Seven Home Exercises You Can Teach Beginners to Enhance Their Lower Abdominals

Are you a physical fitness trainer who are looking for exercises that you can teach beginners to help enhance their lower abdominals? Having trainees who wish to have flat abs or toned abs and strengthen their core but have just started working out may be a bit challenging especially since they still haven’t had enough experience prior to training.

However, just like what old folks say, things are oftentimes learned best at home. That is why it can be very helpful for you as a trainer to teach your trainees how to perform simple and basic exercises for lower abs for beginners at home. These can be any physical exercises that you think they can simply do at home without using any special instruments or gym equipment.


The lower abdominals are the parts of the human body that can be very difficult to work on. This is due to the fact that they are where we store most of the excess fats in our body. It can be even more difficult to deal with it when one is a woman since she naturally produces the hormone estrogen that is inclined to make her body hold onto the fats in her lower abs.

It takes a lot of courage, patience, endurance, and discipline to successfully get rid of all the extra fats in someone’s belly. When people start noticing that their belly is getting bigger, they oftentimes think they are getting fat. That is why you will sometimes hear people say they want to lose weight because of it.

Some simply cut down on food intake while some go to the gym and hire a physical fitness trainer. Going to the gym is predictably more effective in losing weight and achieving a strong and healthy body. There are many gym equipment people can use such as exercise bikes and rowing machine for weight loss.

If your trainees are having difficulties using equipment like these since they are still beginners, let me share with you seven home exercises that you can teach them to help them. I specifically picked these exercises that can all be done while lying down with their face up to achieve very toned abs and strong core:

1. Heel Tap – For this exercise, instruct your trainees to lay on their back, facing up. Let them place their hands under their butt with their knees bent and their feet positioned like a table top. After that, make them lower their flexed feet slowly forward allowing their heels to slightly touch the ground. Then, ask them to squeeze their abs as they lift their feet back up. Let them do this simultaneously between their two feet.

2. Scissor – Still laying down on their back with their face up, ask your trainees to put their hands behind their head and lift both their head and shoulders off the floor. Then, let them raise their legs slightly off the ground and do a scissor kick. Make sure they use their abdominals to force their legs to move up and down alternately.

3. Straight leg raise – With their body lying on the floor and their face pointing towards the ceiling, ask your trainees to place their hands under their lower back and brace their core. Let them slowly lift their legs from the ground in a straight position and bring them to a 90-degrees position. Wait for one second and then let them lower their legs back to the ground.

4. Roll Up – For this exercise, instruct your trainees to remain to lie down on their back. Let them extend their legs with their knees together, their feet flexed, and their arms placed overhead. Ask them to inhale big and as they exhale, make them lift their arms up and forward.

Remind them to make sure they use their abs to roll their upper body up to a sitting position. This exercise will allow them to squeeze their abdominals, thus, providing a strong core foundation for their body.

5. Criss-cross lift and stretch – This is a very effective exercise since it is a two-for-one pilates move that can double your flat abs results. Making your trainees do this often may give them a satisfying result in just a short period of time.

To do this, ask your trainees to remain to lie on their back with their arms placed on their sides. Let them raise both of their legs up to the ceiling and cross their right leg over their left leg with pointed toes. After that, let them lower their legs at a 45-degree angle and then slowly lift their legs overhead.

Guide your trainees and only ask them to bend their body upwards according to their capacity. If you have trainees who are flexible, they may be able to touch the wall behind them with their toes while their legs are raised and their body is bent upwards. You can ask them to lift their hips as they bend their body to make it easier and then let them bring their legs back to the ground.

6. Frog Press

While your trainees are still lying down face up, ask them to bend their knees, flex their feet and

press their heels together. Then, make them lift their head and shoulder off the floor and curl up

over their ribcage as though they are looking towards their legs. Instruct them to inhale and reach

their arms outside of their hips with their palms facing down.

After that, make them press out through their heels as they exhale, extend their legs at a 45-degree angle and squeeze the back of their knees together. For this exercise, remind your trainees to focus their attention on their abs and make sure they use their abs more when lifting their legs or any parts of their body.

7. Jack Knife

Still lying face up, ask your trainees to extend their legs, press their feet together and extend their arms overhead. Tell them to take a deep breath and as they release their breath, remind them to squeeze their abs by raising their right arm and left leg.

While they do that, ask them to make their hand and foot touch each other. Then, let them take another deep breath, release, and slowly lower their leg and hand back to the starting position.


Working on the lower abdominals does not only make physical fitness trainees physically stronger but also allow them to lose weight and get rid of extra fats. Not only that, they will also be rewarded with a better look of their body.

It is very important that your trainees or students are able to learn how to train and work on their core especially since it is their center for balance. A very strong core will help them in so many ways including back pain prevention.

I hope that my simple tips on how you can teach your trainees to perform exercises that can help them enhance their lower abdominals will be able to help you and them achieve a very satisfying physical exercise result.