The 7 Best Lower Ab Exercises
Achieving a toned, flat lower abdomen requires a focused exercise regimen. The lower abs are often challenging to target, but with the right exercises and consistency, you can effectively strengthen this area.
In this article, we’ll explore the 7 best lower ab exercises, ranging from beginner to advanced, that can help you achieve those coveted lower abs. Whether you’re new to fitness or an experienced athlete, these exercises will help you get the most out of your workouts.
Beginner Exercises
1. Flatten Lower Abs With Your Phone
A straightforward yet effective exercise for beginners is Flatten Lower Abs With Your Phone. This exercise requires minimal equipment and is a great starting point to engage your lower abs.
How to Do It:
- Lie on your back with your legs extended and your arms at your sides.
- Place your phone on your lower abs.
- Lift your legs slightly off the ground, aiming to flatten your lower abs against your phone.
- Hold this position for at least 2 seconds.
- Lower your legs slowly back to the starting position.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
This exercise helps in flattening your lower abs by ensuring that you are engaging them effectively. The key is to focus on the contraction and the slow release of each rep.
2. Seated Lower Ab Lifts
The Seated Lower Ab Lifts is another excellent exercise for beginners, targeting the lower abs effectively.
How to Do It:
- Sit on the edge of a sturdy chair with your back straight.
- Place your hands on the sides of the chair for support.
- Lift your legs straight out in front of you, keeping them together.
- Engage your lower abs and lift your legs as high as you can.
- Lower your legs slowly back down.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
By focusing on lifting your legs using your lower abs, you can effectively work on this area while building strength and endurance.
3. Lower Ab Crunches
Lower Ab Crunches are a classic exercise that specifically targets the lower abs. It’s essential to execute this exercise with proper form to maximize effectiveness.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Lift your hips and buttocks slightly off the floor, engaging your lower abs.
- Lower back down slowly.
Important Tip: Ensure that your hips and butt are coming up off the floor, even if only a tiny bit, to effectively target your lower abs.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
- Only do ONE of the three lower ab exercise variations shown in related videos.
Once this exercise becomes too easy, consider progressing to more challenging exercises such as Reverse Sit-ups.
Intermediate Exercises
4. Chair Rollouts
The Chair Rollouts exercise provides a challenging way to work your lower abs while also engaging your core.
How to Do It:
- Kneel on the floor with a chair in front of you.
- Place your hands on the seat of the chair.
- Slowly roll the chair away from you by extending your arms forward.
- Engage your lower abs and core to control the movement.
- Roll the chair back to the starting position.
Important Tip: Avoid crashing into the wall. Instead, try to touch the wall gently without making any noise. The farther away you start from the wall, the better the workout.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
If you find this exercise challenging, you can use an Ab wheel, a weighted bar, or even a shirt to slide on the floor for a similar effect.
5. Look Betters
Look Betters are a dynamic exercise that combines the benefits of chair burpees with the focus on lower abs. This exercise also helps in burning belly fat due to its high-intensity nature.
How to Do It:
- Start in a seated position on the floor with your hands by your sides.
- Kick your legs up towards your chest and then back down.
- Quickly get into a standing position.
- Repeat the sequence in a fluid, continuous motion.
Benefits: Look Betters not only target your lower abs but also contribute to overall fat loss.
Sets and Reps:
- Perform as part of a high-intensity interval training (HIIT) workout.
- The intensity and duration can vary based on fitness level.
Advanced Exercises
6. Reverse Sit-ups
Reverse Sit-ups are an advanced exercise designed to intensify the challenge for your lower abs.
How to Do It:
- Lie on your back with your hands behind your head or crossed over your chest.
- Lift your legs and bend your knees towards your chest.
- Engage your lower abs and lift your hips off the floor, bringing your knees closer to your chest.
- Slowly lower your hips and legs back to the starting position.
Too Easy? Use a higher incline or add ankle weights for additional resistance. Alternatively, you can progress to Hanging Lower Abs if this exercise becomes too easy.
Too Hard? If you find this exercise challenging, perform Lower Ab Crunches or raise your knees halfway, or have a partner assist in raising your knees to touch your elbows.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
7. Hanging Lower Abs
Hanging Lower Abs is a highly effective advanced exercise that targets the lower abs with increased intensity.
How to Do It:
- Hang from a pull-up bar with your hands shoulder-width apart.
- Keep your legs straight and engage your lower abs.
- Raise your legs up towards the bar until your feet touch it.
- Slowly lower your legs back to the starting position.
Too Hard? If this exercise is too difficult, start with Lower Ab Crunches or Reverse Sit-ups. To increase difficulty, use ankle weights and/or keep your legs almost straight while raising them.
Sets and Reps:
- Do 2 to 6 sets of 8 to 20 reps.
- Perform this exercise 2 to 4 days per week.
More Ab Exercises
In addition to these seven exercises, incorporating a variety of ab exercises into your routine can further enhance your core strength and definition. Always ensure that you perform exercises with proper form and control to avoid injury and maximize effectiveness.
By incorporating these best lower ab exercises into your workout routine, you can target your lower abs effectively, increase core strength, and work towards achieving a toned, flat abdomen. Remember to start with exercises suitable for your fitness level and progressively challenge yourself with more advanced movements as you build strength. Consistency and proper form are key to achieving your fitness goals.
