Effertless lower abs exercise like gym boy

The term "lower abs" is actually a misnomer—your rectus abdominis muscle, or abdominal wall, actually covers your entire midsection and connects at your pelvis. Still, women (and men!) are constantly searching for exercises that will help eliminate a loose or puffy lower-ab area. PSA: No amount of lower-abs workouts will magically make your abs pop if you have a layer of belly fat over the top. (Read: You Can't Spot Reduce Fat—and Other Myths to Stop Believing)

However, these effective exercises target multiple abdominal muscles, so you'll strengthen your entire midsection—including your lower abs—with every rep. (Related: Why It's Important to Have a Strong Core Besides Looking Good)

Pro tip for getting the most out of these lower-abs exercises: Focusing on the activation of your core is the key to success with these moves (and any abs exercise). In fact, one study from Hull University found that people who mentally focused on their muscles and how they were moving experienced greater muscle activity, which can result in greater strength gains over time. We've included "mind your muscle" tips with every exercise to help you maximize your results.

How it works: Do the prescribed number of sets and reps for each lower abs exercise consecutively, taking a 45- to 60-second rest between sets. Perform the full lower-abs workout on 3 or 4 nonconsecutive days each week. (Or pick a few of your favorite moves and add them into your regular routine.)

You'll need: A mat or towel