If your goal for the summer is to achieve a well-defined and toned midsection, there is great news for you. You can work towards sculpting a defined six-pack by concentrating on your lower abdominal muscles. Many individuals striving for a washboard abdomen often focus on exercises like sit-ups, crunches, and planks while neglecting the importance of targeting the lower abs for a strong core. To shed light on this aspect, we consulted with Jake Dickson, NASM-CPT, a certified personal trainer at Barbend. He has disclosed his top five lower ab routines specially crafted to help you sculpt strong abs.
A visually striking V-line not only looks impressive but is also fundamental for overall health and physical strength. Research has highlighted the significance of core muscles, particularly the lower abs, in preserving balance and stability. These muscles play a critical role in safeguarding your spine and diminishing the possibility of lower back injuries during everyday tasks and exercise sessions. Moreover, strengthening your lower abs can contribute to better posture, improved stability, and enhanced physical performance.
Explaining this, Dickson mentions, “Shedding fat from the lower ab region can be quite challenging. While no guarantees can be made regarding targeting fat reduction in that area through exercises, recent scientific studies suggest that spot reduction of fat might not be a mere myth.”
Targeting your lower abs with Dickson’s workouts below is a surefire way to torch calories and sculpt the midsection you’ve always wanted. Read on for the best lower ab workouts and detailed instructions.
Workout #1
1. Decline Reverse Crunch
Set an adjustable workout bench so it’s lower than parallel to the ground. “[Lie] down on it with your legs hanging off the end, knees bent, and feet touching the floor,” instructs Dickson. “Hold the opposite end of the bench with your hands for support and lift your legs off the ground by crunching your abs, actively pressing your lower back into the bench.”
Complete three sets of eight to 10 reps, resting for one minute between sets.
2. Cable Crunch
Make sure an adjustable cable is about the height of your eyes, and set up your attachment of choice to the carabiner. “Grab a double-ended rope attachment if you aren’t sure what to use,” says Dickson. “Hold the attachment loosely in your hands and step back and down into a full-kneeling position. The attachment should be in front of your face. While keeping your arms relaxed, curl your spine over and crunch down, pulling your forehead toward the floor.”
Perform three sets of 12 to 15 reps with one minute of rest between sets.
3. Jackknife
To perform the jackknife, Dickson explains, “Sit on the edge of a flat weight bench with your arms behind you, gripping the sides of the bench. Your legs should be extended with your heels on the ground. Crunch your abs to pull your knees up and back toward your chest.”
Aim for two sets of as many reps as possible with one minute of rest between sets.
Workout #2
1. Plank
For planks, get into a pushup position and lower onto your elbows. “Extend your hips by flexing your glutes and brace your abs,” says Dickson.
Hold this position for 30 seconds across two rounds. Rest for one minute between rounds.
2. Hanging Leg Raise
Begin this exercise by holding onto a pull-up bar or utilizing a high chair station that supports your elbows. Let your legs freely hang. “Exhale and crunch your abs to lift your legs up and forward until they’re parallel to the ground,” instructs Dickson. “If this movement is too difficult with straight legs, bend your knees to a 90-degree angle.”
Perform two sets of 15 reps with one minute of rest between.
3. Plank
It’s time for another plank to fire up the core. Dickson says, “Get into a pushup position and then down onto your elbows, keeping your body rigid from head to toe. Extend your hips by flexing your glutes and brace your abs.”
Hold this position for as long as possible for four sets. Rest for one minute between sets.
Workout #3
Perform this workout as a circuit, moving from one exercise to the next with little to no rest. Do three rounds total, resting for one minute between each round.
1. V-ups
“Lie flat on your back with your legs extended and your arms behind your head,” says Dickson. “From here, exhale and contract your abs to lift your legs and arms off the floor, reaching your arms toward your toes.”
2. Bicycle Kicks
For bicycle kicks, lie flat on your back and clasp your hands at the back of your head. Bend your knees to form 90-degree angles. “From here, kick one leg forward, extending that knee while bringing your same-side elbow to the opposite-side knee. Reverse the motion and perform it with the opposite limbs as though you were pedaling a bicycle.”
3. Plank
“Lastly, flip over from your back to your stomach and prop yourself up on your elbows. Ensure your knees and hips are locked, and your torso forms a straight line from head to toe, then hold the position,” says Dickson.
Workout #4
1. Mountain Climbers
“Get into a pushup position with your knees and elbows locked,” instructs Dickson. “Draw one knee up and forward toward the same-side armpit, crunching your abs hard as you do. Return that foot to the starting position, and as soon as your foot touches the ground, perform the same motion with the opposite leg.”
Aim for three sets of 20 reps with one minute of rest between sets.
2. Russian Twist
The Russian twist begins in a seated position on the ground with your knees bent just a bit and your legs raised off the floor. Hold a lightweight dumbbell or medicine ball ahead of your chest. “Twist from side to side as though you were going to place the object on the ground next to you, using your core to maintain rigidity in your legs,” says Dickson.
Do three sets of 20 reps with one minute of rest between sets.
3. V-ups
Dickson says, “Lie on your back on the floor with your legs extended and your arms behind your head. From here, exhale and contract your abs to lift your legs and arms off the floor, reaching your arms toward your toes.”
Complete three sets of 12 to 20 reps, resting for one minute between sets.
Workout #5
1. Hanging Leg Raises
“Hang [onto] a pull-up bar or use a high chair station with elbow support, allowing your legs [to extend beneath you fully],” Dickson explains. “Exhale and crunch your abs to lift your legs up and forward until they’re parallel to the ground. If this movement is too difficult with straight legs, bend your knees to a 90-degree angle.”
Perform four sets of 10 to 15 reps with one minute of rest between sets.
2. Cable Crunch
Begin the cable crunch by setting an adjustable cable to eye height, and set your attachment of choice to the carabiner. “If you aren’t sure what to use, grab a double-ended rope attachment,” says Dickson. “Hold the attachment loosely in your hands and step back and down into a full-kneeling position. The attachment should be in front of your face. While keeping your arms relaxed, curl your spine over and crunch down, pulling your forehead toward the floor.”
Complete four sets of 10 to 15 reps, resting for one minute between sets.
3. Hollow Hold
“Lie on your back with your legs straight and arms extended behind your head,” says Dickson. “Exhale long and deep until you’re empty of air and your lower back presses flush into the floor. Gently lift your legs and arms off the ground, holding the static position while taking small sips of air through your nose. Ensure that your lower back remains in contact with the floor.”
Hold this position for as long as possible for three sets. Rest for one minute between sets.
Frequently Asked Questions About Lower Ab Workouts
What are the best lower ab workouts to sculpt a 6-pack?
1. Leg Raises
Leg raises are a great exercise that targets the lower abs. Lie on your back and lift your legs while keeping them straight. Lower them back down without touching the ground to engage the lower ab muscles.
2. Bicycle Crunches
Bicycle crunches are effective for working the entire abdominal area, including the lower abs. Lie on your back, lift your legs, and perform a bicycle pedaling motion with your legs while touching your opposite elbow to the opposite knee.
3. Mountain Climbers
Mountain climbers are a dynamic exercise that engages the core, including the lower abs. Start in a plank position and alternate bringing your knees towards your chest in a running motion.
4. Planks with Leg Lifts
Adding leg lifts to a plank exercise can help target the lower abs. Get into a plank position and lift one leg at a time while keeping your core engaged.
5. Reverse Crunches
Reverse crunches specifically target the lower abs. Lie on your back, bend your knees, and lift them towards your chest while lifting your hips off the ground.
