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What's inside
These six ab exercises are split into three that lean on your upper abs and three that lean on your lower abs. Do them together as a 10 to 15 minute routine, two or three times a week, on a mat at home.
Quick truth before we start: your “upper” and “lower” abs are one muscle. You can shift the work toward one end, but not switch the other end off. That is still worth doing, and the routine below uses it. We will also cover what actually changes a lower belly pooch, because it is not just ab work.
The routine at a glance
| Moves | 6 (3 upper-ab focus, 3 lower-ab focus) |
| Time | About 10 minutes in weeks 1 and 2, about 15 after |
| How often | 2 to 3 times a week |
| Equipment | A mat or towel |
| Level | Beginner to intermediate, with progressions |
Upper and lower abs: what is really going on
Your six-pack muscle, the rectus abdominis, runs in one long sheet from your ribs down to your pubic bone. There is no separate “lower ab” muscle.
But the two ends are not identical either. In a small study of young men that measured muscle activity with EMG (sensors on the skin that pick up a working muscle’s electrical signal), curl-up holds shifted more of the work to the upper part of the muscle than leg-raise holds did, and tired that upper part more. Both parts still worked together as one unit in both exercises. That tells you which part is working harder, not where you will lose fat.
So our practical rule is:
- Moves that bring your ribs toward your hips (crunch style) lean more on the upper abs.
- Moves that bring your hips toward your ribs, or hold your pelvis still while your legs move, shift more of the work to the lower abs.
A good routine does both. That is exactly what this one does.
The 3 upper ab exercises
| Move | Sets x reps | Easier | Harder |
|---|---|---|---|
| 1. Crunch | 2 to 3 x 12 to 15 | Hands across chest | Arms overhead, 2 second squeeze at top |
| 2. Toe-reach crunch | 2 to 3 x 12 | Bent knees, reach toward knees | Legs straight up, reach for toes |
| 3. Bicycle crunch | 2 to 3 x 10 per side | Feet stay on floor, small twist | Slow full bicycle, legs low |
1. Crunch. Lie on your back, knees bent, feet flat. Breathe out and curl your head, shoulders and upper back off the floor, ribs moving toward your hips. Lower slowly. Your lower back stays down. It is a small movement; you are not doing a full sit-up.
2. Toe-reach crunch. Lift your legs so your feet point at the ceiling (or keep knees bent). Reach both hands toward your toes by curling your shoulders off the floor. Lower with control.
3. Bicycle crunch. Shoulders lifted, hands lightly behind your head. Bring one knee in as you rotate the opposite elbow toward it, then switch. Slow is harder and better. This one also works your obliques along your sides.
The 3 lower ab exercises
| Move | Sets x reps | Easier | Harder |
|---|---|---|---|
| 4. Reverse crunch | 2 to 3 x 12 | Small range, feet tap floor | Pause at top, slow lower |
| 5. Dead bug | 2 to 3 x 8 per side | Legs only | Opposite arm and leg, 3 second reach |
| 6. Bent-knee leg lower | 2 to 3 x 10 | Lower one leg at a time | Both legs, lower further |
4. Reverse crunch. Lie on your back, knees bent at 90 degrees above your hips, hands by your sides. Use your lower abs to curl your hips off the floor toward your ribs, as if emptying a bowl of water toward your chest. Lower slowly. Do not swing your legs.
5. Dead bug. Arms reaching to the ceiling, knees over hips. Press your lower back gently into the floor and keep it there. Slowly lower one leg toward the floor (and the opposite arm overhead), then return. The moment your back starts to arch, you have gone too far.
6. Bent-knee leg lower. Start like the dead bug, knees bent over your hips. Keeping your lower back pressed down, lower both feet toward the floor, tap lightly, and bring them back. As you get stronger, straighten your legs a little more.
The 10 to 15 minute routine
Do the moves in this order, then rest 60 seconds and repeat.
| Order | Move | Reps |
|---|---|---|
| 1 | Reverse crunch | 12 |
| 2 | Crunch | 15 |
| 3 | Dead bug | 8 per side |
| 4 | Toe-reach crunch | 12 |
| 5 | Bent-knee leg lower | 10 |
| 6 | Bicycle crunch | 10 per side |
Rounds: 2 in weeks 1 and 2, then 3 rounds. The order alternates lower and upper focused moves, so every round covers both.
Progress by moving to the harder version of a move once the last few reps feel easy. A review of 21 weight training studies found muscles grew about as much with light loads as heavy ones when every set was taken to failure (until another rep was impossible). Those studies did not test ab moves, so treat this as a guide: keep the last reps hard.
What about the lower belly pooch?
Here is the honest answer.
The soft layer you can pinch below your belly button is fat, and sometimes loose skin, sitting over the muscle. Ab exercises train the muscle; on their own, they have not been shown to burn off that fat. In one study, sedentary men and women did seven ab exercises five days a week for six weeks while keeping their calories steady. They could do more curl-ups by the end, but compared with a group that did no exercise, their belly fat and waist size did not change. A small 2023 study of 16 overweight men did find slightly more trunk fat loss (about 1.5 lb more over 10 weeks) when part of their running was swapped for long, high-rep sets on ab machines, with calories burned kept the same. One small study in men is not proof, but ab work plus cardio may help a little.
What to focus on over time:
- Lower overall body fat through a modest calorie deficit and daily walking.
- A stronger deep core. Dead bugs and planks teach you to brace your whole middle, not just curl it.
- Patience after pregnancy. If you have had a baby, ask about abdominal separation (diastasis recti) before doing crunches. A doming or ridge down the middle of your belly when you crunch is a reason to get checked.
For a week-long plan that combines core work with the habits that move fat, try the 7 day muffin top challenge.
Questions
How many ab workouts a week?
Two or three is plenty. We see no reason to train abs daily; give them rest days like any other muscle. See how many sit-ups a day for more.
My neck hurts during crunches.
Rest your head in your hands without pulling, and look at the ceiling rather than tucking your chin to your chest.
My hip flexors burn during leg lowers, not my abs.
Bend your knees more and do not lower as far. Keep your lower back pressed down; if it starts to lift, you have lowered too far.
Should I add planks?
Yes, they pair well with this routine. The 30 day arms, abs and butt challenge includes forearm planks in three levels.
This article is for general information and is not medical advice. If you are pregnant, postpartum, have diastasis recti, back pain or a hernia, check with a doctor or physical therapist before doing ab exercises.
