Anyone who has ever done ab exercises knows that no matter how many ab exercises you do, you can never get a six-pack. We all have abs, but they are visible varying degrees depending on our body fat levels. That being said, there is a place for doing ab exercises, and if you want to get that perfect six-pack or strengthen your core, lower ab workouts are an essential part of your routine. While there is only one muscle in your lower abs – the rectus abdominis – lower ab workouts activate your upper abs, so you can work your entire abdominal muscles in the process.
While you may have some knowledge of how to do lower ab workouts, it may be difficult to achieve the results you want once you start doing them. As mentioned before, getting a six-pack requires more than just exercise, having solid knowledge is also helpful when it comes to doing the exercises. This is easily apparent when it comes to some of the technical questions about lower ab workouts.
So, are you asking, “How can I better train my lower abdomen and build abdominal muscles?” In fact, when exercising, most people will think about how to lose fat, especially abdominal fat. But in fact, lower abdominal fat is one of the most difficult parts to lose. However, it is problematic to only see fat loss in that area through targeted lower ab workouts. Why is this the case? First, we need to know that spot weight loss is not a good thing; second, although we focus on lower ab workouts, we can build a stronger core muscle group by doing overall exercises.
The way we do lower ab workouts is also constantly evolving and changing. In this article, we will give you 10 lower ab workouts to help you build a stronger core, and you can also incorporate these lower ab workouts into your daily exercise.
Related: The Best ab workouts for woman(GIF)
Principles of Lower Abs Training
Training the lower abs involves focusing on exercises that target the lower portion of the rectus abdominis and the surrounding muscles. To effectively train the lower abs, consider the following principles:
Engage the Core: Effective lower abs training starts with engaging the entire core. This means bracing your abdominal muscles, not just isolating the lower part. Engaging your core helps stabilize your pelvis and lower back, which is essential for targeting the lower abs properly.
Proper Form: Maintaining proper form during exercises is crucial to avoid injury and maximize effectiveness. This includes keeping your lower back pressed into the floor during exercises and avoiding any swinging or jerking motions.
Exercise Variety: Incorporate a variety of exercises to target the lower abs from different angles. This includes both traditional exercises and those that involve hip flexion or leg raises. Variations might include leg raises, reverse crunches, hanging leg raises, and flutter kicks.
Controlled Movements: Perform exercises with slow, controlled movements rather than fast, jerky ones. This ensures that the muscles are working through their full range of motion and reduces the risk of using momentum rather than muscle strength.
Mind-Muscle Connection: Visualizing and consciously contracting the lower abs during each exercise helps improve muscle activation and effectiveness.
Incorporate Compound Movements: While isolation exercises are effective, compound movements that engage the entire core, such as planks and hanging leg raises, also contribute to lower abs strength and overall core stability.
Balanced Routine: Ensure that your routine includes exercises for the entire core, not just the lower abs. A well-rounded core workout supports overall strength and helps prevent imbalances.
10 Lower Ab Workouts for a Stronger Core
Supine Knee Lifts With a Lift
Top Tip: Supine knee lifts with a lift are lower ab workouts for targeting the lower abs. Focus on controlled movements and maintaining tension in your lower abs throughout the exercise for optimal results.
How:
1. Lie on your back on a mat with your legs extended and arms at your sides, palms facing down.
2. From this position, perform a small lift by raising your hips slightly off the floor, bringing your knees closer to your chest. This adds an extra contraction to the lower abs.
3. Slowly lower your hips back down while keeping your knees bent and close to your chest. Avoid letting your lower back arch off the mat.
Seated Leg Lifts
Top Tip: Seated leg lifts are effective lower ab workouts for engaging the lower abs. Ensure your movements are slow and controlled to maximize the effectiveness of the exercise and avoid strain on your lower back.
How:
1. Sit on the edge of a bench or chair with your hands resting beside you for support.
2. Engage your core and slowly lift your legs until they are parallel to the floor.
3. Hold the position briefly at the top, focusing on contracting your lower abs.
4. Slowly lower your legs back to the starting position, maintaining control and keeping your core engaged.
Mountain Climbers With Sliders
Top Tip: Mountain climbers with sliders are lower ab workouts that combine the benefits of mountain climbers with the added challenge of sliders. This variation helps engage the core more intensely and can improve stability and coordination.
How:
1. Begin in a high plank position with your hands placed directly under your shoulders.
2. Place one foot on each slider, ensuring that the sliders are positioned under your feet.
3. Keep your hips low and your body in a straight line from your head to your heels.
4. Quickly switch legs, sliding the opposite foot forward and pulling the other knee back to the starting position.
V-Ups
Top Tip: V-Ups are powerful lower ab workouts that effectively target the upper and lower abs simultaneously. V-Ups are an effective way to challenge your core and improve abdominal strength and endurance.
How:
1. Lie flat on your back on a mat with your arms extended overhead and legs straight.
2. Engage your core and lift your legs off the ground while simultaneously raising your upper body.
3. Reach your hands towards your toes, forming a “V” shape with your body as you come up.
4. At the top of the movement, your legs should be fully extended and your torso should be lifted so your hands are reaching towards your feet.
5. Hold this position briefly while contracting your abs.
Hanging Leg Raise
Top Tip: The hanging leg raises are lower ab workouts targeting lower abs, hip flexors, and overall core stability. It requires good upper body and core strength as you’ll be hanging from a bar or apparatus.
How:
1. Grip the bar with both hands, palms facing forward or towards you (depending on your grip preference) and hands slightly wider than shoulder-width apart.
2. Hang from the abs pull up bar with your arms fully extended and legs straight down. Your body should be in a neutral position with shoulders engaged and core tight.
3. Keeping your legs straight (or slightly bent if needed for modification), raise them towards your chest.
4. Aim to lift your legs until they are parallel to the ground. For a more advanced variation, raise them higher towards the bar.
5. Briefly hold and squeeze your core at the top of the movement. Ensure that your body remains as still as possible to maximize core engagement.
Reverse Crunch
Top Tip: The reverse crunch are lower ab workouts for targeting the lower abs. It can be done on the floor or a bench, and it primarily focuses on the lower abdominal muscles while also engaging the hip flexors.
How:
1. Lie flat on your back on a mat or bench. Place your arms at your sides or under your hips for support.
2. Bend your knees and bring your feet towards your glutes, so your thighs are perpendicular to the floor and your lower legs are parallel to the floor.
3. Engage your core and use your lower abs to curl your hips off the ground, bringing your knees towards your chest. Your lower back should lift off the floor slightly as you perform the movement.
4. Keep your upper back and shoulders on the mat or bench.
5. At the top of the movement, briefly hold and squeeze your abs to maximize the contraction.
Oblique Crunch
Top Tip: The oblique crunch are lower ab workouts for targeting the oblique muscles, which are located on the sides of your abdomen. These muscles play a key role in rotational movements and help with lateral flexion of the torso.
How:
1. Place your hands behind your head for support or across your chest.
2. Engage your core and lift your upper back off the ground while simultaneously bringing your right elbow towards your left knee. Your torso should rotate as you crunch up, targeting the right oblique muscles.
3. At the top of the movement, squeeze your oblique muscles and hold for a moment. Make sure to keep the movement controlled and deliberate.
4. Slowly lower your torso back down to the starting position with control, returning to the starting position.
Hollow Hold
Top Tip: The hollow hold are lower ab workouts that focuses on improving stability and endurance by engaging the entire abdominal region. It’s a foundational movement often used in gymnastics and other fitness disciplines to build core strength and control. Here’s how to perform a hollow hold correctly:
How:
1. Lie on your back on a mat with your arms extended overhead and your legs straight.
2. Press your lower back into the mat by tilting your pelvis slightly posteriorly.
3. Lift your shoulders, head, and legs off the ground while keeping your arms extended overhead and your legs straight. Your body should form a slight curve or “hollow” shape.
4. Keep your core tight and your lower back pressed into the mat. Hold this position for the desired amount of time, typically starting with 20-30 seconds and working up as you build strength.
Leg Drops
Top Tip: Leg drops are lower ab workouts that target the lower abdominal muscles.
How:
1. Lie flat on your back with your arms by your sides and palms facing down. Keep your legs extended and together.
2. Engage your core and slowly lift your legs towards the ceiling until they are perpendicular to your body.
3. Slowly lower your legs back towards the floor, keeping them straight and controlled. Aim to stop just before your lower back lifts off the ground.
4. Lift your legs back to the starting position and repeat.
Ab contractions
Top Tip: Ab contractions refer to the engagement or tightening of the abdominal muscles. This concept is crucial in various exercises and functional movements to activate and strengthen the core.
How:
1. You can also perform this exercise lying on your back if preferred.
2. Take a deep breath and then exhale. As you exhale, pull your belly button in towards your spine, tightening the abdominal muscles. You should feel a firming of the abdominal area.
3. Maintain this contraction for a few seconds, typically 5-10 seconds, while continuing to breathe normally.
4. Relax your abdominal muscles and return to a neutral position. Allow yourself a brief rest before repeating.
