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4 Minute Extreme Lower Ab Workout

by Todd Kuslikis on October 20, 2011

lower ab workout pic 150x150 4 Minute Extreme Lower Ab Workout

Many people find it difficult to target the lower abs during their workout routines. This lower ab workout guide will lead you through a very intense 4 minute routine that will target specifically the lower abs. In this workout, you go from one exercise to the next with only minimal rest (5 seconds). If you can’t make it through the entire routine, that is ok. Do the best you can

Important! You Must Reduce Body Fat To See Your Abs

It is critically important to remember that you can have the strongest abs in the world but if you do not lose the body fat around your mid section, you will not see your abs. Generally speaking, men need to be lower than 12% body fat and women need to be lower than 15% body fat to start to see their six packs. There are several foods that you can use as a tool to boost your metabolism so that you can lose fat quicker. I can’t share all the insights in this post so that’s why I’m sharing with you a great video that will teach you foods that will help you burn belly fat. Its an intro video to Mike Geary’s Truth About Abs program that I have gone through and highly recommend to anyone that has excess fat over their midsection. You’ll definitely want to learn these insights.

4 Minute Extreme Lower Ab Workout Description Video

The above video guides you through the explanations of how to do each exercise. One important aspect when doing abdominal exercises is to keep a straight back. It is difficult at first but over time you should get accustomed to keeping your back straight during all exercises. In this lower ab workout, you will also need an interval timer. An interval timer is a timer that beeps at certain intervals, hence the name. icon wink 4 Minute Extreme Lower Ab Workout . If you don’t have one, thats fine because I will lead you through the workout. So you can just follow along to the below video.

4 Minute Extreme Lower Ab Workout Video

This videos shows the lower ab workout without the descriptions. Follow along the best you can and don’t worry if you can’t perform all of the movements for the whole amount of time. The fact that you are consistently doing it is the key aspect.

3 Reasons This Lower Ab Workout Is So Good

1. This Lower Ab Workout Uses Supersets

The principle of supersets means that you go from one exercise the next with minimal to no rest in between. When working your lower abs, you want to make sure you get at least some cardio to your workout.

2. This Lower Ab Workout Targets Effectively

Each of these exercises were put together to target your lower abs. Must people know only the crunch and sit up exercises to strengthen their abdominals. Yet there are a ton of other exercises out there especially for strengthening the lower abs.

3. This Lower Ab Workout Takes Only 4 Minutes!

So many people have such a busy life. Getting an ab workout in, especially for their lower abs is one of the last things on their mind. This workout was designed to be short but effective.

*Bonus Article: I found a great article that talks about 1 Unique spice that beats abdominal fat.

It’s a spice that my wife uses quite a bit and is extremely tasty and effective. Definitely want to read this article.

Exercises In This Lower Ab Workout

1. V Holds

2. V Bicycles

3. Single Leg V Lift for Left Side

4. Single Leg V Lift for Right Side

5. V In & Outs

6. Plank Reverse Leg Lifts

7. Weighted Oblique Twists

8. Laying Straight Leg Foot Bouncers

Other Great Lower Ab Workouts

Lower Ab Workout Links

Lower Ab Exercises from WorkoutBox

More Lower Ab Exercises


  1. jp6262amy
    Posted October 21, 2011 at 3:46 pm

    Oh wow! I was gasping for breath just watching this workout!

  2. Posted October 24, 2011 at 11:48 am

    Thanks! I tried this workout with my Functional Strength class on Friday it was great. We found it very difficult to keep both heels off the ground with the leg bouncers though and some people complained that it was hurting their low back and I wonder if the pillow is helping you keep your low back on the floor and allowing you to lift your heels.

    Do you do it with out a pillow as well?

    Thanks so much!

    • Posted October 24, 2011 at 12:29 pm

      Hi Rachel,
      Nah, the pillow prevents my coccyx from digging into the concrete. Have your people put their hands under their butt and push their low backs into the ground as they do the exercise. That’ll help straighten their spine and prevent low back pain.

      Glad they liked the workout!

  3. Posted November 2, 2011 at 2:11 am

    Hi Todd,
    Now these are some great lower abs moves. Im going to use them in my advanced pilates mat class. won’t do it as quickly and will use the c curve spin.
    Im sure they will love them and sweat too.
    lower abs are the biggest challenge for us.

  4. Ben
    Posted February 13, 2012 at 2:42 am

    Im 14. I used this for two months and I now have a six pack. Ur awesome. Pecs are next!

  5. Chzarlotte
    Posted September 2, 2012 at 6:59 pm

    Haha, you’re so funny! I am so glad I found this! Trying it tonight! Hope it’s worth it!

    • Todd Kuslikis
      Posted September 3, 2012 at 9:30 am

      Thanks Chzarlotte! Let me know what you think! :)

  6. Kenneth Johnson
    Posted November 13, 2012 at 9:40 pm

    Just recently discovered your website & immediately downloaded your free work out booklet.
    Unfortunately the workout video didn’t download….Could you possibly resend the video download to me E-mail, as i am sure it will show how to do all the exercises mentioned in your booklet….most of which i have never even heard of, let allow know how to perform. Please help. Thankyou Ken J.

  7. h
    Posted December 15, 2013 at 1:40 pm

    I like it.
    Looks interesting. And they way you present it motivate me to add it into my program .
    Will give it try my next session.


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