Lower Ab Workout: 5 Exercises to Flatten Your Lower Abs (2024)

To sculpt your lower abs, it’s essential to focus on that specific area. While sit-ups are a popular choice, they’re not the only option available. Incorporate exercises like mountain climbers, leg drops, and hip lifts to find what suits you best.

Even with regular exercise and a balanced diet, many individuals find their lower abs could use more definition and strength.

Targeting this area with specific exercises can help strengthen your lower abs.

Include core workouts such as planks, crunches, scissor kicks, and butterfly kicks to build strength, enhancing your ability to perform various activities.

According to a 2019 study, a strong core not only improves posture and prevents injuries but also alleviates back pain.

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5-Move Lower Ab Workout

Understanding Your Lower Abdominal Muscles

Your abdominal cavity comprises three major muscle sheets located on the sides and front of your body: the external oblique, internal oblique, and transverse abdominis.

These muscles are complemented in the front and on each side by the rectus abdominis.

Contrary to popular belief, there aren’t separate lower and upper abs; they are all part of the same muscle group. However, trainers often separate them for educational purposes.

Reverse Crunch – Lower Ab Workout

• This exercise targets the muscles below your belly button by lifting your legs instead of your upper torso. It’s performed in the boat pose or hollow hold position, engaging your transverse abdominis muscle deeply. Here’s how to do it:
  • Lie face up on your mat with knees bent and feet flat, arms by your sides.
  • Lift your feet off the floor, keeping knees bent at a 90-degree angle.
  • Tighten your core, curling your low back and lifting your tailbone and buttocks off the ground.
  • Keep shoulder blades in contact with the floor and avoid using momentum.
  • Pause briefly at the top before slowly lowering your legs back down.
  • Aim for 12-15 reps, focusing on slow, controlled movements.
  Trainer Tip: Maintain a slow pace to maximize core engagement.Variation: Add resistance by holding a medicine ball between your knees or a Swiss ball between your ankles.

Cross Body Climber – Lower Ab Workout

• This exercise is a fast-paced, high-intensity move that engages abdominal muscles while burning calories. It targets obliques by adding a twist to standard mountain climbers. Here’s how to do it:
  • Start in a high plank position with arms straight, hands shoulder-width apart, and legs extended.
  • Keep your body in a straight line from shoulders to ankles, avoiding dropping or sagging hips.
  • Tighten your core and lift one foot off the floor, bringing the knee towards the opposite shoulder.
  • Return to the starting position and repeat on the other side.
  • Continue alternating for 12-15 reps per side, maintaining proper form throughout.
  Trainer Tip: If mountain climbers cause discomfort, try the dead bug exercise as an alternative.

Scissors Crunch – Lower Ab Workout

• This dynamic exercise strengthens the back while targeting lower abs and core. It also engages external obliques and leg muscles. Here’s how to perform it:
  • Lie on your back with legs straight and feet together, hands at your sides.
  • Lift one leg towards the ceiling while keeping the other slightly off the floor.
  • Crunch your upper torso, lifting slightly off the floor.
  • Alternate leg positions in a scissor-like motion, aiming for 12-14 reps per side.
  • Maintain a flat back and engage core muscles throughout the movement.

Bicycle Crunch – Lower Ab Workout

• The bicycle crunch is a core-strengthening exercise that targets the bottom two abs and engages external obliques. Here’s how to do it:
  • Lie flat on your back with knees bent, feet on the floor, and hands behind your head.
  • Lift shoulders and legs off the floor, bringing one knee towards the opposite elbow.
  • Rotate your torso to touch the knee with the opposite elbow.
  • Repeat on the other side, alternating in a pedaling motion for 12-15 reps per side.
  • Focus on engaging the core and maintaining controlled movements.

Plank – Lower Ab Workout

• The plank is an isometric exercise that challenges the entire core, including the lower abs. Here’s how to perform it:
  • Start in a forearm plank position with elbows shoulder-width apart and legs extended.
  • Maintain a straight line from shoulders to ankles, engaging core and glutes.
  • Hold the plank position for 30-60 seconds, focusing on steady breathing.
  • Keep hips level and avoid sagging or arching the back.
  • Variations such as side planks or high to low planks can be added for additional challenges.

Straight Leg Raise – Lower Ab Workout

• This intense exercise targets the entire core, particularly the lower abs. Here’s how to do it:
  • Lie on your back with legs extended and hands beneath your hips for support.
  • Lift both legs towards the ceiling, keeping them straight and squeezing glutes.
  • Lower legs back down slowly, aiming for 10-12 reps per set.
  • Engage core muscles throughout the movement to minimize strain on the back.
  • Avoid this exercise if you experience lower back pain, opting for alternatives like the dead bug.
  Engaging Your Lower Abdominal Muscles: Focus on bringing the navel towards the spine and bracing the core throughout each exercise to target the lower abs effectively while reducing the risk of injury.