagement feels like. 

25 Lower Ab Exercises for Women 

Beginner-Friendly Exercises 

1. Pelvic Tilts

Pelvic tilts are the foundation of core engagement for lower ab exercises for women. This simple move teaches your body to properly activate the deep abdominal muscles by gently tilting your pelvis backward and forward. It’s a great starting point for improving lower-ab awareness before moving on to more intense movements.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Take a breath, exhale as you draw your belly button in, and tilt your pelvis upward, flattening your lower back into the mat.
• Hold for a moment, then release to the starting position.
• Repeat 10–15 times with slow, controlled movements.

2. Dead Bug

The dead bug is one of the best lower ab exercises for women who want to build stability and strength without straining the back. It challenges your coordination and strengthens the deep core muscles supporting your spine. Consistent practice improves control and core balance.

How to do it:

• Lie on your back with your arms extended toward the ceiling and your knees bent 90 degrees above your hips.
• Engage your lower abs and press your lower back into the floor.
• Slowly lower your right arm and left leg until they hover above the ground.
• Return to the starting position and repeat on the opposite side.
• Perform 10–12 reps per side.

3. Heel Slides

Heel slides are a gentle but effective lower ab exercise for women learning to control core engagement during leg movement. The slow sliding motion strengthens the lower abdominal muscles while keeping your hips and spine steady. It’s a great move for beginners or anyone rebuilding core strength after a break.

How to do it:

• Lie on your back with knees bent, feet on the floor, and arms by your sides.
• Tighten your core and keep your lower back flat.
• Slowly slide your right heel forward until your leg is nearly straight.
• Please bring it back in, then repeat with the left leg.
• Do 10–12 reps on each side with controlled movement.

4. Bent Knee Raises

Bent knee raises are a core-strengthening favorite among lower ab exercises. The movement isolates your lower abs as you draw your knees toward your chest, helping tone and tighten the lower belly area while improving control.

How to do it:

• Lie flat on your back with your knees bent and feet on the floor.
• Engage your lower abs and slowly lift both knees toward your chest.
• Pause when your thighs reach your torso, then lower back down without letting your feet fully rest.
• Complete 10–15 reps.

5. Glute Bridge with Core Engagement

The glute bridge with core engagement is one of the most balanced lower ab exercises for women, as it targets both the glutes and lower core. Lifting the hips while keeping your abs tight strengthens the entire pelvic area and improves posture and stability.

How to do it:

• Lie on your back with knees bent and feet hip-width apart.
• Press through your heels to lift your hips off the floor while squeezing your glutes and tightening your abs.
• Hold for 2–3 seconds, then slowly lower your hips back down.
• Repeat 10–12 times.

6. Modified Plank Hold

The modified plank hold is a gentle introduction to planking, making it perfect for lower abs for women at the beginner level. It strengthens your core without exerting pressure on the wrists or lower back. This move builds the endurance needed for more advanced planks later on.

How to do it:

• Begin on your hands and knees.
• Step your feet back slightly so your body forms a straight line from your head to your knees.
• Engage your lower abs by drawing them inward and holding for 20–30 seconds.
• Rest, then repeat 2–3 rounds.

7. Standing Knee Lifts

Standing knee lifts are a simple yet powerful addition to lower ab exercises for women. They work the core while improving balance and coordination, making it convenient to perform anywhere, with no equipment needed.

How to do it:

• Stand tall with your feet hip-width apart and hands on your hips.
• Engage your abs and lift one knee toward your chest.
• Lower it back down with control, then repeat with the opposite leg.
• Continue alternating for 15–20 reps total.

8. Supine Marching

Supine marching is a controlled movement ideal for beginners looking to master lower abs. It teaches you how to maintain tension in the core while lifting one leg at a time, helping strengthen the lower abs without strain.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Engage your core, pressing your lower back slightly into the mat.
• Lift one knee toward your chest, lower it slowly, then repeat on the other side.
• Continue alternating for 12–16 total reps.

Intermediate Level Exercises 

9. Reverse Crunches

Reverse crunches are one of the most effective lower ab exercises for women because they directly target the lower portion of your abs without straining the neck or upper back. Lifting your hips instead of curling your shoulders helps strengthen and tone the lower belly region.

How to do it:

• Lie flat on your back with your knees bent and feet together.
• Place your hands by your sides or under your hips for support.
• Engage your lower abs and lift your knees toward your chest.
• Curl your hips slightly off the mat, then lower back down with control.
• Repeat for 12–15 reps.

10. Leg Drops (Single and Double)

Leg drops are a classic among lower ab exercises, helping to build deep core strength and control. Performing them one leg at a time makes the movement easier, while dropping both legs together increases intensity for a more substantial challenge.

How to do it:

• Lie on your back with legs extended and hands under your glutes.
• Keep your lower back pressed to the mat.
• For the single version, lower one leg toward the floor until it’s a few inches above, then return to the start.
• For the double version, lower both legs with control, then raise them back up.
• Perform 10–12 reps.

Know More:

• The Ultimate Guide to the Best Free Workout Apps for Women
• 5 Top Exercises for Improving Your Cardiovascular Health

11. Mountain Climbers

Mountain climbers combine cardio and core activation, making them a dynamic addition to lower ab exercises. They engage your lower abs through rapid knee drives while keeping your heart rate up, which helps build endurance and burn calories.

How to do it:

• Start in a high plank position with your hands under your shoulders.
• Engage your core and draw one knee toward your chest.
• Quickly switch legs, moving in a running motion while keeping your hips steady.
• Continue alternating for 30–45 seconds.

12. Flutter Kicks

Flutter kicks are a popular choice for lower ab exercises for women because they challenge the lower core and improve endurance. The small, controlled leg movements help tone the lower abs and hip flexors while training the body to stabilize through the core.

How to do it:

• Lie on your back with legs extended and hands under your hips.
• Engage your lower abs and lift your legs about 6 inches off the floor.
• Begin small, quick fluttering kicks up and down, keeping your core tight.
• Continue for 20–30 seconds per set.

13. Scissor Kicks

Scissor kicks strengthen the lower abs and inner thighs, making them a staple among lower ab exercises. The alternating leg motion activates the core deeply while enhancing coordination and control.

How to do it:

• Lie on your back with your hands under your glutes for support.
• Lift your legs about 6–8 inches off the floor.
• Cross one leg over the other, then switch sides in a scissor-like motion.
• Keep your lower back pressed into the mat and core tight throughout.
• Continue for 20–30 seconds.

14. Bicycle Crunches

Bicycle crunches are a versatile move that work both the upper and lower abs, making them one of the most complete lower ab exercises for women. The twisting motion also targets the obliques, helping sculpt and strengthen the entire midsection.

How to do it:

• Lie on your back with your hands behind your head and your knees bent.
• Lift your shoulders slightly off the floor and bring one knee toward your chest.
• Twist your torso to bring the opposite elbow toward that knee while extending the other leg.
• Alternate sides in a pedaling motion for 15–20 reps per side.

15. Bird Dog

Bird dog is a functional core move that deserves a spot in any list of lower ab exercises for women. It strengthens the abs, glutes, and lower back while improving balance and stability through slow, controlled movement.

How to do it:

• Start on all fours with your hands under your shoulders and knees under your hips.
• Engage your lower abs and extend your right arm forward and left leg backward.
• Pause briefly, keeping your hips level and core tight.
• Return to the starting position and repeat on the opposite side.
• Perform 10–12 reps per side.

16. Boat Pose

Boat pose, a classic Pilates and yoga movement, is one of the most powerful static core exercises for women. It strengthens your lower abs, hip flexors, and spine stabilizers while improving balance and posture.

How to do it:

• Sit on the floor with knees bent and feet flat.
• Lean back slightly and lift your feet so your shins are parallel to the floor.
• Extend your arms forward at shoulder height and engage your core.
• Hold the position for 20–40 seconds while breathing steadily.
• Lower and rest between sets.

17. Side Plank with Hip Dips

The side plank with hip dips is an advanced variation that targets the obliques and lower abs, making it an excellent addition to lower ab exercises for women. It helps sculpt the sides of the waist and strengthens your entire core for better stability.

How to do it:

• Begin in a side plank position with your elbow directly under your shoulder and your legs stacked.
• Engage your core and slowly lower your hips toward the floor.
• Lift back up to the starting position using your obliques.
• Repeat 10–12 times per side.

Advanced Level Exercises

18. Hanging Knee Raises

Hanging knee raises are a challenging move that tests lower ab strength, making them one of the most advanced core exercises. This exercise tones the lower belly and improves grip strength and core control.

How to do it:

• Hang from a pull-up bar with your arms straight and legs extended.
• Engage your core and slowly lift your knees toward your chest.
• Pause briefly at the top, then lower your legs with control.
• Perform 8–12 reps.
• Tip: Avoid swinging; use slow, deliberate movement to keep the focus on your lower abs.

19. V-Ups

V-ups are one of the most intense lower ab exercises for women, working both the upper and lower abs simultaneously. This movement helps develop core power, coordination, and stability, making it a top-tier ab challenge.

How to do it:

• Lie flat on your back with arms extended overhead and legs straight.
• Engage your core and lift your upper body and legs simultaneously to form a “V” shape.
• Reach your fingertips toward your toes, then slowly lower back down.
• Complete 10–15 reps.

20. Pike Crunches

Pike crunches combine a leg lift with a crunch, targeting your entire core with a strong emphasis on the lower abs. They’re among the best core exercises for women looking to improve definition and control.

How to do it:

• Lie on your back with your legs extended and arms overhead.
• Engage your lower abs and lift your legs and torso simultaneously, reaching your hands toward your toes.
• Lower slowly to the starting position without arching your back.
• Repeat for 10–12 reps.

21. Slider/Towel Pike

The slider or towel pike is an advanced move that challenges stability, balance, and lower-ab strength. It’s a powerful variation of planking and one of the most dynamic core exercises for women using minimal equipment.

How to do it:

• Start with your feet on sliders or small towels in a high plank position.
• Engage your core and use your lower abs to pull your feet toward your hands, lifting your hips into a pike position.
• Slowly slide your feet back to the starting plank position.
• Perform 8–10 controlled reps.

22. Hollow Body Hold

The hollow body hold is a static strength move that builds endurance and control in the deep core muscles. It’s one of the most fundamental lower ab exercises for women who want to master advanced ab work safely.

How to do it:

• Lie on your back and extend your arms overhead and legs straight.
• Engage your core and lift your shoulders and legs off the floor a few inches, pressing your lower back into the mat.
• Hold this position for 20–40 seconds, maintaining tension through your abs.
• Rest, then repeat 2–3 rounds.

23. Ab Wheel Rollouts

Ab wheel rollouts are one of the most challenging lower ab exercises for women because they demand full-body control. They engage the abs, shoulders, arms, and hips for total core strength.

How to do it:

• Kneel on the floor, holding an ab wheel with both hands.
• Engage your lower abs and slowly roll the wheel forward, extending your body while keeping your spine neutral.
• Pause, then pull back to the starting position using your core.
• Aim for 8–10 reps with steady control.

24. Dragon Flags (Regression)

Dragon flags are an elite-level movement made famous by Bruce Lee, and the regression version is one of the hardest lower ab exercises for women. It trains extreme core strength and stability while keeping the body rigid throughout the motion.

How to do it:

• Lie on your back and hold a sturdy bench or bar behind your head.
• Engage your core and lift your legs and hips until your body forms a straight line from shoulders to feet.
• Slowly lower your body without touching the floor, keeping tension in your abs.
• Perform 6–8 reps.
• Tip: Keep your movement slow. Control is key here.

25. Pilates Hundreds

The Pilates hundreds are a classic endurance-based core exercise that engages the entire abdominal wall. It’s one of the most effective lower ab exercises for women to strengthen the deep core and improve breathing control.

How to do it:

• Lie on your back with your knees bent at 90 degrees or legs extended.
• Lift your head, shoulders, and arms a few inches off the mat.
• Pump your arms up and down while inhaling and exhaling for five counts.
• Continue until you reach 100 arm pumps (10 full breaths).

Nutrition Strategies to Support Lower Ab Definition

Eating for a stronger core is as essential as doing lower ab exercises for women. A well-balanced diet helps reduce belly fat, supports muscle growth, and sustains your energy throughout workouts.

• Focus on lean proteins like eggs, chicken, tofu, and lentils. Protein repairs muscle tissues and keeps you feeling satisfied after eating.
• Choose whole grains over simple carbs. Brown rice, oats, and quinoa steady your blood sugar and provide lasting energy.
• Eat plenty of fiber through colorful fruits and vegetables. Fiber fights bloating and helps your digestive system function smoothly.
• Include healthy fats such as avocado, nuts, and olive oil. These fats support hormone balance, influencing where your body stores fat.
• Stay hydrated by drinking at least two liters of water a day. Good hydration is crucial for reducing bloating and promoting muscle function.
• Limit added sugars, processed foods, fried snacks, and high-sodium items that cause water retention and make core definition harder to achieve.
• Plan meals that include protein, fiber, and healthy fats. This combination keeps your metabolism revved up and your cravings at bay.

Making these nutrition changes alongside your lower ab workouts helps reveal muscle tone, improves your training recovery, and gets you closer to your fitness goals.

Conclusion

These 25 lower ab exercises for women offer something for every fitness level, helping you strengthen your core and improve posture, balance, and endurance. Stay consistent, focus on form, and remember that real results come with patience and progress, not perfection. 

Citations & Further Reading 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC7345922
• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
• https://www.cosmopolitan.com/uk/body/diet-nutrition/a34964129/diet-abs
• https://www.medicalnewstoday.com/articles/diet-for-abs#foods-to-include

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