Targeted Exercises for Core Stability & Definition

Isolate your lower core muscles without fancy equipment. This routine focuses on the often-neglected bottom half of the rectus abdominis for better posture and strength.

3 SETS | 20 REPS

1. Ab Crunch

Crunches Gif - IceGif

Lift shoulders slightly while contracting the upper abs. Keep your lumbar (lower back) firmly on the floor.

💡 Tip: Don’t let shoulders touch the floor between reps.
3 SETS | 15 REPS

2. Leg Raise

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Raise one leg perpendicular to torso, then the other. Lower them back down one at a time with control.

💡 Tip: Keep hands behind your neck for support.
3 SETS | 20 REPS

3. Bicycle Crunches

How To Do Bicycle Crunches | SELF

Bring opposite elbow toward opposite knee in a pedaling motion. Engages both lower abs and obliques.

💡 Tip: Focus on rotation rather than speed.
3 SETS | 15 REPS

4. Pelvic Lift

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Lift hips until they form a straight line from knees to shoulders. Squeeze glutes at the top.

💡 Tip: Hold the peak position for 2 seconds.
3 SETS | 20 REPS

5. Mountain Climbers

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Drive knees toward chest in a quick, running motion while in a high plank. Excellent for heart rate.

💡 Tip: Keep your back flat and hips down.
3 SETS | 15 REPS

6. Leg Extensions

10 Minute Lower Abdominal Exercises To Do At Home

From a 90-degree bend, slowly extend legs away from the body. Squeeze the core to prevent back arching.

💡 Tip: Move slowly for maximum muscle recruitment.
3 SETS | 30 SEC

7. Abdominal Plank

Elbow Plank Gif

Rest on forearms and toes. Keep your body in a straight line without letting hips sag or lift.

💡 Tip: Squeeze your glutes to stabilize your pelvis.

Consistency is Key

Combine these exercises 3–4 times a week for visible toning and improved core endurance.

Would you like me to design a 7-day “Flat Stomach” meal plan to pair with this workout?