Lower Core & Ab Workout (15 Minutes)

We’ve all heard of “lower belly pooch” or the area that feels harder to tighten. Here’s the truth: for women, that space is natural. It protects and cushions our uterus, ovaries, and digestive organs. Instead of looking at it with frustration, try to see it as a sign of your body’s wisdom.

Strengthening the lower core isn’t about flattening what’s there — it’s about stability, posture, better digestion, and feeling strong from the inside out. These quick moves can be added to the end of a workout or done solo when you want a short, effective session. Instead of fighting it, let’s find gratitude while building strength and stability underneath.

Do 40 seconds of work per move, rest 20 seconds. Repeat the circuit 3x for ~15 minutes.

🔥 The Moves:

1️⃣ Banded Deadbug Press

• Lie on your back, knees bent 90°.

• Hold a resistance band anchored overhead or dumbbell above your chest.

• Press the band/dumbbell while extending one leg out straight, then return. Alternate legs.

2️⃣ Reverse Crunch with Hip Lift

• Lie on your back, legs together and bent.

• Curl knees toward your chest, then lift hips slightly off the floor.

• Control the slow lower down.

3️⃣ Weighted Leg Lowers

• Lie on your back holding a dumbbell straight up over your chest.

• Keep lower back pressed into the floor as you lower both legs together (or one at a time for a gentler option).

4️⃣ Diamond Sit Ups

• Place your feet together in cobblers pose (knees bent/ soles together) & lie back

• You can use a dumbbell weight to hold your feet down.

• With hands behind your head or at your ears, slowly crunch or sit up & lower back down

5️⃣ Stability Ball (or Towel) Tucks (optional finisher)

• Start in a high plank, feet on a ball or sliding towel.

• Pull knees toward chest, then slowly extend back out.