7 Lower Ab Exercises using a Booty Band

Need ideas for working those pesky lower abs using a mini band? This booty band lower abs workout will tone and strengthen your lower belly.

Get ready for two of your favorite things ladies — a lower ab workout AND a booty band workout!

It’s safe to say that you ladies absolutely LOVE any and EVERYTHING booty band…especially after the little poll I did in Instagram stories last week.

Everyone knows booty bands are awesome for working those butt muscles, but booty bands can be great for so many other muscles too — just check out this Mini Band Arm Workout.

In my Instagram poll I asked you ladies to let me know what you wanted to see more of on YouTube…and it was overwhelmingly booty band and lower abs…so of course I have to give you what you want!

These lower belly exercises will strengthen not only your lower abs, but also your entire core. And if you really want a little extra ab toning, I’ve given you options to reach those upper abs too!

Just a friendly little reminder about those pesky lower abs though — you can NOT spot reduce, you can only spot train.

Meaning if you want to lose fat in your lower belly, you’ll HAVE to lose fat around your entire body. This mean that nutrition should be just as important, if not MORE important, than your workouts. Nourish your body with healthy foods and burn fat with amazing, effective workouts.

If you need help making a lifestyle change around your nutrition make sure you check out the Live Fit Girls Nutrition Program. There are simple nutrition guidelines that work for EVERYBODY, with over 300+ delicious and healthy recipes to get you results.

Need more fat burning workouts? Try the Fitness Collective App FREE for 14 days and to get instant access to amazing and effective workouts — including tons of the best lower ab workouts!

Are you ready to get Sweaty?

My Equipment:
Yoga Design Lab Combo Mat
Booty Bands

Find your PRINTABLE download HERE!

Booty Band Lower Ab Exercises

Alternating Toe Taps

Start with the booty band around your thighs just above your knees as you lift your legs into a tabletop position. Engage your lower abs and lower your RIGHT leg down to tap your toe to the floor. Be sure to keep a 90 degree bend in your knees, and your hips super steady. Use your lower abs to pull your knee back up and switch sides. Complete 10 repetitions on each side. 

Alternating Leg Reach

Keeping your legs in table top and the booty band above the knees, start reaching one leg out straight to a 45 degree angle, then use the lower abs to pull the knee back in to tabletop. Alternate side to side for 10 repetitions on each side. Be sure to really engage those lower abs on the tabletop leg and don’t let it move as the other leg reaches out.

Double Leg Reach

Now in your tabletop position, start reaching both legs out to that 45 degree position. Be sure to keep your legs apart as you reach both legs out to hover over the mat. Really engage your lower abs and pull your knees back into tabletop, and repeat. Remember to move nice and slow, and keep your hips steady. Complete 15 repetitions. 

Double Leg Lowers

Now bring the band around your ankles, and your legs straight up in the air. Be sure to keep a little resistance in the band and your low abs engaged. Lower your legs down to about 45 degrees, and use your lower abs to pull your legs straight back up. Repeat 10 times. 

Lower Ab Hold Open Close

Continue to lower your legs down to about 45 degrees towards the floor. Hover your legs at 45 degrees, and use your outer thighs to open your legs about shoulder-width apart, and with control bring your legs back narrow (but still keeping the band taut), then use your lower abs to pull your legs back up to the sky, opening the legs shoulder-width apart. Repeat the sequence again starting by lowering your legs. Complete 10 repetitions. 


With both legs straight up to the ceiling and the band still around your ankles, start to drop both legs towards the RIGHT as your LEFT hip slightly lifts off the mat. Circle your legs down towards the floor and continue circling up on the other side, using your lower abs and obliques to ground both hips back on the mat. Once you reach the top, repeat circling the legs in the other direction. Complete 5 repetitions in each direction for a total of 10 circles.

Flutter Kicks

Lastly, extend you legs out to 45 degrees and hold, making sure to keep the band taut the entire time. Start to flutter kick you legs up and down. Focus on keeping your hips as steady as possible and you lower abs pull in. Flutter kicks for 10 repetitions on each leg for a total of 20 repetitions.

Find your PRINTABLE download HERE!

You can repeat this circuit 2-3 times for extra lower ab toning!

If you like this booty band lower ab workout, then you’ll love…

Resistance Band Booty + Abs
The Booty Band Sweat Guide



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