4 Minute Extreme Lower Ab Workout

Written By: Todd Kuslikis
October 20, 2011

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. ;). 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

Knee Health Score 1

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

Show/Hide Comments (21 comments)
  1. Vivianna

    Wow this is the best workout I’ve ever found! I feel the burn! Obliques are next! Thanks for posting. Love the scripture.

  2. Deepak Kevat

    Great collections of lower abs exercises.. It helped me to now some more exercise for the lower abs. Thanks for sharing such a informative articles.

  3. Buck

    I see a lot of interesting articles on your page.

    You have to spend a lot of time writing, i know how to save
    you a lot of time, there is a tool that creates unique,
    SEO friendly posts in couple of seconds, just search in google – laranita’s free content source

  4. Brianna

    Do crunches benefit to a six pack too?

    • Todd Kuslikis

      Of course! However, diet is #1!

  5. h

    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.


    • Todd Kuslikis

      Great H!

  6. Kenneth Johnson

    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. Chzarlotte

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

    • Todd Kuslikis

      Thanks Chzarlotte! Let me know what you think! 🙂

  8. Ben

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

      • Ben

        Ah I would but I don’t have a before. I’ll post the after soon!

        • Todd Kuslikis

          Awesome Ben! 🙂

  9. janey

    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.

    • Todd Kuslikis

      Great Janey! Might want to sprinkle a few of these in as well! 😉

  10. Rachel Hannah

    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!

    • Todd Kuslikis

      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!

  11. jp6262amy

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

    • Todd Kuslikis

      It’s a doozy! 🙂

Submit a Comment

Your email address will not be published. Required fields are marked *