If You Want to Burn Fat and Grow Your Booty, This 14-Minute Workout Delivers!

Image Source: POPSUGAR Photography / Benjamin Stone

Your lower abs are a pesky area to work; most of the time, we tend to feel the effects of our core work and ab exercises in the upper abdominal muscles, while that lower belly ends up feeling a bit neglected.

These five workouts all put your lower abs first, so those muscles are going to both love and hate you when you’re done. Pick a simple three-move circuit or a quick five-minute workout to blast your belly with some targeted muscle building. Don’t forget to do some fat-burning cardio to reveal those hard-earned abs.

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Lagree Lower-Ab Workout

Take the Megaformer moves home with you with these lower-ab-targeting moves from the Lagree Method.

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3-Move Floor Workout

Get into those lower abdominals with three straightforward moves, all on the ground.

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5-Minute Lower-Ab Workout

Tone up those lower abs in a flash with this simple five-minute at-home workout.

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3-Move Bodyweight Workout

Keep it simple with just three moves — all targeting that lower belly. No equipment necessary.
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5-Minute Standing Workout

All you’ll need for this upright workout are one dumbbell and five minutes. Get ready to feel the burn in the lower and side abdominals!

Your butt is about to get all kinds of sore from this workout. OK, your legs too. And while we’re at it, your arms and core can get in on the action, too. This workout is fast-paced and quick but effective. You’ll feel the burn after just the first 30 seconds!

The Workout

Equipment needed: pair of medium-weight dumbbells and a bench or stair

Round 1: repeat three times
30 seconds jump squats (or squats)
30 seconds alternating forward lunges with bicep curls
30 seconds goblet squats
15 seconds rest

Round 2: repeat three times
30 seconds gate swings with cross
30 seconds dumbbell thrusters
30 seconds dumbbell swing
15 seconds rest

Round 3: repeat three times
30 seconds lunge jumps
30 seconds dumbbell step-ups
30 seconds side lunge with curtsy squat
15 seconds rest

Round 4: repeat three times
30 seconds plank jacks
30 seconds deadlifts
30 seconds dumbbell sumo squat
15 seconds rest

If you need directions for each move, keep reading.