Strengthen Your Lower Abs with This Lower Ab Workout & 10 Killer Moves
Look, we all know by now that no amount of ab training is going to chisel out that sort after six-pack, alone. Yes, we all have abdominal muscles, but how visible they are is mostly dependent on your body-fat levels. That being said, ab training definitely has it's place- and if you're gunning for that elusive eight-pack or just want to bolster your core, lower ab workouts could be the missing link in your training arsenal. Though just one muscle – the rectus abdominis – runs down your abdomen, most abs movements primarily activate the ‘upper’ section, making your otherwise impressive rig a little top-heavy in terms of strength.
Not only are lower abs tricky to target, they’re even harder to show off. Your body is predisposed to storing excess fat in that area – from an evolutionary standpoint, belly fat is part of your body’s energy stockpiling system – so making those muscles pop takes serious dedication (and mostly comes down to your diet). However, there’s more than a washboard stomach at stake.
Your body may be a temple, but it’s also pretty lazy when left to its own devices. If part of your core is weak, other body parts will be recruited to burden the load, not just in the gym but during everyday activities like sitting at your desk or driving.
Strengthening your core helps bring your posture into a better position, explains Tom Donaldson, head coach at Orangetheory Fitness Wandsworth. This is important since dynamic posture, which is how you hold yourself as you move, has a direct impact on your athletic performance.
'In order to generate the maximum amount of power with the upper and lower body, the pelvis and spine needs to be stable,' Donaldson continues. 'This stability is achieved when the core muscles and glutes are strong and highly functioning. This is particularly important for anyone who plays sports and will allow athletes to lift heavier weights, run at a faster speed and change direction quicker.'
How Long Does It Take for Lower Abs to Show?
When it comes to working hard on our nutrition and training, it's common to feel impatient in the pursuit of uncovering our abs. Personal Trainer to Crazy Nutrition, Darren Cunningham shared his expertise on the subject, 'The time it takes for lower abs to show varies from person to person and depends on several factors.' says Cunningham. 'It’s important to note that spot reduction is not possible, meaning you cannot target fat loss in a specific area.' He continued to explain that a visible six pack is achieved through consistency with your training and nutrition, not by endless crunches.
'It may take several weeks to months for lower abs to start to show, providing you are following a well-rounded fitness routine and maintaining a calorie deficit to help you control body fat. However individual genetics, body composition and other facts can influence this. Patience, dedication and a holistic approach are key to achieving visible lower abs.' So, while you may have other ideas for your mid-section, it's important to be patient and not rush the process.
10 Best Lower Ab Exercises
To get the most out of each exercise, breathe in during the ‘eccentric’ part of the exercise – the lowering phase – and breathe out during the ‘concentric’ part (as you return to neutral), suggests Emily Juniper, trainer at F45 Central London, which spans London Bridge, Leadenhall Market and Cannon Street studios.
Oh, and one more thing: don’t forget to engage your core. Ready?
1/ Dead Bug
How:
- Lie on your back with hands above you and feet up so your knees are at 90 degrees.
- Straighten your leg until your heel is an inch from the floor, and lower the opposite arm so it's parallel to the floor.
- Return to the start position, and repeat with the other leg and arm.
Top Tip: The dead bug is one of the best moves for your workout for lower abs. For this move, be sure to keep your abs braced and maintain constant tension throughout, Donaldson says, so you don’t strain your lower back. 'Start by lying on your back on the floor, pick up your feet up and bend your knees to a 90 degree angle,' he explains. 'Extend your arms directly in front of shoulders, suck your belly button into your spine, brace your core and slowly drop one leg and the opposite arm to the floor. Return to the start position and repeat with the opposite arm and leg.'
2/ Hanging Leg Raise
How:
- Grab a pull-up bar and hang with your core engaged and shoulders away from your ears.
- Lift your legs so that they are horizontal to the floor.
- Slowly lower them under control, ready to repeat.
Top Top: This exercise targets the lower abs due to the movement of bringing the legs upwards towards the mid-section. To regress the movement, it can be completed with bent knees. To avoid swinging between reps, slow down the movement and try to not use momentum to lift your legs.
3/ Mountain Climbers
How:
- Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight.
- Shoulders should be stacked in line with your hands placed on the floor and your body should maintain a neutral plank position throughout. Swap foot positions.
Top Tip: To really double down on your workout for lower abs, make this movement slow and controlled, suggests Donaldson. 'Imagine you have a glass of water balanced on your lower back to keep your hips and spine as still and level as possible throughout the movement.'
4/ Side Plank
How:
- Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm.
- Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
Top Tip: 'A side plank doesn’t just target the transverse abdominal muscles and obliques – it’s also great for the glutes, quads and hamstrings,' says Juniper. Challenge yourself by raising your upper leg or arm.
5/ Reverse Crunch
How:
- Lie on your back with your arms on the floor at your sides, palms facing down.
- Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor.
- Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.
Top Tip: 'This exercise really challenges your rectus abdominis,' says Juniper. Want to set your six-pack on fire? Incorporate resistance bands or a cable machine.
6/ Oblique Crunch
How:
- Lie on your back with your knees bent and feet flat on the floor. Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso.
- Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee. Slowly lower and repeat all your reps before swapping sides.
Top Tip: 'This exercise is great for strengthening your obliques and surrounding core muscles,' says Juniper. 'To make it harder, lift your legs a few centimetres off the ground for the duration of the movement before switching sides.'
7/ Front Leg Raise
How:
- Lie back on the bench with your legs extended in front of you off the end. Use your hands to grip the bench and steady yourself.
- Place your hands either under your glutes with your palms down or by the sides holding on to the bench.
- Keeping your legs straight as possible, exhale and raise them until they make a 90-degree angle with the floor. Slowly lower to the starting position.
Top Tip: Feel your back arching? 'To take the strain off your lower back slightly while still working your lower abs, go one leg at a time, keeping the other at a 90-degree angle,' says Donaldson. To add more resistance, 'lift your glutes off the floor at the top of the motion each time or hold a Swiss ball between your ankles,' adds Juniper.
8/ Medicine Ball Jackknife
How:
- Grab a medicine ball and lie down on your back holding the ball over your head. Your arms and legs should be outstretched with your hands and feet lifted just above the floor.
- Begin the exercise by simultaneously raising your torso and legs up to touch the medicine ball to your feet. Then slowly lower back towards the floor. That's one rep.
Top Tip: 'I love this exercise because you can feel the burn straight away,' says Juniper. 'It works nearly 12 muscles in the body mainly targeting the rectus abdominis.' For an extra push, try to keep your feet off the ground between reps, she adds.
9/ TRX Rollout
How:
- Stand upright, with your shoulders relaxed, belly button sucked in and glutes squeezed, holding TRX straps in front of you at arm’s length and shoulder height.
- Slowly lean forward, lifting your arms up so that your body is in line.
- Ensure your abs are braced the whole time. Then lower your arms down to reset.
Top Tip: 'TRX straps are brilliant for working your core, as well as being easily adaptable for any experience or skill level,' says Donaldson. The more acute the angle between your body and the floor, the more challenging the move, making it perfect for your workout for lower abs.
10/ Hollow Hold
How:
- Lie on the floor and push your back into the floor to engage your core.
- Bring the legs and shoulders off the floor with your arms above your head.
- Lock the position and hold.
Top Tip: Choose a leg height that allows you to maintain the back position and core engagement. If your back begins to arch, lift the legs slightly or even bend them to regress the movement. If you have mastered the hollow hold, try the hollow rock, where you use a little momentum to rock to body forward and back while maintaining the body's position.
15 Minute Lower Abs Workout
Now you've nailed the moves, try this 15 minute workout to toast your lower ab muscle.
Dumbbell deadbug x 12 reps and 3 sets
Begin lying on your back, dumbbell in each hand, pressed up above your chest and push your lower back into the floor. Lift your legs up so they hit a right angle, feet lifted in line with your knees without your back losing contact with the floor. Extend one leg and the opposite arm simultaneously until the foot and dumbbell hover just above the floor. Repeat with the alternate arm and leg, that's one rep.
Superset 1:
Hanging knee raises x 10 reps and 3 sets
Grab a pull-up bar and lower yourself into a dead hang with your shoulders away from your ears. Tuck your pelvis under and pull your navel to your spine to engage your core. Raise your knees as high as possible and lower slowly back to the starting position. Control the movement to avoid swinging.
Russian twists x 10 reps and 3 sets
Begin sat on the floor with your legs bent in front of you and feet planted on the floor. Lean back until you can feel your core engage. Hold the weight in front of you and bring it from side to side without it touching the floor. Keep the hips, if the work starts to go into your lower back, sit a little more upright and complete bodyweight.
Superset 2:
Leg lowers x 10 reps and 3 sets
Lie on the floor with your legs straight up above your hips. Push your back into the floor and lower your legs until you feel your core engage and your feet hover above the floor. Reverse the movement. If your back loses contact with the floor, bend the legs and don't lower them so far.
Hollow hold x 30 seconds and 3 sets
Lie on the floor and push your back into the floor to engage your core. Bring the legs and shoulders off the floor with your arms above your head. Lock the position and hold.
Finisher
Sit-ups x 10-15 reps and 3-5 sets
Lie on the floor with your legs bent and your feet on the floor. Lie with your hands behind your head or straight up in front of you. Look up at the ceiling and push your lower back into the floor. Engage your abs as you lift yourself all the way up. Keep your elbows back and your chin in place without jutting forward. Reverse the move slowly back to the floor and repeat.
10 Best Ab Workouts
Luckily, we've written one or two articles on ab workouts over the years. Here's ten of our favourites:
These 9 Moves Are All You Need for a Killer Ab Workout at Home
Slow It Down for Faster Results with Our 9-minute Abs Session
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