Everyone dreams of having six-pack abs, and most of us start to see the upper abs taking shape but find it difficult to get the lower abs defined. Most of the fat tends to accumulate near the belly area because whatever we eat goes down to our stomach, but that doesn’t mean we can’t get lower abs.
Our core muscles are extremely important because it’s the middle portion of our body and the foundation of strength. If your core is strong, then you will be less prone to lower back pain and posture issues. Doctors have observed that people with a stronger core are less likely to suffer from back injuries or spinal problems.
Fit Theories brings you the best 7 exercises for targeting lower abs which you can do anywhere, anytime, and start seeing results in just a few weeks with consistent effort.
Duration – Lower Abs Workout
This is a 45-minute abs workout with 15 seconds of rest between each set. Every exercise should be performed in 5 sets for maximum effectiveness. So, let’s get started with your lower abs journey.
Note: Don’t drink too much water during the workout. Only drink when you feel dehydrated. It’s better to take small sips of water instead of gulping down large amounts, as it may cause discomfort while exercising.
Lower Abs Exercises
1. Leg Raises
The best and simplest way to perform this exercise is to lie down on the floor or any hard flat surface. Tuck your hands beneath your hips for support. Ensure your body is flat and parallel to the surface. Slowly lift your legs straight up until they are perpendicular to the surface. Hold your legs in that position for 2–3 seconds, then slowly bring them down without touching the floor.
This exercise directly targets your lower abdominal muscles and helps burn belly fat. Try to keep your core engaged and avoid arching your back for best results.
2. Hanging Leg Raises with a Twist
This is one of the most effective exercises for the lower abs and obliques at the same time. It engages your entire core and is also excellent for improving body stability.
Hang from a pull-up bar. Lift your legs up to a 90-degree angle with your upper body. After raising the legs, twist them to the left side first and then to the right. Slowly bring your legs back down.
Ensure minimal upper body movement while lifting your legs. This keeps the pressure on your abs and not on your arms or shoulders.
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3. Scissors
This exercise requires a bench, but even if you don’t have a bench, we will tell you how to do it below.
Lie with half of your body on a flat bench where your legs remain in the air and your upper body on the bench. Make sure your full body is in a straight line. This exercise is similar to leg raises, but here you will only bring one leg up at a time while the other leg remains straight. Then alternate the legs by making a movement like a scissor.
If you don’t have a bench, get down on the floor and make sure your legs remain in the air at a 45-degree angle with respect to your body. Perform the rest of the exercise the same way.
Scissor kicks are excellent for developing endurance in the lower abs and building coordination and stability across the core.
4. Reverse Crunches
Crunches are everyone’s favorite upper abs exercise and we all know how to do them. By doing reverse crunches, we engage all our core muscles (upper abs + lower abs) together.
By lying down on the floor, lift your neck up and bend your legs with knees at an angle of 90 degrees. Try to bring your knees as close to your lower chest as possible and at the same time lift your neck and shoulders as close to your knees as you can.
Reverse crunches activate deep abdominal muscles and are safer on the spine than traditional crunches. They are a great addition for anyone aiming to sculpt their lower abs.
5. Mountain Climber
Get yourself into a high plank position by keeping your hips elevated. Bring your left leg near to your chest while your right leg remains at its initial position. Then switch and bring the right leg near to the chest while the left leg stays at rest. Try doing it fast with a steady rhythm. Think of climbing a mountain—that’s how you have to do it.
Mountain climbers are a dynamic movement that targets your core while also increasing your heart rate. They also help improve agility and coordination while shredding calories.
6. JackKnife
This is a new variation of exercise which also involves your whole core. Lie down on the floor and bring your left leg up and at the same time lift your right arm up and try to touch your foot. If you can’t reach your foot, then bring your hand as close to it as you can and then repeat with the other leg and arm.
This cross-body motion challenges your entire abdominal region and enhances flexibility. Over time, you will notice improved mobility in your hips and shoulders as well.
If you find it difficult to do, try this form of Jackknife exercise as explained by coachmag.co.uk.
7. Plank
It is a very important exercise even if you are only targeting lower abs. Plank helps in overall core muscle strengthening and increases the size of your ab muscles. Healthline suggests that planks have many benefits including better posture and reduced risk of injury.
Go into a plank position and start a stopwatch. Make sure your core is tight and you create a vacuum inside your stomach. Remain in that position for at least 3–5 minutes.
If you are a beginner, then try to remain in the plank position until it starts to feel challenging. Gradually increase your time over days and weeks.
These are the best lower abs exercises which can help you get six-pack abs fast.
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