The Most Effective at Home 30 Minutes Lower Abs Program for Beginners and Intermediates

I thought in today's article I will present you with an intensive and effective program for the lower abs, which you can execute at home.

Do you wish for toned and shredded abs? well, to get them, it is mandatory to include in your workouts, whether at the gym or home, a series of intensive exercises for the abs, but it is not enough, you must combine physical exercises with a correct diet HERE, HERE, HERE, and HERE.

Abdominal muscles play an extremely important role in posture, balance, and injury prevention.

Well if we mention the lower abdomen, this is the last muscle group that will develop when you try to tone your abs. The toning of the abdomen is done from top to bottom. 

The hardest thing is to lose weight in the lower abdomen area. Fortunately, for you, some exercises target exactly that part of the body.

So I thought in today’s article I will present you with an intensive and effective program for the lower abs, which you can execute at home.

This program consists of 10 exercises, performed each for 45 seconds, with a 15-second break between them, and is addressed to beginners & intermediaries.

  • 10 exercises
  • 45 seconds workout
  • 15 seconds break
  • Repeat 3 times
  • 30 minutes total workout

1)    Butterfly Crunches

2)    Reverse Crunch

3)    Plank with Rotation Hips

4)    Ski Abs

5)    Leg Raise + Crunch

6)    Windmill Abs

7)    Flutter Kicks

8)    Plank with Knee Tuck 

9)    Reverse Plank

10)  Side Plank with Hip Dips

1)  Butterfly Crunches

butterfly crunch get muscularity blog

Picture Source: Get Muscularity Blog                     

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The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As compared to other crunch variations, the butterfly crunch is the only one that will give you a total body workout. 

This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.

How to do it

•      Lie on you back with your feet flat on the floor placed as close to your buttocks as possible.

•      Let your legs fall open, just like the look of butterfly wings. 

•      Bring your feet close to each other. The soles should be in contact with each other. 

•      Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury. 

•      Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible. 

•      Slowly go back to your starting position. 

•      Do one set with ten repetitions for two times every week.

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2)  Reverse Crunch


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Reverse ab crunch workout allows you much better in use of your time than regular crunches. The only problem with conventional crunches is that it puts more pressure on your spine. Remarkably, reverse ab crunch, on the other hand, is a more intuitive and efficient movement to target your abs.

How to do it

•      Lie flat on your back. Put your hands beside your side.

•      Tighten your abs. Constrict your butts. Put your legs together.

•      Raise your legs so that they’ll be pointing at the ceiling. Bring in your legs.

•      Bend your knees and move them toward your chest.

•      Raise your hips and lower back off the floor.

•      Hold this position for 2 seconds. Return to the starting point.

•      Repeat as many times as desired.

3)  Plank with Rotation Hips

plank with hip twists men health india

Picture Source: Men Health India

The plank hip is a modified version of the elbow plank with an additional hip rotation, that further engages your core. This exercise strengthens your abs, obliques, and lower back, and helps to trim down your waist.

How to do it

•      Start in a full plank 

•      Exhale and drive one leg up near your opposite triceps

•      Then, rotate your hips in the opposite direction so that your leg is near parallel with the floor 

•      Return and repeat, alternating sides.

4)  Ski Abs


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Several exercises that build strength and flexibility in your core and are more interesting than basic crunches. One of these is the ski abs exercise. You can do ski abs at home, without needing any special equipment.

How to do it

•      Start in the full, straight-arm plank position. Make sure your wrists are positioned directly under your shoulders and your back is flat.

•      Lightly contract your core to engage the muscles. Don’t hold your breath.

•      To start the ski abs exercise, hop both of your feet over to the right side of your body. Bend your knees and aim to have your knees just outside your right elbow. Keep your torso flat and parallel to the floor.

•      As soon as you complete the jump to the right, you want to jump your feet back to the full plank position where you started. Again, focus on keeping your torso parallel with the floor.

•      From plank, immediately jump to the other side. 

•      After you jump on the other side, don’t forget to jump back to plank before continuing the exercise. Between each side, return to the center plank position.

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5)  Leg Raise + Crunch


Picture Source: Coachmag

If you have so much as a passing interest in building a rock-solid core or sculpting a 6 -pack you’ll probably have heard by now that sit-ups and crunches aren’t the best way to go about achieving this. 

As well as working your lower abs, the leg raise + crunch exercise also improves the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who spends a lot of time sitting at a desk.

How to do it

•      Lay flat on your back with your arms at your sides and legs stretched out next to each other.

•      Crunch toward the ceiling and reach your hands to your feet. 

•      Lower your torso to the starting position.

6)  Windmill Abs


Picture Source:  The Continuing Journey From Within     

This movement blends hip flexion and thoracic rotation, which means the hips support the load, not the lower back. The windmill is a heavy-hitting rotational core exercise, but you must approach it with caution.

How to do it

•      Lie on your back with your arms extended out to the sides at shoulders height.

•      Raise your legs until they are perpendicular to the floor.

•      Lower your legs to the left side of your body so you meet the floor a few centimeters away from your left hand

•      Then bring them back to the center

•      Repeat, lowering your legs to the opposite side

7)  Flutter Kicks

flutter kicks fitness

Flutter kicks help you shed the extra fat from the belly, hips, and thighs, thereby taking care of the “problem areas” of many. You can strengthen your lower core significantly if you know how to do flutter kicks correctly

How to do it

•      Start the exercise by lying on your back on the floor with your legs straight.

•      Lower your arms to your sides and place your hands, palm-down, under your rear end for cushioning and greater stability.

•      Lift your legs so they’re hovering just a few inches off the ground, and lift your shoulders and upper torso off the ground to engage your upper abdominals. Make sure you’re not crunching your neck 

•      Kick your legs up and down, keeping them straight and the movement even. As you kick, slowly move your legs up higher off the ground. If it helps, you can imagine that you’re walking up a wall or an incline.

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8)  Plank with Knee Tuck


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Combination exercises are the most efficient way to build strength and get in shape and a plank with knee tucks is one of my favorites.

This exercise involves the shoulders, core, and legs, targeting multiple areas of the body at once. This exercise helps effectively strengthen the core and help prevent low back pain.

How to do it

•      Start in a full Plank position with palms resting on the floor and hands in line with your shoulders. 

•      You should form a straight line from your shoulders to your heels.

•      Brace your core. Drive your right knee across your body toward your left elbow. 

•      Pause at the top position and reverse direction back to starting position. 

•      Continue alternating

9)  Reverse Plank

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Like all plank variations, the reverse plank is an excellent way to strengthen your core. It’s especially good for the muscles in your lower back, your hamstrings, and your glutes, but if you are properly braced, your abs will also feel the pinch.

How to do it

•      From a sitting position, place your heels on the ground in front of you, and your hands directly under your shoulders.

•      Adjust your hand position based on your level of wrist and shoulder mobility. 

•      Bridge up by driving your heels and palms into the ground.

•      Drive your hips toward the ceiling until your body forms a straight line from your ankles to your shoulders.

•      Activate your core and glutes to hold the position and remain as still as possible.

Your sets and time counts will depend on your ability.

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10) Side Plank with Hip Dips

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This it’s a great multi-muscle core strength and stability exercise. It hits the obliques, abs, and back muscles.

How to do it

•      Flip over so you’re in a side elbow plank on your left side with your heels stacked.

•      Inhale and lower your pelvis to the floor, so your left hip hovers just off the floor. 

•      Exhale and press up through your left waist to lift your pelvis and return to side plank. 

•      Pull your left shoulder blade down your back to stabilize your shoulder.

•      Repeat for the other side

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