Training your lower abs is crucial if you want to develop real core strength. Most ab workouts that are out there heavily focus on the upper and mid ab section, so the lower abs are often forgotten. They make all the difference when it comes to some harder exercises, and they will definitely contribute to your overall upper body strength.

Sometimes it can be hard to find or even to choose which exercises you should be doing in your ab workout to fix this issue, so we’re here to help. Here we’ll discuss our top 5 lower ab exercises to give you the strength and the defection you want, safely and correctly.

Hanging leg raises

Exercise Example

The first on our list is one of the more difficult ab exercises we have. Hanging leg raises, although fairly popular, can be a real struggle to keep up for a full set. They help you build up your lower abs and strengthen your hips and lower back at the same time. Easily worth the effort!

To do them, you need to be lying flat on your back on a comfortable surface. Once you’re ready and your arms are by your sides, slowly lift your legs while keeping them straight. You should be able to gradually reach a right angle and then bring them back down at the same speed they were raised. Do this for your designated workout, and you will definitely know about it! *

Mountain Climbers

Exercise Example

This is a classic ab exercise that is growing in popularity: mountain climbers. They are a great way to really engage your abs and have the variability to do wonders for your whole core. The standard variation is great for your lower abs though, and on a more intense level because of the individual movements.

Starting in a raised plank position, it’s a very knee orientated movement. Your upper body shouldn’t move so that your lower abs specifically are doing the work that you need. Bring your knee up to elbow level with one leg, before alternating and repeating. The best results will likely come from you doing them over a longer duration with a shorter rest rather than for reps, but do whatever fits your workout!

Bicycle Crunches

Exercise Example

Bicycle crunches are an awesome exercise that hit your whole abdominal muscle group, and the lower abs are no exception. They’re a great but extremely taxing exercise that will see your results in no time. The leg movements are what you need to be focussing on for the best results, but any way you do it will get you feeling the burn.

The correct position is with your knees at right angles, while laying on your back, elbows flared behind your head. Do this and you’re good to go! Bring in your legs in an alternating motion and twist your core so that your opposing elbow comes as close as you can manage to it. This means that you’re hitting your obliques, upper and lower abs at the same time! Just remember not to cheat and move your elbows; it’s easier to do than you might think.

 

Reverse Crunches

Exercise Example

Crunches are famous for their ab training results, but they aren’t even close to being effective for your lower abs since your legs are stationary. That’s where the reverse lunge comes into play. They are quite difficult to sustain but again, they are effective at what they do.

As with all of these exercises, ensure that you’re on a supportive yet firm surface so that you are getting the most of your work without possible injuries. Place your legs at right angles again so that your knees are bent and contract your abs so that your lower back is off the floor and your legs move upwards. This is the mimic of a crunch as the name suggests, so think of it in the same way. Take it back slowly to protect your neck and coccyx.

‘Windshield wipers’

Exercise Example

These may seem like a more oblique centred exercise but stay with us. The windshield wiper exercise makes sure that your lower abs are engaged constantly throughout, giving you an incredibly efficient exercise with real strength building.

To do them, you need to again stay flat on your back with your knees bent so that your legs are at a right angle. From here, spread your arms out to your sides for stability, and twist your core until your knees are just above the floor but still off the ground. Hold, return to centre, and repeat. That’s it, and your lower abs will thank you for it.

 

These five exercises are all at the top of their game when it comes down to training your lower abs. You should consider them even as a standalone workout, however, they can also be a great addition to an already established routine. It’s easy to do, but don’t take your lower abs for granted. They have benefits that you won’t even know that you need.

 

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If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.