Training lower abs plays an important role in stability, core strength and posture. Developing the lower abs can contribute to better posture, less back pain, and improved performance in sport. Interestingly, a defined core helps with other forms of physical activity, making daily tasks and even sports easier to perform. So, how to target lower abs? In this guide, we will discuss some effective lower abs exercises that will help you strengthen and tone your lower abs.
Anatomy of the Lower Abs
The lower abs are found at the bottom of the rectus abdominis, which runs from the pubic bone up to the rib cage. This portion is colloquially known as the lower belly. The anatomy of these muscles must be understood so that they are targeted appropriately. The lower abs are mainly activated during activities that pull the pelvis or legs toward the torso.
How to Work Your Lower Abs the Right Way
Integrate Bottom-Up Movements
Choose lower ab workouts that are triggered by movement from the bottom up to determine the best way to work the lower abs. That entails emphasizing movements that raise the pelvis or legs toward the torso, not conventional crunches that pull the upper body down.
Maintain Proper Form
Form is so important to target the lower abs. Here are several things to keep in mind:
- Pelvic Position: You want to have a posterior pelvic tilt in any of the moves to flatten your lower back against the floor. This position helps recruit the lower abs and decreases the involvement of the hip flexors.
- Use Controlled Movements: Concentrate on slow-paced, controlled movements instead of momentum-based motions. This not only increases the recruitment of muscle fibers but also minimizes injury.
Incorporate Cardio with Strength Training
While it’s important to do targeted exercises, cutting body fat is important to carve your lower abs, and this can be done through both cardiovascular exercise and a very healthy diet. Mix in running, cycling, or swimming with your strength training workouts.
Best Lower Abs Exercises:
Below are some great exercises specifically designed to work the lower abs:
1. Hanging Leg Raises
- How to Do It: Hang from a pull-up bar with your arms extended. Engage your core and lift your legs until they are parallel to the ground.
- Tip: Avoid swinging; control your movement by focusing on using your abs.
2. Reverse Crunch
- How to Do It: Lie on your back with your knees bent at 90 degrees. Lift your hips off the ground while curling your knees toward your chest.
- Tip: Keep your upper body relaxed and focus on moving from your hips.
3. Dead Bug
- How to Do It: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly extend one leg and drop the opposite arm behind you.
- Tip: Keep your lower back pressed into the floor throughout the movement.
4. Mountain Climbers
- How to Do It: Start in a plank position and alternate bringing your knees toward your chest.
- Tip: Maintain a steady pace and keep your core engaged.
5. Leg Drops
- How to Do It: Lie on your back with legs extended straight up. Slowly lower one leg toward the ground while keeping the other leg vertical.
- Tip: Stop lowering if you feel your lower back lifting off the ground.
6. Flutter Kicks
- How to Do It: Lie on your back with legs extended slightly off the ground. Alternate kicking your legs up and down.
- Tip: Keep movements small and controlled for maximum engagement.
7. Scissor Kicks
- How to Do It: Similar to flutter kicks but cross one leg over the other alternately.
- Tip: Focus on keeping your core tight throughout.
8. Plank Knee Slides
- How to Do It: From a plank position, slide one knee towards your chest while keeping your hips level.
- Tip: Move slowly to maintain tension in your core.
9. Boat Pose
- How to Do It: Sit with knees bent, lean back slightly, lift feet off the ground, and extend arms parallel to the floor.
- Tip: Hold this position for as long as possible while engaging your core.
10. TRX Rollout
- How to Do It: Using TRX straps, lean forward while keeping your body straight from head to heels.
- Tip: Engage your core throughout this dynamic movement.
Sample Lower Ab Workout Routine
To effectively target lower abs, consider incorporating these exercises into a structured workout routine:
- Hanging Leg Raises – 3 sets of 10-15 reps.
- Reverse Crunch – 3 sets of 12-15 reps.
- Dead Bug – 3 sets of 10 reps per side.
- Mountain Climbers – 3 sets of 30 seconds.
- Leg Drops – 3 sets of 10 reps per leg.
- Flutter Kicks – 3 sets of 30 seconds.
Take 30-seconds between these and make sure you use great form with each movement!
How to Eat for Visible Lower Abs
Visible lower abs have less to do with exercise and more with nutrition:
- Caloric Deficit: You need to be in a caloric deficit if you want to reveal the abs you already have under the fat.
- Balanced Diet: Prioritize whole foods high in protein, good fats, and complex carbs.
- Hydration: Make sure you drink water during the day to help digestion and metabolism.
Conclusion
So, here’s the deal — to target lower abs, you need to know a little bit about their anatomy, identify exercises that really hit these muscles from the bottom up, maintaining form while doing so, and pairing with aerobic activity and diet for some simultaneous fat loss. With the help of these totally practical tips and regular focused exercises, you can build your lower abdominals over time.
Check this 15 Minute Ab Workout for a quick training session. And don’t forget to make the most of Christmas Sales to buy what you need at affordable prices. Also, follow MusclePact on Facebook for even more guides.
Sources:
- https://www.menshealth.com/uk/building-muscle/a28675050/best-exercises-lower-abs/
- https://builtwithscience.com/fitness-tips/six-pack-abs-workout/
- https://www.healthline.com/health/exercise-fitness/lower-ab-workouts
All images from pixabay.com
