Lower Abs is exactly what it says: a focused supine core session targeting the lower abdominal region through five exercises performed with the legs kept elevated off the floor for the duration of the set. Crunch kicks, flutter kicks, scissors, leg raises, raised leg circles, and a 10-count hold run in sequence across 3, 4, or 5 sets with up to 2 minutes of rest. The instruction to keep the legs up throughout is the whole design principle - it maintains continuous tension through the lower abs and hip flexors across all the transitions, turning what would otherwise be a series of discrete exercises into one sustained isometric effort with movement layered on top.

The exercises progress logically in terms of the demand they place on lumbar control. Crunch kicks combine a small hip drive with a leg extension, requiring the lower back to stay pressed into the floor while the legs move. Flutter kicks are rapid alternating leg pulses that keep the hip flexors firing continuously and challenge the ability to maintain a neutral lumbar spine under a dynamic load. Scissors add a wider crossing arc, increasing the range of motion and the lateral demand on the obliques. Leg raises bring the legs from low to high in a controlled arc - the hardest moment is at the bottom, where gravity is at its maximum advantage over the lower abs. Raised leg circles combine rotation with the elevated position, requiring the core to stabilize against a moving resistance in multiple planes simultaneously. The 10-count hold closes the set with pure isometric endurance.

Keep the lower back pressed firmly into the floor throughout. If it begins to arch away from the floor during leg raises or flutter kicks, raise the legs higher until control is re-established.

To make it easier: Allow the legs to rest briefly between exercises rather than keeping them elevated continuously, and bend the knees slightly during flutter kicks and scissors to reduce the lever length and lower the demand on the lower back. Start with 3 sets only.

To make it harder: Lower the legs closer to the floor during leg raises and hold the lowest position for a 2-count before raising them again. Extend the closing hold from 10 counts to 20, and perform raised leg circles in both directions before moving on.