Top 10 Killer Lower Abs Workout for Women at Home (NO EQUIPMENT) Best Lower Ab Workout

If you are looking to get rid of those lower belly fat, here is my top 10 Killer Lower Abs Workout for Women at Home. No equipment required for these exercises and yet they so effective for the lower abs and they are just the best lower ab workout for women I will always recommend.

Lower abs workout are always not so popularly talked about and yet if you don’t train the lower ab muscle, your belly will simply look like you swallowed a rabbit.

That is why I created this top 10 lower belly exercises for you so you can control the belly.

One quick tip for you,

Please always remember to mind your eating if you want to notice changes on your body whenever you’re exercising. Losing lower fat will need you to lose overall body.

If you need help with your nutrition, you can download my free nutrition guide here for free.

Or read this otherpost for advice on how to eat to lose belly fat.

The guide will show you how to eat, enjoy your meal and still lose lower belly fat at home

So lets take look at my best lower abs workout for today.

Top 10 Killer Lower Abs Workout for Women at Home with NO EQUIPMENT

#1. Reverse Plank Knee Tuck.

This is one of my best lower ab workouts for ladies and the thing is this single exercise is working not just the lower abs, but it also works your entire body. you will be burning fat quickly off from those problem areas when performing this move.

Your Abs, arms, back, butt and legs will feel the burn from making this one move.

To perform this lower ab exercise, follow the steps below and look at the graphics below or video above for a visual guide.

How to perform Reverse Plank Knee Tuck for lower ab fat burn:

  • Step 1

Start by sitting on the floor with your leg straight out in front.

  • Step 2

Then place your hands to the ground behind you in straight alignment with your shoulder, fingers pointing front.

Lift your butt off from the floor and hold up there on the top.

  • Step 3

Then bring your knee toward your chest and crunch your ab muscle while keeping your butt up as high as you can with your back straight as well.

Drop your starting leg down and perform the same move on other leg.

You want to alternate this movement for 30 to 45 seconds on both legs squeezing your core.

#2. Windshield Wiper One Leg Reach

This move works your lower abs and your oblique. If you have wider waist like I do, then this might be you go to exercise.

How to perform Windshield Wiper One Leg Reach:

  • Step 1

Start by lying on your back on the ground, raise your legs to a 90 degrees up.

  • Step 2

Spread your arms to the sides straight out for support.

  • Step 3

Rotate your legs to one side, with under knee bent and the top leg pointing to your side you are rotating to.

Then stop just before your hips touches the floor and rotate to opposite side, pointing your foot out too.

Keep your back on the floor and try to control the motion using your ab and oblique muscle. YOU SHOULD feel your oblique stretching here.

#3. Plank Knee or Leg Tucks

This is a great move to work both your lower and upper abs and your arm as well.


How to perform Plank Knee or Leg Tucks

  • Step 1

First you want to start in a full Plank position with palms resting on the floor.

Your hands in line with your shoulders to form a straight line from your shoulders to your heels.

  • Step 2

Squeeze in you your core/ lower ab muscle as you bring your right knee toward your right elbow or to the chest.

  • Step 3

Reverse back to starting position and bring the left leg toward your chest.

Keep alternating in-between legs for 30 to 45 seconds.

#4. Vacuum on a Bridge

This is very easy looking lower belly exercise but not so easy to do exercises. this exercise is supper effective for the lower and for that general smaller waist look.

it’s also a great exercise for the glute.

How to perform Vacuum Exercise.

  • Step 1

Start by lying on your back, then lift your butt up from the ground and hold stationary in that position.

Hands on the floor or on your waist.

  • Step 2

Then breathe in through your nose slowly and take a deep breath in, filling in your lungs up with air.

Pull in your belly muscle inside and try hold it in for 3 to 5 sec while you are still inhaling and exhaling.

  • Step 4

Release for 2 seconds and squeeze abs back in for 3to5sec.

You want to perform this exercise 30sec to 1minutes.

#5. Cow Crunches

This is one not so talked about easy lower ab exercise for ladies.

It is similar to donkey kicks for glute, but here the attention is focused on the lower abs and crunching as you bring your leg in toward your elbow.

How to perform Cow Crunches

  • Step 1

Start on your fours, hand directly under your shoulder and belly squeezed in.

  • Step 2

Lift your left leg off the ground and extend straight to the back.

  • Step 3

Then bring the extended leg back in to your chest and crunch your lower ab muscle. Take the leg straight back and bring it in toward elbow or chest and crunch.

Repeat the motion for 30 to 45 second on the left leg before switching to the right leg.

#6. Baby Plank.

The baby plank is a variation of the static plank with the main difference on your knee positioning . For static plank you are to straighten your legs and in baby plank, you keep your knee bent and off from the floor.

How to perform Baby Plank for Lower Ab.

  • Step 1

Start by coming to the floor with your hands directly under your shoulders.

Then you want to slightly bend your knees  and lift the knee up from the floor.

  • Step 2

Hold in that position while pulling in your core and breathing steadily.

You want to be in that position for 45sec or 1 minute before releasing your knee back down.

#7. Flutter Kicks.

The secret to getting the reward from this workout is to stick your lower back on the floor the entire time while you flex your core muscle inside as you alternate kicking and dropping each leg.

How to perform Flutter Kicks

  • Step 1

Start lying on your back with your legs extended up and your arms are spread to the sides, alongside your hips, your palms down.

  • Step 2

Press or stick your low back into the floor or mat.

Alternate dropping one leg after the other leg half way toward the ground and bring it back up.

#8. Mountain Climber.

This one move adds a cardiovascular effect to your core workout making it an efficient easy fat burner to melt away of those lower belly fat very quickly.

How to perform Mountain Climbers

  • Step 1

Starting in a high plank, your palms flat on the ground, hands in line with your shoulder

  • Step 2

Extended leg straight behind, keeping your core engaged.

  • Step 3

Drive your right knee toward your chest as you crunch your lower abs.

Then return leg to starting position and immediately draw your left knee to your chest.

Continue alternating the motion as quickly as possible for 30 to 45 seconds

Try to keep your core engaged and your back flat throughout the entire time.

#9.  Single Leg Drops.

Leg drops one my favorite low impart lower ab workout for ladies.

This should always be in your core exercise list if you really want those lower belly gone.

How to perform Leg Drops

  • Step 1

Post

Lie down on a mat or floor, then raise your legs up to a 90-degree with your upper body.

  • Step 2

Tighten your abs muscles and especially the lower, then slowly drop down your right leg while keeping left leg up.

2 or 3 inches before reaching your right leg to the floor, bring your right leg back up while using your core muscle to control the move.

Then repeat the same move on the left leg with a slow and controlled move for about 2 to 3 inches to the ground and back up.

You want to perform this for 30 to 45 seconds

Single leg drops is great for both beginners and advance, you’ll certainly feel your lower ab burning when you do this easy lower ab workout move for the set time.

Related Post: How to Grow A wider Hip muscle.

#10. Reverse Crunches.

If you really want to sculpted and trim those lower core fat this is the workout for you.

You will have to master this move because it can quickly do wonders for you if you follow the proper form for doing exercise.

How to perform Reverse crunches

  • Step 1

Lie on the ground or mat with your back while keeping your knees together up and bent in a 90-degree angle.

Hands under your head or spread to the sides.

  • Step 2 

 Press and stick your lower back into the floor and pull in your lower belly to lift your feet off of the floor.

    Using your core muscle lift your hips up moving them away from the floor and straighten the leg on the lift.

  • Step 3

In a control motion drop your hips back down and bend back your knee to 90-degree.

Repeat motion as quickly as you can without using momentum to power your reps.

Try to focus on squeezing the abs muscle as you lift your hips up.

So this the final one on this top 10 Killer Lower Abs Workout for Women at Home with NO EQUIPMENT.

They are all beginner friendly and my best lower ab workout for women till date.

If you like to follow along this routine please watch the video below and above from the beginning of this post to workout with me.

Hope this has helped you?

Please don’t forget share and let me know what your think of the exercises in the comment box below.

Related Article: How to lose belly fat without losing your curves.

How to Get a Flat Stomach without Losing Curves

If you would like to learn the correct steps on how to get a flat stomach without losing curves or booty along the line, then this article is for you.

I see a lot of incorrect information out there on this topic, but the truth is, it is not that complicated.

The whole process is as simple as the 5 steps discussed in this article.

So let’s just dive into the subject “how to get a flat stomach without losing curves”

How to Get a Flat Stomach without Losing Curves

Series of scientific studies have proved that putting the body in a calorie deficit while you increase your energy expenditure is the only way to loss body no matter where you want the fat to go off from.

If you don’t, a calorie is the unit for meaturing energy in every food we eat) and a deficit means short of something.

So a calories deficit is a shortfall of energy A.K.A food. Everything we eat has energy in them execpt water.

When we eat too much energy/food than our body uses up for a day, the body converts the extra to fat and saves them up.

Though being on calorie cut/deficit will make you lose fat all over your body, studies have shown that, if you perform targeted workouts for that specific area you want to reduce, you will lose more fat on that area if done correctly.




And that means, if you eat less and perform abs specific exercises and then throw in some total fat burning exercises like cardio or weight lifting/strength training you are on the right track to getting a flat stomach.

But how then do you lose the belly fat without Losing Curves?

Well, when it comes to losing fat and keeping your curves/butt, there are a little bit of details you need to apply in other to keep your curve/butt while losing fat

Fellow the steps below and I promise you will start getting trim while your booty remains.

5 Steps on how to get a flat stomach without losing weight anywhere else

Please note; these 5 steps are the fundamentals to losing fat and maintaining your booty muscle/curves.

Anything other than these are just sales pitch aimed at selling you a program or meal plan.

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How To Lose Belly Fat In A Week + 3 Exercise To Lose Belly Fat In 1 Week

This post will show you how to lose belly fat in a week. A fat belly apart from how it stops you from looking at your best is dangerous to your health. Belly fat is fat that is usually stored around your abdomen. This is also known to make you prone to having cancer, high blood pressure, stroke, dementia, heart disease, and diabetes. Also, you are aware that you are what you eat. Therefore, if you love eating junk food, alcohol, salt and so on, this is a wake-up call.

Stay away from those foods. Just imagining how you would look with a lean stomach, instead of a flabby protruding one, is enough reason to burn that belly fat.

You cannot be doing the exercise to reduce belly fat for female at home that I will show here without eating clean expect to lose belly fat.

To stay healthier and lose the bad belly fat, you must change your diet, do some exercise routines and change your lifestyle. Furthermore, if you are serious in a week, you can begin to make some changes to your lifestyle, diet and do the exercises that can create some noticeable changes. So, in his post, we will show you how to lose belly fat in a week and give you 1 exercise to lose belly fat in 1 week.

Related Article: How to Lose Belly fats Without Losing Your Curves

How to lose belly fat in a week + 3 Exercise to lose belly fat in 1 week

If you are worried about your big stomach, it is a good sign that you will put in the work needed to stay fit. The exercises will not change your lifestyle completely but they will make you look better. Also, the tips will help you lose belly fat in a week to give you abs that you will be proud of.

Let us start the guide now.

3 Exercise to Reduce Belly Fat for Female at Home

#1. Include aerobic exercises in your daily routine

As you consider how to lose belly fat in a week and the type of exercise routine that you must do to lose belly fat in a week, one good way to do it is to start doing aerobics. There are many aerobic exercises. You can use cardio machines, spinning, and running. Others are swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. Furthermore, if you perform these exercises at the high intensity it is called anaerobic exercises.

To burn stomach fat fast, you must do aerobics or what is called cardio training by the fitness industry. According to Duke University Medical Research, studies have found aerobics as the best exercise that you can do to trim down your waist and burn belly fat.

Also, when you do aerobics daily, you burn many calories and this will improve your health generally.  You can start doing high-intensity exercise like running, swimming or joining aerobic classes to motivate you.

Make sure you do these exercise routines consistent if you want fast results that will burn your belly fat.

Similarly, you can add Abdominal muscles workout routines to the aerobics daily. To lose that fat belly quickly, do the Aerobics and do abdominal exercise three times a week. Start with Crunches and leg raises and do 3 sets of 20 repetitions.

You should also add “planking”. To do planking position your body as if you are about to do the classic push-up. But, this time use your elbows to support your body and stay like that for 30 to 60 seconds. You can do 4 sets of the planking.

#2. Do Reverse Crunch Exercise To Lose Belly Fat In 1 Week

This move is very straight forward.

To perform these exercises, simply lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.

Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing you

Then do this for 20 to 45 seconds for 4 to 6 rounds, she suggests.

#3. Do Mountain Climber  Exercise To Lose Belly Fat In 1 Week

Mountain climbing also called “running planks’’ comes with a lot of benefits. According to Mark Briant, a personal trainer who manages a wellness consultancy Mob Fit, in an interview with HuffPost, stated that mountain climbers one of the best exercises that work the abs, arms, legs, and shoulders, while increasing your heart rate to lose fat generally.

So it should be of the most do exercises lose those belly at in a week.

How to perform Mountain Climber 

To perform this exercises start in high plank, hands stacked below your shoulders and your body in one straight line.

Make sure to keep your neck in line with your body.Quickly draw your right knee into your chest, and extend the leg back out as you drive your left knee to your chest. To raise your heart rate, run your knees in as quickly as you can.

A couple of form notes: “Do not let your butt go up in the air or your hands start to migrate out in front of your shoulders,” says Lefkowith. Also, make sure you’re not sagging into your shoulders.

    Then do this for 20 to 45 seconds for 4 to 6 rounds, she suggests.

Tips On How to lose belly fat in a week

#1. Tip- Wear A Waist Trainer when Exercising.

I cannot even over emphases the need for you to wear a trainer if you really want to lose those belly fats in a week.

Waist trainers help facilitate the belly fat burn process which results in more belly fat loss.

Preferable I will recommend you go for a latex waist trainer or cincher because the material is a rubber material which is what makes it increase the fat burn on the area your wear it.

You can check out this post for a list of various designs of waist trainers you can pick from.

#2. Tip- Minimize eating refined carbohydrates

Make sure you stay away from the consumption of refined carbohydrates if your goal is to lose fat around your abdomen and have good metabolic health. Metabolic health means having the ultimate levels of blood sugar, triglycerides and high-density lipoprotein (HDL). It also means having a good level of cholesterol, blood pressure, and waist circumference, without using drugs.

Please note that you do not have to stick permanently to a low-carbohydrate diet. All you need to do is change the carbohydrates to healthy carbs that are not processed. For example, instead of eating white bread, white rice and sodas, eat a more leafy vegetable, whole grains, and whole wheat and so on.

See a detailed healthy carbohydrate list in this article

#3. Tip- Eat More Soluble Fiber

Try and eat more soluble fibre because it is like protein. For instance, soluble fibre makes you feel full for longer hours. This helps you to keep away from eating extra calories in your meal that you do not need. Furthermore, you can get soluble fibre from veggies, fruits, beans, oats, legumes, dried peas, nuts, seeds, lentils, and barley.

#4. Tip- Eat high protein in the morning

You can begin your day by taking a nutritious high rich protein food. For instance, you can eat some scrambled egg whites, protein smoothies, Greek yoghurt, and porridge.  In addition, you can have other protein-rich foods like chicken, eggs, fish, beans or dairy in all the meals you eat.

Furthermore, you should take note that protein food keeps you full until it is lunchtime. And, that you need protein to raise the metabolic rate and also keep muscle mass throughout the period you are trying to lose weight.

see the post for more list of high protein food to pick.

#5. Tip- Drink plenty of water

You may agonize about how to lose belly fat in a week, but taking water can help you do a lot more than you imagine. For instance, you need to drink enough water for your system to function effectively daily. Water not only flushes your body of toxins but keep you healthy too. Whether you want to lose belly fat or not you should make sure you drink at least 4 to 5 litres of water daily. This is needed to enable you to burn more calories.

In addition, you can drink water before you take your meal; as it helps to take up some space in your stomach.  Water will reduce your appetite and stop you from more calories.

You should also learn to stay away from beverages that have sugars and calories. Furthermore, when you drink water mixed with Lemon early before you eat breakfast, it will regulate your metabolism and digestive system.

#6. Tip- Stay away from eating salt

You are aware that eating Consumer salt is dangerous because it keeps water in your body and makes your belly suffer from bloating. Therefore, before you buy consumer salt, find out from the nutrition content whether it has a high sodium level. As you already know, processed food has salt, sugar and saturated.

#7. Tip- Introduce fatty fish to your diet

Eating fatty fish such as salmon, sardines or tuna is a way of getting high-quality protein. It is also rich in omega-3 acids. You should aim to eat 2 to 3 portions per week. If you can pull that off, you will not suffer from heart disease. In addition, this diet will help you to burn your belly fat.

Furthermore, there is a Study that shows Omega-3 fats helps to reduce visceral or belly fat. Go on an eat more of this fat instead of bad fats from junk foods. Because it is part of what you can eat safely as you consider how to lose belly fat in a week.

2 Veggies that Destroy Stomach Fat

1#: Cucumber

Because cucumber contains so much water, it helps you feel full and eliminate cravings. A great snack between meals is some cucumber slices with a glass of water. You’ll be hydrated, satiated, and the cucumber helps flush toxins from your body.

#2: Leafy Greens

Broccoli, spinach, arugula, kale, romaine lettuce, and chard should all be in your diet. They have essential nutrients that keep your bones strong, and the best part is that they are very low in calories, which means you can feel full without piling on the calories. These are also rich in fibre, which boosts metabolism and healthy digestion.

Conclusion: 3 Exercise To Lose Belly Fat In 1 Week

In this post, we showed you how to lose belly fat in a week by giving you certain lifestyle changes like eating nutritious food and drinking enough water daily. In addition, we gave you 1 exercise to lose belly fat in 1 week called aerobics. If you do things we suggested in the post consistently, your stomach will become trim. Try it and give us feedback on your journey to have a trim stomach in 1 week.

Body Goals: How to Get Slim Thick in 30 Days (Meal + Workout Plan)

I will show you how to get a slim upper body and thick lower body. As a slim girl, it is not out of place to set a slim thick body goals to get thicker and gain some size all over or just on the booty.

 If you are struggling to get thicker on your lower body and you want to have that slim thick body type, then this article will help you with step by steps guide on how to get slim thick in 30 days.

We will show you both at home and a slim thick workout plan for the gym.

You will also get a slim thick body meal plan that includes breakfast, snacks, lunch and dinner. 

This will be your guide to getting fit and thick with a result-oriented workout plan and meal plan. 

So if you are ready to get fit and thick, then let’s get started but first let’s look at slim thick means so we both are on the same page.

Related article: How To Get Curvy Body In 2 weeks

What is Slim Thick Meaning?

Slim Thick is a term or phrase used to describe a lady with a lovely body build with a rounder hips, full-thighs, sizeable bubble butt with a flat belly and a slim or tiny waistline.

Slim Thick Body Types

Some ladies naturally have slim thick body types while other do not have it natural.

For those you do now have it natural, they have to work out and healthy in a particular kind of way to achieve this.

If this is what you have in mind or are looking at achieving, then keep reading. 

Body Goals On How to Get Slim Thick in 30 Days

Getting slim thick in 30 days is a realistic body goals to set for yourself that requires 3 main steps.

One is nutrition, second is training and the third step is rest to rebuild and get thicker.  

 The Nutrient Guide and Slim Thick Meal Plan, followed with the diet and meal plan presented in this article is what you need to get slim thick within 3 days.  

This is the exact step I place my client on whenever they want to get thicker while maintaining a flat and slim waistline.

  • #1. Eat on a Calorie Surplus

The first step to getting thick is to eat more than before. This is called calorie surplus. 

What are calories?

If you have no idea of what calorie means, here it is. Calories are simply the energy unit in food generally. Or you could say it is the unit for measuring energy in all the food we eat.

 The only food that does not contain calorie is water.

  • Knowing calorie surplus

To consistently eat on surplus calories to get thicker, you have to know your calorie surplus need, then you want to EAT the quantity of food that match that surplus need daily. 

This will require you to have an idea of the calorie content in the food you consume on a daily basis, so take some time to learn the amount of calories each food in your meal contains.

Then adjust your calorie to meet your surplus calories. 

To calculate your surplus calorie please check out this calorie calculator page, then enter your details to get your surplus calories calculated for you.

This is the first and most important step to take when you want to get fit and thick. 

  • #2. Make Healthy Food Selection 

When trying to get thick, the food selection you settle for can have a very great impact on whether your gain mostly fat on the wrong part of the body or your gain them more on the hips butt and thighs to get curves.

If you are trying to get fit and thick with curves and flat abs, then you have to make healthy food selection.

And this means you taking away your junk and replacing them with healthy options and nutrient-dense food type. See this list healthy nutrient-dense food to grow your lower body.

Take look at the infographic above to give you an idea of what to take and possible healthy replacement.

For a more detailed list of healthy food to get slim thick please take a look at this article I had written before.

how to get slim thick in 3 days

In addition to eating clean on a surplus is making you have the ideal slim thick workout schedule with a proper fit and thick workout plan that meets your specific needs.

You could either decide to go for a slim thick workout at home or go for slim thick workout plan at the gym

I will show you both gym and home base routine to perform to slim thick.

Before heading to the slim thick workout plans, first, go through this sample get thick meal plan below.

 Slim Thick Meal Plan |How to Get Slim Thick Diet

This is how to get slim thick diet to gain size that I away start my slim client off with then I adjust thing later base on their body process things.

You should try to also observe your body to know what is best for you and to see how your body reacts to things.

This article on how to go from skinny to curvy cover the steps to making your own meal plan yourself.

You might have to check it out if you need a variety of other food options. 

(Slim Thick Meal Plan Overview) 

So this slim thick meal plan has your meal broken down into 6 small meals throughout the day. Starting with a slim thick breakfast meal as your pre-workout and followed by a post workout meal.

Then there is a slim thick lunch meal with snacks in between and finally dinner meal + snacks.

This eating pattern helps ensure you get your whole calories for the day and it will also help increase the secretion of digestive enzymes for easy break down of your food as against eating 2 or 3 heavy one-time meal.

Slim Thick Workout Schedule

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