7 Best Lower Ab Exercises to Get a 6-Pack

Workout for abs

Washboard abs are considered by many to be very desirable in the male physique. Not only does a firm, toned stomach look amazing, but good core strength is also great for your posture and mobility. Many abdominal workouts are great for working the upper abs, but can neglect the lower part. The best way to solve this problem is to incorporate movements that lift your feet and legs rather than your torso and shoulders. This way it forces increased engagement and works your lower abs. However, since the lower abs can be a bit weaker, constant work is essential to strengthen them, and you’ll need to be ready for the burn!

Lower abs workout

Consistent training is the key to getting chocolate cut abs. Luckily, it doesn’t take long. All you need is 10 minutes to pull off an epic lower abs workout. While you can’t isolate your lower abs, you can incorporate exercises that influence them more by moving the bottom up. Using only your body weight, the resistance is great for the home. This burner of a workout below is based on Jeff Cavaliere’s ATHLEAN-X program and guarantees the flow of lactic acid. The mix of movements covers the main functions of the lower abs and combines explosive exercises to elevate your heart rate for a well-balanced regimen. This workout is tough, so if you need longer rests, take them. Remember that consistency is what’s most important, so the more you do this, the better your results.

Lower abdominal exercises

1. The number 8

Start your lower abs workout with a burn by doing some figure eights. This exercise targets the lower abs by pulling your feet in toward your body. It also engages your core and obliques with the twisting motion and keeps your body stable, so you don’t fall sideways.

Figure 8s

Not

  • Lie on the floor with your arms at your sides, preparing your body for stability
  • Lift both of your legs up keeping them together and start drawing horizontal figure eights in the air.
  • Each time you approach the top of a curve, squeeze your lower abs to lift your butt off the floor.
  • Continue the movement for 30 seconds.

2. Hands raised back

Backhand raises are a variation of a crunch, which allows you to shift the focus of the exercise from the upper abs to the lower abs. You’ll strengthen your upper body with your hands on the floor, but just be careful not to use your arms to push into the crunch.

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Hands raised back

Not

  • Sit with your legs in front of you, knees slightly bent. Lean back and support your upper body with your hands on the floor wide apart and directly behind you.
  • Bring your legs and chest towards each other in a crunch, meeting towards the middle.
  • Try not to pull with your legs or push with your arms. Focus on using your abs for the movement.
  • Return to your original position and repeat.
  • Continue the movement for 60 seconds.

3. Pistons Twister

Next on the lower abs workout list are the twister pistons. This explosive movement will not only cut your abs, but it will also increase your heart rate. In addition to training like an athlete and burning fat, you’ll be doing passive work on your shoulders and upper body by pressing yourself against the floor.

Twister Plungers

Not

  • Lie on the floor in a plank position, but with your elbows on the floor and your knees slightly bent.
  • Starting on your right side, step your feet forward about half a foot, bringing your knees closer to your body. You will need to twist your torso to the right and pull with your abs to bring your feet back.
  • Bring your feet back to center.
  • Repeat the movement on the left side.
  • Continue the movement for 60 seconds.

4. Seated ab circles clockwise

Similar to the figure eight are seated ab circles. Not only does this work your lower abs, but the move also throws you off balance, forcing your core to engage to stabilize you. You will do two rounds of it, as you will need to do clockwise and counterclockwise circles.

Abdominal Circles Seated Crunches Clockwise

Not

  • Sit with your legs in front of you, knees slightly bent. Lean back slightly and support your upper body with your hands on the floor wide apart and directly behind you.
  • Lift your feet off the ground and draw a circle in the air with your feet, moving clockwise.
  • Try not to pull up using your hip flexors; focus on engaging your abdominal muscles.
  • Continue the movement for 60 seconds.

5. Seated Abdominal Circles Counter Clockwise

Change the direction of your circles to work your abdominal fibers in the other direction. By now you should feel these exercises working, which really goes to show that a sit-up session doesn’t need to be prolonged to hit hard.

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Anti-clockwise seated ab circles

Not

  • Sit with your legs in front of you, knees slightly bent. Lean back slightly and support your upper body with your hands on the floor wide apart and directly behind you.
  • Lift your feet off the ground and draw a circle in the air with your feet counter-clockwise.
  • Try not to pull up using your hip flexors; focus on engaging your abdominal muscles.
  • Continue the movement for 60 seconds.

6. Scissors

The fast pace and intense burn of this lower abs exercise will get your heart rate up. Holding your legs and moving them side to side ensures maximum engagement of your lower abs, giving them a hearty workout. Plus, you’ll also work your adductors and abductors in your legs, as well as your glutes and hamstrings, making this a complete lower body exercise. Remember to keep your lower back flat on the floor, so as not to cause damage.

scissors exercise

Not

  • Lie on the floor with your arms at your sides, preparing your body for stability.
  • Lift your feet off the ground, holding them shoulder-width apart.
  • Bring them towards each other by crossing the right foot on top of the left.
  • Bring them shoulder-width apart and repeat bringing them back, this time with the left foot over the right.
  • Continue the movement for 60 seconds.

7. Crunch 21

At this point in your lower abs workout, you should feel the burn. The penultimate exercise is a real killer – the starfish crunches. This move works both your upper and lower abs, as you lift your legs and torso. It also works the obliques with the crossover motion and the need to stabilize your core due to the high level of motion.

21 Crunch

Not

  • Lie down on the floor, in the shape of a starfish. Don’t give in to the temptation to stop this workout here and never move again.
  • Lift your upper body and legs off the ground, bringing them together in a crunching motion. Extend your right hand towards your left foot.
  • Lower your body, but not all the way to the ground.
  • Repeat the movement, but alternate and bring your left hand to your right foot.
  • Try not to touch the ground with your hands or feet to get up or steady yourself; however, at this stage of lower abs training, you may need to.
  • Continue the crunches by alternating your hands and feet for 30 seconds.
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Lower Abs Workouts FAQ

What is a good lower abs workout?

A good lower abs workout will bring your feet and legs toward your middle. This is the best way to engage the lower section. Try high-intensity sets of figure 8s, backhands, twister plungers, clockwise and counterclockwise seated ab circles, scissors, and an epic finish with a crunch of 21.

How to get rid of pooch in the lower abdomen?

Unfortunately, you can’t spot targeted fat loss, so the key to getting rid of a pooch in your lower belly is the same as any fat loss — a calorie deficit. In men, in particular, the first place to gain fat and the last place to lose it is around the midsection. You can work on strengthening the zone with regular lower abs workouts, which will help you look more toned, especially once you lose some body fat.

Why is it so hard to get lower abs?

Most abdominal workouts focus on the upper part of the abdominal area, neglecting the lower part. To better target your lower abs, it’s about raising your feet and legs rather than lowering your upper body. The lower abs also tend to be weaker, so consistency is key to building and maintaining strength in the zone.

Is a 15 minute abs workout enough?

With the right intensity, you can reach your abdominal goals in just 15 minutes or less. Use a combination of moves that engage the muscles for 30 to 60 seconds at a time, combining three or four exercises in two different sets for a total of six to eight moves. As you work, move from one exercise to the next without a break, then rest between sets for 60 to 90 seconds. Repeat your sets if you’re brave enough.

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