Exercises for your lower abs are 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.
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Hanging Leg Raises
The first on our list of exercises for your lower abs is one of the most difficult. 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.
Grasp the bar with your hands approximately shoulder-width apart. Use an overhand grip. Now engage your abdominal muscles and slowly raise your legs to 90 degrees. Be sure to keep them straight. Return to your starting position – lowering in a controlled way, not swinging! – and repeat.
Mountain climbers are a classic exercise for your lower abs. They are a great way to really engage your abs. The standard variation is particularly great for your lower abs, and on a more intense level, because of the individual movements.
Start in a raised plank position. Your upper body shouldn’t move so that your lower abs specifically are doing the work. 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.
Bicycle crunches are an awesome exercise that hits your whole abdominal muscle group, and the lower abs are no exception. The leg movements are what you need to be focussing on for the best results.
The correct position is with your knees at right angles while laying on your back, and 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.
Crunches are famous for their ab training results, but they’re not effective for your lower abs since your legs are stationary. That’s where the reverse lunge comes into play – one of the most effective exercises for your lower abs.
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 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.
These may seem like a more oblique centred exercise, but 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.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.