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Your 3-Minute Lower-Abs Blast

Last week, Tone House trainer Lauren Williams had you using total-body moves to target your entire core. That was fun, right? If you're up for another (ab) challenge, you'll like this week's workout even more. We've upped the time factor by a minute (three minutes total) and zeroed in on a particular part of your core: your lower abs. "Make sure to keep your back from over-arching in these positions, so you get max activation in your lower abs," says Williams. Yep, that means no cheating.

Your plan: On Sunday, Monday, Wednesday, and Thursday, complete 45 seconds each of dead bugs, leg drops, alternating toe touches, and scissors for a three-minute lower-ab blast. (Watch the video to nail the form for each exercise.) And similar to last week, we've added cardio bursts on Tuesday (40 seconds of HIIT tuck jumps, followed by 20 seconds of rest) and Friday (30 seconds of all-out sprints with 75 seconds of recovery). No one will see your toned abs if there's a layer of fat over 'em, right? Take a breather on Saturday (try cooking with these fat-fighting superfoods), and check the full 30-day ab challenge for next week's plan. Ready, set, sculpt!









3-Minute Week 2 Breakdown

Dead Bugs

  • Lie on your back with your legs in tabletop, calves parallel to the ground, arms extended up toward the ceiling.
  • Extend one arm back and the opposite leg down, hovering an inch off the ground, then return and switch sides.
  • Alternate repeatedly for 45 seconds.

Leg Drops

  • Support your back by placing your hands underneath your butt, and extend your legs straight up toward the ceiling.
  • Lower your legs together, keeping them straight and stopping a few inches above the floor, then raise back to start. Keep the core connected and be sure to not arch your back.
  • Repeat for 45 seconds.

Alternating Toe Touches

  • Start by lying flat on your back, arms by your sides and legs straight.
  • Reach up with your arm and lift your opposite leg to touch your fingertips to the toes. Lie back down and switch sides.
  • Repeat for 45 seconds.


  • Start on your back, hands under your butt for support and legs extended straight on the floor.
  • Lift the right leg up to point toward the ceiling, then as you lower it raise the left to do the same.
  • Alternate for 45 seconds.




Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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