Lower Ab Workouts: 7 Best Lower Ab Exercises to Get a 6-Pack

 

Washboard abs are considered by many to 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 ab workouts are brilliant for working the upper abs but can neglect the lower section. The best way to fix that is to incorporate moves that bring your feet and legs up rather than torso and shoulders. That way, it forces increased engagement and work in your lower abdominals. However, because the lower abs can be a little weaker, consistent work is essential to building them up, and you’ll need to be prepared for the burn!

 

Lower Ab Workout

Consistent training is the key to getting abs that are cut like chocolate. Thankfully, it doesn’t take a huge amount of time. All you need is 10 minutes to smash out an epic lower ab workout. While you can’t isolate your lower abs, you can incorporate exercises that influence them more by moving the bottom towards the top. Using just your body weight as the resistance is excellent for at-home. This burner of a workout below is based on Jeff Cavaliere’s ATHLEAN-X program and is guaranteed to get the lactic acid flowing. The mix of moves covers the primary functions of the lower abs and combines some explosive exercises to elevate your heart rate for a well-rounded regime. This workout is tough, so if you need longer rests, take them. Just remember that consistency is what’s most important, so the more you do this, the better your results.

 

 

Lower Ab Exercises 

1. Figure 8s

Start your lower abs workout with a burn by doing some figure eights. This exercise targets the lower abs by pulling your feet towards your body. It also engages your overall core and obliques with the twisting motion and keeping your body stable, so you don’t fall off to the side.

Steps

• Lie on the floor with your arms by your side, bracing your body for stability
• Lift both your legs, keeping them together, and begin to draw 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 ground. 
• Keep the motion going for 30 seconds. 

 

2. Hands Back Raises

Hands back raises are a variation of a crunch, that allows you to shift the focus of the exercise from the upper to the lower abs. You’ll be bracing your upper body with your hands on the ground, but just be careful not to use your arms to push up into the crunch.

Steps

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

 

3. Twister Pistons

Next on the lower abs workout roster are twister pistons. This explosive move is not only going get your abs cut, but it’s going to increase your heart rate as well. In addition to training like an athlete and burning fat, you’ll get some passive work done in your shoulders and upper body as you brace against the ground.

Steps

• Lie on the floor in a plank position, but with your elbows on the floor and knees slightly bent. 
• Starting on your right side, hop your feet forward about a half foot, bringing your knees in closer to your body. You’ll need to twist your torso to the right and pull up with your abs to bring your feet in.
• Hop your feet back to the center.
• Repeat the move on the left-hand side.
• Keep the motion going for 60 seconds. 

 

4. Seated Ab Circles Clockwise

Similar to the figure eights are seated ab circles. Not only does it work your lower abs, but the movement also puts you off balance forcing your core to engage in stabilizing you. You’ll do two rounds of these, as you’ll need to make circles in both a clockwise and anti-clockwise direction.

 

Steps

• Sit with your legs out in front of you, knees slightly bent. Lean back slightly, and support your upper body with your hands on the ground set wide, and just behind you. 
• Lift your feet off the ground and draw a circle in the air with your feet, moving in a clockwise direction.
• Try not to pull up using your hip flexors; focus on engaging your ab muscles. 
• Keep the motion going for 60 seconds. 

 

5. Seated Ab Circles Anti-clockwise

Change the direction of your circles to work the fibers of your abs in the other direction. By now, you should be feeling these exercises working, which really goes to show an ab session doesn’t need to be prolonged to hit hard.

 

Steps

• Sit with your legs out in front of you, knees slightly bent. Lean back slightly, and support your upper body with your hands on the ground set wide, and just behind you. 
• Lift your feet off the ground and draw a circle in the air with your feet in an anti-clockwise direction.
• Try not to pull up using your hip flexors; focus on engaging your ab muscles. 
• Keep the motion going for 60 seconds. 

 

6. Scissors

The fast pace and intense burn of this lower abs exercise will get your heart rate accelerated. Holding your legs up and moving them side to side ensures maximum engagement of your lower abs, giving them a hearty workout. Plus, you’ll also be working your adductors and abductors in your legs, as well as glutes and hamstrings, making it a full lower body exercise. Just remember to keep your lower back flat on the floor, so you don’t cause any damage.

 

Steps

• Lie on the floor with your arms by your side, bracing your body for stability.
• Lift your feet off the ground, holding them about shoulder-width apart.
• Bring them in towards each other, crossing the right foot over the top of the left.
• Pull them back to shoulder width, and repeat bringing them back in, this time with the left foot over the right. 
• Keep the motion going for 60 seconds. 

 

7. 21 Crunch

At this point in your lower abs workout, you should be feeling the burn. The second last exercise is a real killer — starfish crunches. This move works both your upper and lower abs, as you’re bringing your legs and torso up. It also works the obliques with both the crossover motion and the need to stabilize your trunk due to the high level of movement.

 

Steps

• Lie on the floor, in a starfish shape. Don’t give in to the temptation to stop this workout here and never move again. 
• Lift both your upper body and legs off the floor, bringing them together in a crunching motion. Reach your right hand towards your left foot.
• Lower your body back down, though not all the way to the floor.
• Repeat the move, but alternate and bring your left hand towards your right foot.
• Try not to touch the ground with your hands or feet to push up or stabilize; however, at this point in the lower ab workout, you may need to. 
• Continue the crunches, alternating your hands and feet for 30 seconds.