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If you want pancake-flat, carved-up lower abs and a razor-sharp V-cut, consider The Lower Abs Trifecta your little secret weapon. Comprised of 3 different ab exercises back-to-back, it'll absolutely demolish your lower abs and leave you sore for days. That's exactly what we want -- hyperaccelerated growth.
CrossFit Mamas- blogger who is a mother of 4 decided to do to cross fit as her husband has done for years... within 5 months she was in the best shape of her life and these workouts were done within 15/20 minutes 4-5x/week! She altered the workouts to be done at home and for the females!
Low-belly leg reach, a "boat pose" with crunch combo that works your abs so hard you'll feel it for days! | health.com
Squat, Row, and Triceps Extension- Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together. Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up. Repeat 20 times.