When it comes to building a solid core, focusing on the lower abs can be a game-changer. But let’s face it – those lower abs are often tricky to target. Luckily, we’ve got the scoop on some of the best lower ab exercises (shoutout to our Co-Founder, Iulia, for her killer abs) to help you sculpt and strengthen your midsection. Whether you're new to fitness or a seasoned lifter, these exercises will have you feeling the burn and seeing the results.
1. Leg Raises
Leg raises are a classic when it comes to how to exercise lower abs. Not only do they engage your lower abdominal muscles, but they also work your hip flexors and lower back.
How to Do It:
- Lie flat on your back with your legs extended.
- Place your hands under your glutes for support.
- Slowly raise your legs to a 90-degree angle, keeping them straight.
- Lower them back down without touching the floor, keeping the tension on your abs the whole time.
Pro Tip: Keep your core tight throughout the movement to avoid straining your lower back.
2. Reverse Crunches
Reverse crunches target your lower abs while being gentler on your back compared to other exercises.
How to Do It:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands by your sides or under your hips for support.
- Bring your knees toward your chest while lifting your hips off the floor.
- Lower back down slowly and repeat.
Pro Tip: Avoid using momentum. Focus on using your abs to lift your hips for maximum engagement.
3. Reverse Plank March
The reverse plank march is a great move for not only targeting your lower abs but also working your glutes and shoulders. It’s a killer move for overall core strength.
How to Do It:
- Start in a reverse plank position with your hands on the floor and your body in a straight line, facing up.
- Engage your core and lift your hips so your body forms a straight line from head to heels.
- March one leg up toward your chest, keeping your hips level.
- Lower that leg back down and alternate with the other leg.
Pro Tip: Keep your core engaged and hips lifted as you march to make sure you're really targeting your lower abs.
4. Flutter Kicks
Flutter kicks are perfect for targeting your lower abs without needing any equipment. Plus, they’re great for adding a little variety to your routine.
How to Do It:
- Lie flat on your back with your arms by your sides.
- Raise your legs a few inches off the floor.
- Alternate kicking your legs up and down, keeping them straight.
- Focus on controlling the movement, especially as your legs go down.
Pro Tip: Keep your lower back pressed into the floor to prevent any strain.
5. Plank with Leg Lift
A plank with a leg lift is an excellent way to challenge both your core and lower abs while improving your overall stability.
How to Do It:
- Start in a plank position with your forearms on the ground and your body in a straight line.
- Lift one leg up toward the ceiling, keeping it straight and your hips level.
- Lower the leg back down and alternate with the other leg.
Pro Tip: Keep your core engaged and your hips steady. Don’t let your back sag during the movement.
6. V-Ups
If you want to combine a few movements into one exercise, v-ups are a solid choice. This exercise works your lower abs, upper abs, and hip flexors all at once.
How to Do It:
- Lie flat on your back with your arms extended overhead and legs straight.
- Simultaneously lift your legs and upper body, reaching for your toes with your hands.
- Lower back down with control and repeat.
Pro Tip: Keep your legs straight as you lift them to maximize the engagement in your lower abs.
FAQ
How often should I do ab exercises for lower abs?
It’s recommended to target your lower abs 2-3 times a week, allowing your muscles time to recover between sessions.
Can I see results from lower ab exercises quickly?
Results vary from person to person, but with consistency, a well-rounded fitness routine, and diet, you should start to see progress within a few weeks.
Can lower ab exercises help with belly fat?
While lower ab exercises are great for toning and strengthening your core, they won't specifically target belly fat. Fat loss happens throughout the body with a combination of diet, full-body workouts, and consistency. Focus on overall fat loss and muscle building for the best results!
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