Intense 5-Minute at Home Lower Ab Workout | Build 6-Pack-Abs at Home!

Mike Kenler
October 13, 2020

Intense 5-Minute at Home Lower Ab Workout

What’s going on Aliens! Today, we are going to take on an intense lower abs workout right from home together. But first, let’s briefly cover some anatomy: the rectus abdominis is the scientific term for the muscle that makes up our “six pack” abs.

Although the rectus abdominis is one muscle, certain exercises can more optimally contract specific areas of our abs separating them into upper, middle, and lower sections.

With this intense 5-minute home ab workout, we are aiming to specifically target the lower section of our abs. This routine can be performed as an intense ab finisher or complete multiple sets for a full lower abs workout!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app Exerprise to create custom workouts just like this one!

Once you are able to perform this lower ab workout without any extra needed rests for the desired amount of sets, then you can up the total volume by increasing time per exercise or switch it up completely with different lower ab exercises following the same type of progressional methods!

1. Reverse Crunches

Sit on the ground with your legs straight in front of you. Lean back and place your hands on the ground for stability. Lift your legs a few inches off the ground and contract your abs to bring your knees into your body. Then, straighten your legs and return to the starting position.

Keep your abs tight and repeat!

2. Hip Overs

Lie on your back with your hands by your sides. With your knees bent, contract your abs to raise your hips off the ground driving your knees back toward your head. As soon as your hips come off the ground, then bring your hips back down to the floor and repeat!

3. Hip Thrusts 

Lie on your back and bend your knees slightly. Contract your abs to thrust your lower body straight upwards. Return to the starting position by relaxing your hips and abs while making sure to keep your hips off the ground and legs straight up. Repeat thrusting back up!

4. Leg Raises

Lie on your back with your arms by your sides and push your lower back into the ground. Keeping your legs straight and together, lift your legs upwards until your hips slightly come off the ground. Slowly return to the starting position and repeat!

5. Flutter Kicks 

Lie on your back with your arms by your sides. Raise your legs up to roughly six inches from the floor. Keeping your legs straight, bring one foot down until it hovers just slightly above the floor. Then, raise this foot and bring the other one down.

Keep alternating feet and be sure to keep your abs engaged the entire time!

We hope you enjoyed this intense 5-minute at home ab workout. Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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