{"id":3167,"date":"2014-12-07T10:46:08","date_gmt":"2014-12-07T06:46:08","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=3167"},"modified":"2022-06-09T05:39:40","modified_gmt":"2022-06-09T01:39:40","slug":"how-to-get-a-flat-stomach-lower-ab-workout-for-women","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/","title":{"rendered":"#47 How To Get A Flat Stomach Part 8: Lower Ab Workout For Women"},"content":{"rendered":"<p>Hi lovelies,<\/p>\n<p>This is a lower ab workout for women that you can do in the&nbsp;gym.<\/p>\n<p>But before I get into the workout, I just wanted to mention one very important thing when it comes to getting a flat stomach and ab definition, particularly when it comes to your lower abs.<\/p>\n<p>It is typically normal for women to store fat on their lower stomach and hips. Doing exercises for your lower abdominals will not get you a flat stomach. This comes mostly from your diet and also cardio. To reduce your amount of belly fat on your lower stomach, you MUST make sure your diet is spot on! Check out my previous blog post on <a href=\"http:\/\/www.rachaelattard.com\/how-to-get-flat-stomach-get-rid-of-belly-fat\/\">how to get rid of belly fat<\/a>.<\/p>\n<p>OK, so these exercises target your lower abdominals, but will also work other muscles of your core. I have designed the ab workout for women, but men can do these exercises too!<\/p>\n<p>Enjoy!<\/p>\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe loading=\"lazy\" style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/OjViAf7_11c\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/div>\n<h2><strong>HOW TO COMPLETE MY LOWER AB WORKOUT FOR WOMEN<\/strong><\/h2>\n<h3><strong>1. HANGING LEG RAISES<\/strong><\/h3>\n<p>Do 10 reps<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14218 gr-progress\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women.jpg\" alt=\"lower ab workout for women\" width=\"479\" height=\"321\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women.jpg 479w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-300x201.jpg 300w\" sizes=\"auto, (max-width: 479px) 100vw, 479px\" \/><\/p>\n<h3><strong>2. TRX JACK KNIFE<\/strong><\/h3>\n<p>Do 10 reps&nbsp;<strong><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14221\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-1.jpg\" alt=\"lower ab workout for women\" width=\"478\" height=\"312\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-1.jpg 478w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-1-300x196.jpg 300w\" sizes=\"auto, (max-width: 478px) 100vw, 478px\" \/><\/strong><\/p>\n<h3><strong>3. TRX PIKES<\/strong><\/h3>\n<p>Do 10 reps<strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14223\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-2.jpg\" alt=\"lower ab workout for women\" width=\"481\" height=\"342\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-2.jpg 481w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-2-300x213.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-2-400x284.jpg 400w\" sizes=\"auto, (max-width: 481px) 100vw, 481px\" \/><\/strong><\/p>\n<h3><strong>4. CROSS BODY MOUNTAIN CLIMBERS&nbsp;<\/strong><\/h3>\n<p>Do 30 reps (15 each side)<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14230\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-4.jpg\" alt=\"lower ab workout for women\" width=\"484\" height=\"315\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-4.jpg 484w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-4-300x195.jpg 300w\" sizes=\"auto, (max-width: 484px) 100vw, 484px\" \/><\/p>\n<h3><strong>5. DISH CRUNCHES&nbsp;<\/strong><\/h3>\n<p>Do 15 reps<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14231\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-5.jpg\" alt=\"lower ab workout for women\" width=\"485\" height=\"300\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-5.jpg 485w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-5-300x186.jpg 300w\" sizes=\"auto, (max-width: 485px) 100vw, 485px\" \/><\/p>\n<h3><strong>6. SWISS BALL LEG RAISES&nbsp;<\/strong><\/h3>\n<p>Do 15 reps<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14234\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-6.jpg\" alt=\"lower ab workout for women\" width=\"483\" height=\"357\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-6.jpg 483w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-6-300x222.jpg 300w\" sizes=\"auto, (max-width: 483px) 100vw, 483px\" \/><\/p>\n<h3><strong>7. LEG RAISES WITH REVERSE CRUNCH&nbsp;<\/strong><\/h3>\n<p>Do 15 reps<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14236\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-7.jpg\" alt=\"lower ab workout for women\" width=\"483\" height=\"357\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-7.jpg 483w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/lower-ab-workout-for-women-7-300x222.jpg 300w\" sizes=\"auto, (max-width: 483px) 100vw, 483px\" \/><\/p>\n<p>Typically I would not do all of these exercises in one ab workout session. I would incorporate 1 or 2 of them. I will be providing some complete ab workouts in the near future so stay tuned!<\/p>\n<p>If you like this workout and want to see more, check out&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/workouts\/\">my&nbsp;blog.<\/a><\/p>\n<p>Love Rachael Xx<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi lovelies, This is a lower ab workout for women that you can do in the&nbsp;gym. But before I get into the workout, I just wanted to mention one very important thing when it comes to getting a flat stomach and ab definition, particularly when it comes to your lower abs. It is typically normal&#8230;<\/p>\n","protected":false},"author":2,"featured_media":14910,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836],"tags":[189,214],"class_list":["post-3167","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-free-workouts","tag-ab-workout-for-women","tag-lower-ab-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Get A Flat Stomach: Lower Ab Workout For Women<\/title>\n<meta name=\"description\" content=\"How to get a flat stomach blog series. Lower ab workout for women. 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This one focuses on the lower abdominal muscles to give you ab definition!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2014-12-07T06:46:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-09T01:39:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/HOW-TO-GET-A-FLAT-STOMACH-PARTLOWER-AB-WORKOUT-FOR-WOMEN.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"720\" \/>\n\t<meta property=\"og:image:height\" content=\"405\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"#47 How To Get A Flat Stomach Part 8: Lower Ab Workout For Women\",\"datePublished\":\"2014-12-07T06:46:08+00:00\",\"dateModified\":\"2022-06-09T01:39:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/\"},\"wordCount\":276,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/HOW-TO-GET-A-FLAT-STOMACH-PARTLOWER-AB-WORKOUT-FOR-WOMEN.jpg\",\"keywords\":[\"ab workout for women\",\"lower ab workout\"],\"articleSection\":[\"Blog\",\"Free Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/\",\"url\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/\",\"name\":\"Get A Flat Stomach: Lower Ab Workout For Women\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/how-to-get-a-flat-stomach-lower-ab-workout-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2014\/12\/HOW-TO-GET-A-FLAT-STOMACH-PARTLOWER-AB-WORKOUT-FOR-WOMEN.jpg\",\"datePublished\":\"2014-12-07T06:46:08+00:00\",\"dateModified\":\"2022-06-09T01:39:40+00:00\",\"description\":\"How to get a flat stomach blog series. 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